Moms in Motion: The Power of Postnatal Yoga and Pilates

The Power of Postnatal Yoga and Pilates.

Postnatal Yoga and Pilates aren’t your average workouts but gentle, nurturing practices tailored for new moms.

Becoming a mom is a wild ride filled with joy but also a rollercoaster of physical and emotional changes. For new moms, the postpartum period can feel like solving a complex puzzle blindfolded. Finding a supportive yoga studio during this time can be a game-changer. 

Yoga offers stretches, calming breaths, and relaxation, while Pilates focuses on core strength and posture. Both go beyond physical recovery and help you rediscover yourself.

Every postpartum journey is unique, and postnatal yoga and Pilates respect and cater to that.

They provide safe spaces for healing, recharging, and finding your footing in motherhood. Together, they offer a holistic approach to recovery, guiding new moms through the challenges of early motherhood with a focus on both body and mind.

What exactly is postnatal yoga?

5 Reasons to Try Yoga and Pilates After Giving Birth.

Precautions for Postnatal Yoga and Pilates.

Yoga and Pilates pose for new moms. 

How Abbysan Yoga and Wellness Center can help.

Conclusion 

 

What exactly is postnatal yoga? 

Yoga is very beneficial during pregnancy as it has more relaxing effects.

A personalised Postnatal yoga program is a gentle form of yoga designed specifically for the unique needs of new mothers. Unlike the more vigorous styles often associated with yoga, postnatal yoga focuses on restoring your body after childbirth, relieving stress, and boosting your overall well-being.

This practice is like a targeted tune-up for your post-baby body. Imagine your core getting a serious workout, your pelvic floor finding its strength again, and your spine lengthening like a blooming flower. 

 

5 Reasons to Try Yoga and Pilates After Giving Birth.

Whether you’re a resident of Phuket’s vibrant Phuket or visiting the island paradise, our local yoga school in Phuket is here to support you.

We offer specialized yoga and Pilates courses tailored to the needs of new mothers, providing a safe and nurturing environment for your postpartum recovery.

 

Did you know that Pilates core strengthening exercises mixed with selected yoga stretches after six to eight weeks postpartum have even better effects on recovery? 

 

Here’s how it can help new moms:

1. Regain Strength and Flexibility: 

At our Phuket Yoga Studio, we guide you through yoga poses and Pilates exercises that help rebuild core strength and restore flexibility, essential for managing the physical demands of caring for a newborn. These practices target weakened core and pelvic floor muscles, helping prevent postpartum issues like incontinence and diastasis recti.

2. Promote Relaxation and Stress Relief: 

Our experienced yoga teachers in Phuket lead soothing practices that can help alleviate the mental and emotional strain of postpartum life, allowing you to find a peaceful oasis through the changes.

3. Reconnect with Your Body: 

In our yoga classes in Phuket, you can reestablish a deeper connection with your postpartum body through mindful movements and breathwork. Pilatus Phuket offers complementary techniques to help you feel empowered in your new role as a mother.

4. Build Community: 

Participating in a yoga retreat in Phuket provides the opportunity to connect with other new mothers, fostering a supportive network during this transformative time.

5. Cultivate Mindfulness: 

Our Phuket Island Yoga Retreat offers a serene setting to cultivate mindfulness, helping you approach motherhood with more significant presence and intention.

 

Precautions for Postnatal Yoga and Pilates.

Before embarking on postnatal yoga or Pilates at any Phuket Yoga Studio, it’s crucial to understand your body’s changes and start with pelvic floor strengthening.

A full postpartum assessment is critical to planning a safe recovery and avoiding complications like diastasis recti or incontinence.

Click here and book a 1:1 session with posture assessment for a special 50% OFF your first time.

Yoga and Pilates can improve core strength, posture, and flexibility and reduce stress – all beneficial for new moms. However, it’s vital to work with qualified instructors, like those at Abbysan, who specialize in postnatal recovery.

Consider your stress levels, delivery method, pelvic floor condition, and any existing issues. Our programs are designed to address these concerns safely.

Remember, every postnatal journey is unique. Our yoga teachers in Phuket can tailor practices to your needs, ensuring a gradual and safe return to exercise. 

