P is for Postpartum

Alphabetical Benefits of Yoga P is for Postpartum: It may have been two years since I last wrote an Alphabetical Benefits of Yoga post! I swapped my posting time for essay writing for my Yoga Therapy diploma but let's get back to it! This was originally going to be a post on Pranayama but with a seven month old I've decided a post on yoga for new mums as I'm benefitting from the tools of yoga everyday and would love to think that if this reaches just one new mama and helps it'll be worth it. Priorities, hormones and the balance in our bodies are constantly shifting and with all the picking up, rocking, lactating and relaxin things are shifting more than usual. It can take its toll on our wrists, lower back, shoulders and our emotions too amongst other things. When my baby needs comforting I walk around the house with her in my arms like most of us do. I walk mindfully, feeling my feet on the floor, noticing where and how I'm placing the weight through my feet, quite often I'll notice that the weight has shifted into the insides of my feet so I'll stretch my toes out and re shift, this re shift in the feet will work it's way up to my pelvis (where's my pelvis in relation to my feet) through my spine into my shoulders to my head and back down to my feet. Often I'll realise that my head feels like its a lot further back from my pelvis which is making my jaw clench, so with a little wiggle whilst I walk I'll re find my centre all whilst I'm rocking my bambina. If you can't walk you can also do this sitting on the edge of a chair, feeling your feet on the floor and shifting your weight in the pelvis slightly, working the awareness up through your body. I'll often sing whilst walking or rocking, either a song, the bija mantra or mantra. My first born loved the mantra Om Mani Padme Hum or Three Little Birds from Bob Marly. Oihana has connected to Om gam ganapataye namaha, I don't know if that will reflect in their personalities when they grow up but I do know that the mantras are comforting to both of us, this mantra in particular has a grounding quality to it. Whilst breastfeeding, I may close my eyes and visualize alternate nostril breathing which may segway into a meditation, this may last a few minutes or half an hour, it all depends on Oihana but regardless of how long a quality of centring and inner strength can be felt. When Oihana isn't in my arms I can rest my hands on a chair or on the table and really stretch and feel into my body by doing some cat cow hybrids, feeling into the spaces of my shoulders, side ribs, pelvis and hips. Connecting the movement with ujjai breath, imagining that breath is carrying healing vibes to any parts of the body which are feeling overworked. Using a chair or table takes pressure of the wrists. When waking up in the morning, I will start the day lying with my knees bent and just notice where I'm breathing into, I'll then start noticing the muscles of my core activating with my breath, this includes my pelvic floor, I'll then start actively engaging with my breath. The pelvic floor deserves a post of it's own but I will say if you're in France, do take up the midwife's offer of the 10 FREE pelvic floor sessions, you will learn a lot even if you may already be very aware of this area. Anyhooo I'll often be doing this with both girls climbing over me. The point is is that all of these things don't take very long and can be beneficial for your wrists shoulders hips pelvis pelvic floor bunion preventing, so your feet you AND your family. I love getting on my mat and having a 90minute practice all to myself but when that is far from reality these little moments of checking in can be just as centring and grounding. These are some of the tools I use but there are many more which may suit you better. If you have any questions about anything mentioned here I'd be happy to hear from you.