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.
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.