Review our “Postpartum Precaution” consideration checklist before starting postpartum yoga or Pilates.

Discuss this with a professional before starting Yoga or Pilates.

  • Stress and Support: Consider your overall stress level and support system at home.
  • C-section and Scar Massage: Have you received a scar massage if you had a C-section?
  • Vaginal Delivery and Tearing: If you had a vaginal delivery, did you experience tearing?
  • Pelvic Floor Health: Assess your ability to contract pelvic floor muscles and any associated issues (e.g., bowel, bladder, gas, and heaviness).
  • Diastasis Recti: Check for abdominal muscle separation.

 

Power of Postnatal Yoga and Pilates.

Yoga and Pilates for new moms.

Remember, postpartum recovery success starts with these simple steps:

  • Pelvic floor strengthening.
  • Improving breathing.
  • Maintaining good posture.
  • Daily 10-15 minute walks.
  • Pilates core exercises for abdomen and glutes (no sit-ups).
  • Selected yoga poses to lengthen tight muscles and reduce lower back stress.

For specific concerns, try these Yoga and Pilates moves:

  • Good posture: Cat-Cow, Mountain Pose, and Pilates Shoulder Bridge. 
  • Flatter tummy: Pelvic Tilts, Pilates Hundred, and Plank variations. 
  • Sleep deprivation: Legs-Up-the-Wall, Child’s Pose, and Pilates Roll-Down. 
  • Low energy: Warrior poses, Sun Salutations, and Pilates Spine Twist. 
  • Pain relief: Parrot Pose, Cobra, and Pilates Swimming.

Remember to always consult your healthcare provider before starting any postpartum exercise routine. 

At Abbysan, we offer expert, tailored guidance for new moms, ensuring a safe and effective recovery.

 

How Abbysan Yoga and Wellness Center can help.

At Abbysan, we combine Dr Abhishek’s signature Yogkinesis® method with Phuket’s finest Pilates and yoga instructors to support your postpartum journey. 

Our team, versed in STOTT® Pilates, Original Pilates, Hatha Yoga, and Vinyasa Flow, is dedicated to your overall health and well-being. We pride ourselves on being responsible, accountable, honest, and ethical, using our drive to energize and inspire our clients.

For new mothers, we offer a range of suitable courses after initial 1:1 postpartum recovery sessions.

Our Yoga classes in Phuket follow balanced sequences with tracked progress and personalized modifications. Ashtanga Yoga offers a steady flow of poses coordinated with breath, while Hatha Yoga focuses on proper technique. Our Yoga Therapy classes address specific health issues, adapting traditional poses to promote healing.

Our Pilates classes, including the Posture Clinic and Mat Pilates, are tailored to all levels and focus on core strength and body alignment. We recommend consulting with our professional staff at our Phuket Yoga Studio to determine the most suitable postpartum exercise routine for you.

Click here and book a 1:1 session with consultation for a special 50% OFF your first time.

 

Conclusion

Pilates core strengthening exercises and selected yoga stretches after six to eight weeks of postpartum or childbirth can lead to better recovery.

Fitting postnatal yoga into a busy new mom’s schedule can be challenging, but it’s not impossible. Remind yourself of your goals, find reliable childcare, and commit to making time for yourself. Small steps, like starting with just a few minutes a day, can make a big difference.

Remember, you deserve the care.

Are you interested in joining one of our classes or seeing Dr. Abhishek for a free consultation at our Phuket Boat Lagoon Koh Kaew location?

Check availability and reserve your place using our online booking system. If you have any questions about our Yoga Retreat in Phuket or Pilatus Phuket offerings, please don’t hesitate to contact us. 

Let Abbysan be your partner in this beautiful journey of motherhood and self-care.

Hip, Knee & Ankle Issues

The most common injury, ankle sprain or simply the lack of optimum range of motion in your ankle can set a series of imbalances and dysfunctions in your body. The most common of all is change in gait pattern, which eventually can make yours legs week, causing hip and back pain. The most acquired prolonged sitting habits are very common among high school teenagers, office or desk-job develop the joint pain for being inactive. On the contrary the cyclists, runners, sprinters, gymnasts, high jump athletes and other sports players suffer from overuse injuries of either one of the three important joints in the lower body.

