Postpartum Yoga for Moms and Babies
In a past life, I was a yoga instructor and dedicated yogi. These days, my daily yoga practice often consists of deep breathing while sitting at a red light.
The good news is that you can make yoga a simple and accessible part of your daily “routine” (I use that term lightly when referring to motherhood, because as we know, the best laid plans) even if you’ve never practiced yoga a minute in your life, even with a newborn in tow. And yes, even if your newborn needs to be attached to you at all times.
Yoga can be a game-changer for postpartum moms and babies, with a focus on simplicity, mindfulness, and its benefits for moms with ADHD or sensory issues.
The Power of Yoga for Postpartum Moms:
Mindful Breathing: There are 8 parts of yoga — the poses are only one of those parts. Breathing is another. Yoga places a strong emphasis on conscious breathing. For new moms, this can be a lifesaver. Deep, intentional breaths can help reduce stress, calm racing thoughts, and promote relaxation. It's a simple yet effective way to regain your composure in those hectic moments.
Mindfulness: Yoga encourages you to stay present in the moment. For mothers who often find their thoughts racing between baby care, household tasks, and self-doubt, this practice can be grounding. Mindfulness actually helps reduce cortisol levels, which can help you manage the insanity and overwhelm.
Stress Reduction: The physical postures and stretches in yoga can release tension and reduce physical discomfort. These movements can also alleviate the aches and pains associated with childbirth, breastfeeding, baby wearing, and co-sleeping.
Bonding with Baby: Mom and baby yoga, in particular, offers a wonderful opportunity for bonding. Your little one can be part of the practice, and it's a precious way to connect and share moments of calm together. There are tons of videos on YouTube for this specifically. And most of the videos are super short, so they’re easy to work into your day, no matter how tired you feel.
Getting Started with Mom and Baby Yoga:
First off, you don't need special clothes or any props to enjoy the benefits of yoga postpartum, or ever, for that matter. I am so over the upper white class women who have made yoga something of a competition over who can look the best. That is absolutely not what yoga is about. So forget the special yoga clothes, your daily yoga pants or PJs will do. Here's how you can make it simple and accessible:
Pick a Comfy Spot: You can do yoga in your living room. All you need is a soft surface, like a carpet or a rug.
No Mat Required: While yoga mats are nice, they're not necessary. A towel or blanket works just as well for cushioning your joints. And if you’re planning a short practice, you don’t even need that. As long as your floor is comfortable to lie on, you’re fine.
Put Pets in Another Room: If your furry friends want to snuggle if they see you sit n the floor, it's okay to let them enjoy their own space during your yoga session.
Start Small: 10 minutes of yoga is better than zero minutes of yoga.. There are many short online videos or apps designed specifically for postpartum moms to do with their babies.
Extra Benefits for Moms with ADHD or Sensory Issues:
Yoga's focus on mindfulness and controlled movements can be especially beneficial for moms with ADHD or sensory sensitivities. It offers a structured way to channel energy and reduce sensory overload. The combination of movement, breathing, and mindfulness can help create a sense of calm and focus, which can be a game-changer for managing the noise of new motherhood.
So for real, postpartum yoga is a great way to find some balance during the wild early days of motherhood. Whether you're a seasoned yogi or a total beginner, remember that it's not about perfection—it's about self-care, even if it's just for a few minutes each day. Because self-care isn’t selfish — it’s imperative.
