THE FIRST SIX WEEKS

During the first six weeks women need to rest as much as possible. 90% of a mother’s healing, no matter how she gave birth, occurs in the first month. So the more rest a mother gets now, the better she will feel over the next two years.

After a caesarian birth—or affectionately refer to it as a “belly birth”— a mama’s movements will be further restricted due to her healing from the surgery. She may be struggling emotionally, or experiencing birth trauma if she feels her birth wasn’t as she hoped. If you are in contact with a woman during this time and feel she’s struggling to heal emotionally, it can be helpful for her to share her birth story. If a woman appears anxious or depressed, put her in touch with a counsellor or psychologist specialising in Birth Trauma or Postnatal Depression (PND). Remember that as yoga teachers we are not counsellors, so building a network of trusted professionals in your area is a great resource.

It’s important to remember that yoga is not only about asana. Post c-section is a time when relaxation, pranayama and meditation can be extremely helpful. Positively, the first six weeks can be used to nurture the bond between baby and mama, and also to encourage deep relaxation. Providing women with a recorded relaxation can help them achieve this – practicing when their baby is sleeping (which is up to 22 hours per day in those first six weeks!) They might rest with baby on them, skin-to skin, which is wonderful for bonding and for building baby’s microbiome or immunity.

Nutrition is important for all new mamas, so encouraging her to keep up nutrient dense foods and bone broths. Suggesting she keeps a basket close by, with water, healthy snacks and perhaps a book can be helpful whilst she’s unable to move, and also supports breastfeeding! The right balanced diet can also help support any digestive issues such as constipation.

It’s important that women have their physician’s OK to start any physical exercise. Once given the go ahead, gentle pelvic floor and stabilising movements can be helpful in our post natal classes. Pelvic tilt will help reconnect the lower back and pelvis and strengthen the abdominals , along with some gentle restorative poses that they can practice at home. Pranayama is another safe and powerful tool for healing from a c-section birth.  It is also worth noting that mamas who have a spinal needle may suffer with delayed sensation in the elimination of waste particularly passing urine. The loss of sensation can last up to three month. Note mthat deep squatting exercises may not be suitable.

FROM 6 – 8 WEEKS

Women will often have another check with their doctor around this time. At this point in your post natal classes you can advise them if they are feeling strong enough to join your baby yoga classes. You will already be encouraging new mothers to practice with awareness and to listen to their bodies. This may seem obvious but it’s important to remember that many women will not have practiced yoga with their babies before and may need more gentle guidance back to their own bodies.

While Pranayama and relaxation remain an important part of your class, you can start to introduce some more physical movements such as Cat/Cow, Right-Angle pose and Pelvic Tilts against the wall, Gomukhasana (Cow Face pose). You can include more gentle movements as per our post natal section but you should avoid those that encourage strong abdominal toning. Welcome mums to step back from postures that create discomfort and to take care with stronger back-bending movements.

Even though there hasn’t been a vaginal birth pelvic floor exercises are beenficail, as a mother’s pelvic floor muscles will have been bearing the weight of baby throughout pregnancy and may have also undergone strain if birth progressed as far as second stage. Also, the changes of hormones like relaxin have an effect on softening the tone of the pelvic floor.  And of course, include Restorative poses since they allow mums to replenish their depleted energy stores.

FROM 3 – 6 MONTHS

Many mums will be gaining back energy around this time, although it’s a delicate balance with sleep deprivation and other demands!

If healing has gone well, stronger Asana can be introduced including poses that gently strengthen the abdominals such as plank pose and kneeling balances. These would normally be included into your baby yoga classes. Continue to help women strengthen the pelvic floor and include Restorative and Pranayama practices.

As mothers move toward participation in a general yoga class, encourage them to continue their own self-care and home practice. This will ensure a strong, elastic pelvic floor, good posture and better circulation – all essential for wellbeing. Maintaining relaxation and / or meditation will also help support their emotional health as they move into the later stages of the post-partum period.

Emotional integrity, empathy and awareness are key in providing the support they need. It’s always important that as yoga teachers we don’t overstep our areas of expertise, so again if you feel out of your scope of practice always refer on or seek help. Above everything, encourage mums to be mindful and work with what feels right for them. Relaxation and pranayama might be all they feel they can do for the first six months after birth. Mums may also explore baby massage as a part of bonding with their baby and healing themselves.