Prenatal and postnatal Yoga programs for Mothers
🌸 Prenatal Yoga (During Pregnancy)
✅ Benefits
- Reduces stress and anxiety
- Improves sleep
- Increases strength, flexibility, and endurance of muscles needed for childbirth
- Decreases lower back pain, nausea, carpal tunnel syndrome, headaches
- Promotes better breathing and posture
- Prepares body and mind for labor and delivery
📅 Ideal Time to Start
- Safe to begin after the first trimester (around 13 weeks), with approval from a healthcare provider.
🧘♀️ What It Includes
- Gentle stretching & asanas to ease back pain and support posture
- Breathing techniques (Pranayama) to calm the mind and prepare for labor
- Pelvic floor exercises
- Meditation and relaxation practices
- Modified postures to accommodate the growing belly and ensure safety
⚠️ Precautions
- Avoid deep backbends, lying flat on the back after 20 weeks, or any posture that puts pressure on the abdomen.
- Always consult a qualified prenatal yoga instructor and healthcare provider.
🌼 Postnatal Yoga (After Delivery)
✅ Benefits
- Aids physical recovery and healing after childbirth
- Strengthens pelvic floor and abdominal muscles
- Alleviates postpartum depression and anxiety
- Encourages bonding with the baby (especially in mom-and-baby yoga)
- Boosts energy and supports better sleep
📅 When to Start
- Normal Delivery: 6 weeks postpartum (after doctor clearance)
- Cesarean Section: Usually after 8–10 weeks, once stitches and muscles heal
🧘♀️ What It Includes
- Core-strengthening and gentle toning exercises
- Pelvic floor rehabilitation
- Breathwork and mindfulness
- Gentle stretches to release tension from shoulders, neck, and back
- Baby & Mom yoga (gentle poses involving the baby for bonding)
⚠️ Precautions
- Avoid overexertion or poses that strain healing tissues
- Rest when needed and listen to your body
- Modify poses to suit your individual recovery pace