If you are looking for a simple, more effective way to deal with your knee issues, hip impingements and sciatica started due to prolonged sitting habits, bad movements techniques, or posture; come and get a free assessment and movement screen or start with one of the classes from the recommendations below to help overcome your knee, ankle or hip issues.

Remember, every part of your body is inter-connected and re-building that connection takes time and effort.

Hip, Knee & Ankle Issues (Lower Body Dysfunction)

MUST ATTEND ANY OF THE CLASSES BELOW (2-3 times/week)

MAY ATTEND ANY OF THE CLASSES BELOW (2-3 times/month) 
Total Body Reset
This online program can help you reset and realign your body by releasing various muscles including the ones in shoulder, neck hips and lower back.
Learn More

Lower Back Issues

Lower back and sacrum issues are very common among office or desk-job, cyclists, runners, high jump athletes at some point in their lives tend to develop lower back pain and stiffness due to repetitive movements in the single plane.

If you are looking for a simple, more effective way to deal with your back issues started due to prolonged sitting habits, bad movements techniques, or posture; or inappropriately body position for lifting and carrying your newborn baby, come and get a free assessment and movement screen or start with one of the classes from the recommendations below to help overcome your back issues.

Lower Back Issues (Core Dysfunction)

MUST ATTEND ANY OF THE CLASSES BELOW (2-3 times/week)

MAY ATTEND ANY OF THE CLASSES BELOW (2-3 times/month) 
Total Body Reset
This online program can help you reset and realign your body by releasing various muscles including the ones in shoulder, neck hips and lower back.
Learn More

Why Should You Go to Pilates?

Abbysan Yoga & Wellness Center

With seemingly half the celebrities around the world getting their pictures taken leaving Pilates classes, and perhaps your friends and neighbors reducing aches and pains and becoming fit with Pilates, you might be wondering about Pilates lessons for yourself.

What do you expect from a Pilates class?
Most people will answer with something vaguely along the lines of “a core workout”. The truth is that Pilates works more than just your core — your entire body workout and a mindful way of exercising your muscles.

Restructure Your Core

Your core isn’t just your abs — it’s your entire body from your diaphragm all the way to your pelvic floor. Pilates can help make your abs stronger or give you better muscular endurance in your core. Although the focus of a Pilates class is primarily on your core, your inner unit “powerhouse“, the class at Abbysan centre will also work your back, chest, arms, legs, neck, and feet!

Postural Balance

Technology has created a generation of back and neck pain. Pilates programs are praised by everyone from athletes to office workers for their ability to develop strength and correct posture in the key areas of the body such as hips, lower back, upper back, and neck.
 
By releasing the typically overactive areas of the chest, upper shoulders, thoracic spine (upper back), and hip flexor muscles as well as activating and strengthening the gluteals, abdominals, and shoulder stabilizers will help to counteract the effects of slouching.
 
All of this significantly improves dynamic stability – the ability of the body to hold itself in better alignment for longer, maintaining an upright posture, stability, and responsiveness. 

Rebuild Muscle Tone. Not Bulk.

Celebrities consistently credit Pilates as the reason for their toned muscles. It makes your arms lean and toned. A great butt is a great asset for everyone its helps in maintaining pelvic stability, knee alignment, power in jumps, speed when running and make your buttocks look good in tights of course. Pilates builds longer, leaner muscles making you stand taller and look slimmer! 

Regain Sensory-Motor Control.

Pilates includes balance and standing work. Most of us don’t move our spines in all different directions. A Pilates class will take your spine and neck through a gentle various range of motions (flexion, rotation, extension, and lateral flexion). If you feel tight from sitting or standing all day, these movements will get you loose and limber again.
 
We will activate the muscles in isolation and then progressively work them in more compound and dynamic functional movements (movements that you are likely to perform during your daily life), this will help you regain the control over your movements. 

Equipment or No equipment… it works

All kinds of exercises are done on the reformer to promote length, strength, flexibility, and balance. The reformer is the key to achieving long, strong muscles without bulk. The exercises on reformer provide enough resistance and movement variety to help build strong bones.
 
Yet, you don’t need equipment — you can do a Pilates workout on Mat anywhere. Although Pilates can use a full studio, it can also be done just with your body weight. We can put together a custom pilates routine for your holiday hotel rooms. Let us know!

