All of the mobilisation movements are used in the postnatal classes with babies on the cushions. If Mamas need to pick them up during this encourage them to do so and remind them that it is baby-led and Baby is Boss J

Sitting Poses

Bonding with baby Sitting in butterfly or just easy pose with baby in the crook of Mama’s arm. Stroking baby.

Head of the Cow. Same as in the pregnancy class, with baby lying on the cushion in front. Beneficial stretch to alleviate aches from feeding baby.

Seated Side Bend Same as in pregnancy, hand to floor for gentle stretch, elbow can be bent to bring the forearm to rest on the floor for a deeper stretch.

Eagle Arms Same as in pregnancy, with baby lying on cushion in front.

Wide Leg seated Forward Bend Same as in pregnancy, with baby lying on cushion between legs.

Floor Work

Cow / Table Same as in pregnancy class, with hands either side of baby. Remind Mamas to be careful not to drop their back too much this soon after birth.

Cat

Same as in pregnancy, hands either side of baby.

Childs Pose Sitting back on shins, hands either side of baby and head resting either between babies legs or gently on their belly to feel their breathing. 

Swooping Swan From Child’s Pose, sweep up the front of baby’s body, tickling with your nose, giving them a kiss and coming up to table. 

Arm/Leg raises In table, raise right leg and left arm. Hold, then swap to the other side. Good for balance, core strength and coordination. Baby lying on cushion facing up to Mum.

Malasana (Yogic Squat)

Standing in Tadasana (Mountain Pose), place the feet a little wider than hip distance apart and bring the hands to the chest in Namaste.

Slowly bend the knees and squat down, being careful not to let the knees extend forward beyond the alignment of the feet. Squatting down as far as possible, wiggle the shoulders in between the knees, using the elbows to push back against the inner knees, keeping the hands at the chest in Namaste with the back straight and feet flat to the floor. A block or rolled up blanket can be placed under the heels if it’s difficult to have feet flat on the floor.

Standing Poses

Tiger in the Tree

This hold forms the basis of standing poses. Baby is lying with their head against the crook of one arm with the hand coming down their body and the other hand coming up between their legs to rest on their belly with baby facing out and down.

This can be used with slow and tight rope walking. Encourage them to keep using those Mindful Walking techniques taught in the pregnancy classes and talk through these.

Warrior (Holding baby) Same as in pregnancy, but now with baby in Tiger in the Tree. Start in warrior 1 with baby over bent leg. Gently twist into warrior 2 with baby facing out. Gentle small swings can be added in the last session.

Warrior 1 and Warrior 2 Same as in pregnancy, with baby lying on cushion at mums feet.

Variation Side Stretch Warrior 2 Same as in pregnancy, hand can come down to floor to be placed inside of foot for a deeper stretch.

Traingle Once in Side stretch, straighten out left leg with right arm pointing straight up and turn head to look along the line of arm towards the ceiling.

Relaxation

A really important part of class for both Mama and baby, allowing them time to bond with baby and really relax their bodies. Babies are lay on Mama’s chest in Heart to Heart, which is exactly that with hearts at their closest.

The other position that can be used is Mama is Flapping Fish as used in the pregnancy classes with baby lying next to them facing Mama and cuddled in. In this position it is also easy to add a simple dry massage technique of drawing a figure of 8 with their full hand from the top of baby’s head down to their bottom. This is a really soothing technique and can help with little one’s sleep. In this position, Mama and Baby are regulating each others heart rate, breathing rate and temperature.

In both of these positions, Mama and Baby are regulating each others heart rate, breathing rate and temperature.

Encourage the Mamas to get both themselves and baby comfortable and then close their eyes. Talk through a visualisation and then always allow time where you don’t talk and with just the gentle music in the background for Mamas to relax. Encourage them to embrace the changes happening At the end, ring the bells and remind the Mamas to take their time in bringing themselves back up to a sitting position. From Heart to Heart, they may find it easier to roll onto their side and lie baby down to sit themselves up, especially those that have had a C section.