Vinyasas are a perfect way to harmonise the mind breath and body.  Giving more focus for mums in sessions.  In a typical Pre natal session we would link movement to breathing through the use of vinyasas.  Gentle mobilistions stretches can be used to reintroduce mums back into classes. Mums will benefit from the connection of breath to movement. It’s always important to remember if a mum feels pain to stop.

The most important element in postpartum kalma mama classes is breathing. Something that separates yoga from other kinds of exercise is the fact that each posture is linked to inhale and exhale. Why so much heavy breathing? Breathing and moving together sets the pace of a practice. It also helps you move more deeply into postures. Deep breathing—long, full inhales and exhales—also brings oxygen to the entire body, which energises the body’s system. If all you add into classes is simple basic breaths then just do that! A basic breath of:

Inhale through your nose; fill your belly, ribs, and upper chest with air so that they puff out in front of you.

Exhale through your nose and tuck in your belly button as the air is being released

These vinyasas have been modified for post natal use however if a mum has any of the contraindications in the anatomy section or Appendix A then its not advisable for them. Videos of the vinyasas examples are on Dropbox.

1. Posture perfection: Pregnancy can cause even the straightest arrow to slouch. Then you start nursing, pushing a pram, and lifting a baby and your posture may really suffer, says Larson. Some of the best mobilisations and poses are increased back and shoulder strength, which improves posture. Yoga also opens up your chest, making it easier to stand up tall. Lots of head of cow arms, anjali mudra behind the back and piston twist to open up the front of the body.

2. Mood moderation: Yoga’s emphasis on breathing and moving simultaneously helps you breathe more deeply. For some women, it triggers feelings of deep relaxation and well-being. Some new mums will also benefit from this by helping to reduce post natal depression. Link each breath with a slow mindful movement. Cat to cow seated variation inhale cow exhale cat rounding the spine. Gentle twists link to in and out breath.

3. Pelvic Tilts: For this gentle postpartum yoga position, lie on your back with feet hip-width apart, your arms straight at your sides and palms down. Curl your tailbone under slightly, feeling your spine settle into the floor, which relieves pressure in the low back. Inhale, then exhale as you lift your hips up slowly, tilting your pelvis as you tuck your tailbone under and scoop your lower belly in (shown in video on dropbox). Hold for 1 to 2 breaths, then lower to starting position. Repeat for 5 to 10 reps. Pelvic tilts can be demonstrated stood up also.

Benefits: Strengthens the upper and lower back, hips and legs. Brings awareness and strength to the pelvic floor and lower belly.

4. Balance: Moving from mountain to tree. Or table top to opposite leg and arm out. Linking each movement to the breath. Finding a dhristi or point of focus.

5. Restorative: Legs up wall or childs pose. The use of lots of restorative pose should be used inside of classes to promote rest and recouporation for new mums. Take 5-10 minutes in a pose. For child pose to promote blood flow and healing in the abdominals, gently place a folded blanket between your hip crease and belly. Allow the focus to be on full breaths expanding through the front and back body. Whilst using legs up the wall pose to reset. Postpartum swelling around the ankles and feet is fairly common. This posture has the potential to relieve swelling, as well as the ability to send blood back to the heart to promote re-circulation. It’s the perfect pose the relieve tension in the legs and feet, as well as to balance the nervous system.

6. Relaxation: Rest can be one of the most challenging things for a new mother, yet it’s so important for the nervous system. Instead of thinking about the next feeding, what you need to buy at the store, or how a baby is sleeping, let the focus shift onto mum and their internal state. Let them drop into a state of relaxation, shifting the focus from doing to just being themselves. A good amount of time should be spent here choosing each week the right meditation to suit.

There maybe instances when you need to add some extra bits to sessions based on the needs of the mamas. Below are some simple solutions you can add into the vinyasas if they are need and should you come across the need for it in classes.

Weakened Pelvic Floor

All of that excessive weight being carried and pushing during labor it all understandably makes for a compromised pelvic floor. After pregnancy and birth, it’s not uncommon to experience lessened sexual sensation or an annoying leakage of urine after a sneeze or a hearty chuckle. But it’s no laughing matter: A serious weakness could result in an organ prolapse, an organ that shifts outside of its normal anatomical position.

Solution: Kegel Exercises

These contractions correct incontinence and strengthen the pelvic floor. Get mums to pick a comfy position: cross-legged position, childs pose, or lay on their back. Then ask them to quickly squeeze the muscles that stop the flow of urine. Make the contractions progressively longer: squeeze for five, hold for five, and release for five. Repeat 10 times.

Problem: Aching Neck and Shoulders

Whether mums are breastfeeding or bottle-feeding, many new mums experience neck and shoulder aches—the result of many hours spent bending forward to feed the baby. The resulting hunched-over position can lead to the dreaded “forward head” position that may cause other problems such as headaches and back pain.

Solution: Gomukhasana (Cow Face Pose) Arms

Advise mums when feeding bottle or breast, focus on keeping the shoulders away from the ears and the shoulder blades down the back. For a more active approach, try Cow Face Arms: Bring the right arm overhead and turn the palm inward. Bring the left arm out to the side and parallel to the floor and turn the palm outward. Bring palms together behind the back, using a strap if they don’t touch. Hold for five breaths, release, and repeat to the other side.

Problem: Loss of Endurance

After baby is born, mums may notice that running up the stairs isn’t as easy as it was a year ago. With their body recovering from labour, fatigue from caring for a newborn, and a change in their exercise routine while pregnant, a shift in endurance level makes sense.

Solution: Virabhadrasana II (Warrior II Pose)

Standing poses like Warrior II build stamina and are highly accessible to most women. New mums like to feel they are building strength, and with standing poses they can feel it in their body. Try Warrior II, named after the fierce warrior Virabhadra: with legs four feet apart, turn the right foot in and the left foot out 90 degrees. Bring arms out to the sides, parallel to the floor, as you bend the left knee over the left ankle. Reach out with your arms and hold for five breaths. Repeat on the other side.

Problem: Weakened Abs

Along with growing and birthing a baby comes weakened and stretched abdomen muscles. Before attending classes all mamas should have gad a check any problems they may have should flagged before the class. The standard recommendation is to wait four to six weeks after a vaginal birth, and eight weeks after a cesarean birth. It really important to strengthen the pelvic floor before starting abdominal work; otherwise you could create too much pressure in the pelvic floor, which could lead to pain and complications. A Kalma mamas class will work on the pelvic floor but we wont include any strong core or abdominal work.

Solution: Pelvic Rocking

The key to maintaining a healthy abdomen after birth? Starting gently and moving slowly. Get mums to lay on their back and tuck the belly button in toward the spine; exhale and tilt the pelvis up, inhale and tilt the pelvis back. Continue to rock the pelvis back and forth for gentle strengthening of the abdomen. Repeat 20 times.

Problem: Fatigue

Waking up every few hours to tend to the little one doesn’t exactly make for a well-rested person. Although this won’t cut out all of the sleepless nights, this can help deal with fatigue to make the waking hours more manageable.

Solution: Viparita Karani (Legs-Up-the-Wall Pose)

When mums feel exhausted, their breath becomes more shallow. A restorative pose such as this one helps open the chest, encourages deeper breaths, and aids relaxation and rejuvenation. Get them to lay with the right hip against the wall and a pillow under both hips. Then slowly swing the legs up onto the wall, bring the arms out to the sides, and breathe deeply. Hold for two minutes.