Dancers and Celebrities love it.

Pilates is the exercise of dancers. Think of the bodies you see in movies or on the stage — if you want long, lean muscles like the dancers, then this is the workout for you. Celebrities consistently credit Pilates as the reason for their toned muscles. It makes your arms lean and toned. 

Best fit for Prenatal or Postnatal.

Not only important for mums and mums-to-be, Pilates will strengthen your pelvic floor, which is a vital muscle for everyone. Your pelvic floor gives you control over your bladder and bowel, but can be weakened by childbirth, obesity and also if you lift a lot of heavy weights.

Athlete and Sport’s Conditioning

Pilates was initially developed as a rehabilitative tool. Joseph Pilates was a German gymnast, born in 1883, who dedicated his life to teaching his exercising techniques, believing that poor posture goes hand-in-hand with poor health. He believed that by having awareness of breath and of alignment of the spine, we can strengthen the deep torso and abdominal muscles, and reduce stress.

Elderly are not exceptions.

Elderly people have many risk factors due to aging and lack of exercise. 
Decrease in balance, gait disabilities, and falls are most common and greatly affect their mobility in day-to-day life.
 
Balance ability is a very complicated function that maintains positions through diverse functional elements, and intervention of the nervous and musculoskeletal systems. In general, various sensory-motor neurons interact in response to changes in gravity, the base of support, vision, and physical stability, and the external environment, resulting in instability of the body.
 
Mat-based Pilates helps elderly males and females improve trunk stability, dynamic balance, and significantly decrease the sway length and sway speed.

Elderly are not exceptions.

Elderly people have many risk factors due to aging and lack of exercise. 
Decrease in balance, gait disabilities, and falls are most common and greatly affect their mobility in day-to-day life.
 
Balance ability is a very complicated function that maintains positions through diverse functional elements, and intervention of the nervous and musculoskeletal systems. In general, various sensory-motor neurons interact in response to changes in gravity, the base of support, vision, and physical stability, and the external environment, resulting in instability of the body.
 
Mat-based Pilates helps elderly males and females improve trunk stability, dynamic balance, and significantly decrease the sway length and sway speed.
 
Clinical Pilates Is Beneficial In;
  • Chronic Low back pain (LBP)
  • Chronic Obstructive Pulmonary Diseases (COPD)
  • Post Menstrual Syndrome (PMS)
  • Multiple sclerosis
  • Lymphedema after Breast Cancer Treatment
  • Spinal Deformities
  • Degenerative Disorders like Arthritis, Osteoporosis and Rheumatoid Arthritis, etc.

Supervised Under Dedicated Instructor.

The ideal way to keep up with your training is to have an instructor design a bespoke program of exercises for you to keep up with in between your sessions in the studio, and plan a review session every so often to make sure your technique is still sound and you are getting the most out of your training and in time you’ll be amazed by the results.
 
Our instructors are certified Pilates instructors as well as hold bachelor’s degrees in physiotherapy and naturopathy. We can create bespoke rehab and exercise programs for our clients with injuries or postural issues.

Word Of Caution.

  1. If you have an injury, consider doing a few one-on-one sessions with one of our Pilates specialists first to learn the basics. On a personal level, always remember the rule that if something hurts, don’t do it.
  2. Attending classes throughout pregnancy also significantly helps and speeds up the process of getting your body back in shape after childbirth. However, as with any type of exercise, always check with your doctor first, and remember to tell your trainer that you are pregnant before commencing class.

Abbysan Studio is located at the entrance of the boat lagoon in Phuket, offering highly effective body sculpting pilates workouts. 

Based on various studies indicate people who practice Pilates with good technique over time see the following benefits:
  • Improved flexibility and mobility.
  • Trunk stability.
  • Core and pelvic floor strength.
  • Injury prevention.
  • Improved posture.
  • Improved coordination and athletic performance in some sports.
We feel most rewarded when our clients achieve their goals, especially those who became pain-free or having more ease of movement.
You can also visit the following research links for your reference
Pilates: how does it work and who needs it? [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3666467/]
The Effects of Pilates Mat Exercise on the Balance Ability of Elderly Females.[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3944308/]
Effects of modified Pilates on the variability of inter-joint coordination during walking in the elderly. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5276783/]
Effects of Clinical Pilates Exercises on Patients Developing Lymphedema after Breast Cancer Treatment. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5351459/]

4 Reasons To Add Yoga and Pilates In Your Workout Routine

I believe you currently have a workout routine that is working well for you. You are getting in your cardio and your weight training.

