Antenatal Yoga....

Bendy Babies and Laidback Ladies

Just had a baby?  Then you probably feel a bit frazzled.  Have you considered Yoga? Yoga is a fantastically gentle but effective form of exercise for both you and your baby to do together.  It aids natural bonding, promotes relaxation and sleep to aid the restless bubba, and is brilliant for balancing those postnatal hormones and turning you into one laid back mama.

There are a number of videos and books on the market, especially designed for mama and babe to do together, and to get you started you will find a couple of exercises at the end of this article.  Our favourite book and video are also detailed, and you can find loads of useful information on the web.  Try putting Yoga with Baby into a search engine.

Before you begin, make sure the room is warm enough for your little one, as it is best to do the yoga with just a vest and nappy to allow her to move freely. You should wear loose clothing, and should always do Yoga with bare feet. Place a nice thick blanket on the floor so that baby is comfortable when you lay her down, and remember be nice and firm when you hold her.  Movement can still be quite scary for a newborn, but a reassuring hold by mum should mean she will enjoy herself as much as you do.

If you have had a normal vaginal delivery with no complications, you can begin doing gentle exercises the day after you have had your baby, with your doctor's approval.  If you have had a c-section ask your Midwife or Doctor for advice.  As with all forms of new exercise you should consult you Doctor before you begin.

Exercise one – For Baby Lay her gently on the blanket on her back.  Gently take hold of her right hand, and her left foot and bring them together across her body so she is touching her toes.  Take them back to the starting position and repeat with the left arm and right leg. Exercise two – For Mum Kneel on all fours over baby so your faces are aligned.  Begin with your spine in a neutral position.  Breathe in and arch your back up towards the ceiling.  Gently draw in your stomach and drop your head, gently trying to touch your nose to her nose, now breathe out and arch your spine in the opposite direction, stick your bum out and look up to the sky.  Repeat 2/3 times. Exercise three – Together Lie on your back, and pick up baby and lay her face down on your chest.  Draw your knees up and move her so that she lies along your lower legs.  Remember keep hold of her so she feels safe. Gently raise your legs a little so she tilts towards your face, and bring your head up to meet her.  As you both gain confidence you will be able to tilt her far enough to kiss her nose!  Good luck and enjoy yourself!

Book Choice – ‘Yoga Mom, Budda Baby – The Yoga Workout for New Moms’ Video Choice – ‘Baby and Mom – Postnatal Yoga’

This article was published in the May 2005 edition of Enlightened Practice, an American Yoga Journal.