You still have some flexibility issues, and you need something to give you an option for muscles and strength training. One way to do that is to add yoga and Pilates to your workout routine. If you aren’t sure this will work for you, consider these benefits.

1. Lean Muscle

Are you doing weight training or weight lifting to bulk your muscles? At some point, you may need your muscles to be leaner because lean muscles mean flexible joints and toned muscles. Yoga and Pilates can give you that easily and is one of the main reasons people add them to their workout plan.

2. Stretching

Stretching helps relax your muscles, improve circulation and reduce stress. It also helps cut down on inflammation from other workouts. Besides, the stretching portions of yoga and Pilates are instrumental in improving your posture. You can also find that your range of motion gets better when you add yoga and Pilates’ stretching to your current workout routine.

3. Body Awareness

Increased body awareness lets you notice the existing strains in various parts of your body you would not have typically seen. You can also detect if you have increased inflammation or if you notice pain that you should not have. Body awareness is an ideal reason to add yoga and Pilates to your workout plan and routine.

4. Meditation

Yoga and Pilates also bring mindfulness and mediation to your daily workout and workout plan. There is no better way to handle stress smoothly and help work through problems and issues that you usually would not think of during your regular workout.

Recommended Abbysan Classes To Add to your workout routine:
New Moms – Core Recovery, Mat Pilates, Total Body, Spine, and Shoulder clinic.
Athletes – Athletic conditioning, Shoulder & Hip Clinic, Hatha Yoga, Restorative Yoga.

If you need help with frozen shoulder, Back pain, and Postpartum recovery, click the button below to book a free 30 min consultation, 

BOOK A FREE CONSULTATION

Be Pain Free – One Alternative

Be Pain Free - One Alternative

With half the celebrities around the world getting their pictures taken leaving Pilates classes, and perhaps your friends and neighbors reducing aches and pains and becoming fit with Pilates, you might be wondering about Pilates lessons for yourself.

What’s Pilates?

“A core workout” is the vaguest answer you will get in just one sentence. Still, surely there is more to it, and only a professional Pilates instructor will be able to give you a better answer.

“Excuse my technical terms in this article, but I can’t help it. I found most individuals rarely make an effort or want to learn more about themselves than they do about others.”

Restructure Your Core

Your Core is your entire body from your diaphragm to your pelvic floor. Pilates can help make your abs stronger or give you better muscular endurance in your Core. Honestly, the focus of a Pilates class is primarily on your inner unit “powerhouse.” That being the central focus of the Pilates programs at Abbysan Centre, it will also serve your back, arms, legs, neck, and feet!

Postural Balance

Technology has created a generation of back and neck pain. Pilates programs are used by everyone from athletes to office workers for their ability to develop strength and correct posture in the critical areas of the body such as hips, lower back, upper back, and neck.

Our Pilates programs will help counteract the effects of slouching and office syndrome. You will learn to release typically overactive regions of your body like the chest, front shoulders, upper back, and hip flexor muscles.

All of this significantly improves dynamic stability – the ability of the body to hold itself in better alignment for longer, maintaining an upright posture, balance, and responsiveness.

Rebuild muscle tone

You might know at least one Celebrities who credit Pilates as the reason for their toned muscles. It makes your arms lean and toned.

Maintaining the underlying tissue quality of Gluteal muscles is your best asset. It helps in maintaining pelvic stability, knee alignment, power in jumps, speed when running, and make your buttock look shapely in tights, of course. Do Pilates for a more extended, leaner muscle system making you stand taller and look slimmer!

Regain Control

Pilates includes balance and standing work. Most of us don’t move our spines in all different directions. A Pilates class will take your spine and neck through a various gentle range of motions (flexion, rotation, extension, and lateral flexion). If you feel tight from sitting or standing all day, these movements will get you loose and limber again.

All movements of Pilates easily be related to compound and dynamic functional movements. This is so beneficial in learning to regain control and re-educate your actions.

Functional movements refer to the actions that we are likely to perform during our daily life.

Equipment or No equipment – It works

All kinds of exercises use Pilates reformer to promote length, strength, flexibility, and balance. The reformer is the key to achieving the long, strong muscles without bulk. The exercises on reformers provide enough resistance and movement variety to help build strong bones.

You don’t need equipment — you can do a Pilates workout on Mat anywhere. Although Pilates can use a full studio, it can also be done just with your bodyweight. If you are committed, we can put together a custom Pilates routine for your holiday hotel rooms. Let us know!

Dancers love it

Pilates is the exercise of dancers. Think of the bodies you see in movies or on the stage — if you want long, lean muscles and ensure the safety of your joints, unlike the dancers; then this is the workout for you.

Best fit for Prenatal or Postnatal

Not only crucial for mums and mums-to-be, but Pilates will also strengthen your pelvic floor, which is a vital muscle for everyone. Your pelvic floor gives you control over your bladder and bowel, but can be weakened by childbirth, obesity and also if you lift a lot of heavyweights.

Athlete and Sport’s Conditioning

Late, Mr. Joseph Pilates initially developed the method as a rehabilitative tool. Joseph Pilates, a German gymnast, born in 1883, who believed that poor posture goes hand-in-hand with poor health and dedicated his life to teaching his exercise techniques. He had a strong belief that having an awareness of breath and alignment of the spine, we could develop the deep spinal and abdominal muscles, and reduce stress.

Elderly are not exceptions

Older people have many risk factors due to aging and lack of exercise. A decrease in balance, gait disabilities, and falls are most common and significantly affects their mobility in day-to-day life.

“Balance” is a very complicated function that maintains positions through diverse functional elements, and intervention of the nervous and musculoskeletal systems. It takes almost 15-18 months for a newborn baby to be able to walk correctly.

Various sensory-motor neuron interacts in response to changes in gravity, the base of support, vision, physical stability, and the external environment, resulting instability of the body. Mat-based Pilates helps elderly male and females improve trunk stability, dynamic balance, and significantly decrease the sway length and sway speed.

Clinical Pilates

* Chronic Low back pain (LBP)

* Chronic Obstructive Pulmonary Diseases (COPD)

* Post Menstrual Syndrome (PMS)

* Multiple sclerosis

* Lymphedema after Breast Cancer Treatment

* Spinal Deformities

Supervised under dedicated instructor

Attending a scheduled class or a private session is the ideal way to start Pilates. Your instructor will be able to design a bespoke pilates program that you can also practice yourself between your sessions in the studio. You are getting the most out of your training, and in time you’ll be amazed by the results.

Our instructors are certified Pilates instructors as well as hold bachelor’s degrees in physiotherapy. We can create bespoke rehab and exercise programs for our clients with injuries or postural issues.

Warning!

  1. If you have an injury, consider doing a few one-on-one sessions with one of our Pilates specialists first to learn the basics. On a personal level, always remember the rule that if something hurts, don’t do it.
  2. Attending classes throughout pregnancy also significantly help and speeds up the process of getting your body back in shape after childbirth. Remember, as with any exercise, always check with your doctor first, and remember to tell your trainer that you are pregnant before commencing class.

Abbysan Studio is located at the entrance of boat lagoon in Phuket, offering highly effective body sculpting Pilates workouts.

Based on various studies indicate people who practice Pilates with proper technique over time see the following benefits:

  • Improved flexibility and mobility
  • Trunk stability
  • Core and pelvic floor strength
  • Injury prevention
  • Improved posture
  • Improved coordination and athletic performance in some sports.

Dr. Abhishek Agrawal

As a pilates instructor, I feel rewarded when my clients achieve their goals, be it getting pain-free or having more ease-of-movement.

Visit the following research links for your reference

Pilates: how does it work, and who needs it?

The Effects of Pilates Mat Exercise on the Balance Ability of Elderly Females

Effects of modified Pilates on the variability of inter-joint coordination during walking in the elderly.

Impact of Clinical Pilates Exercises on Patients Developing Lymphedema after Breast Cancer Treatment