Yoga for mothers

Yoga does wonders for the mind and body and if anyone can benefit from that, it’s frazzled new mums. By Kelly Baker.

Walk into Denby Sheather’s yoga class and you’ll be immediately struck by one thought: this is no ordinary yoga gathering. For Denby’s sunlit rooms ring not with the soft chimes of ancient bells or even gentle chanting, but with the laughter of adult women and the cooing of the babies they hold close.

Denby is one of a handful of yoga teachers who specialise in mother and baby classes. A long-time yoga practitioner and teacher, Denby began to explore pre- and post-natal yoga several years ago. The more she learned, the more she was convinced yoga and mothers are a perfect match, but it wasn’t until her son Max was born that she fully grasped the depth of the partnership. “After having Max I struggled with the everyday challenges of motherhood,” she says. “I found it difficult physically, mentally and emotionally. But after six weeks I got back to my yoga and it helped me to find myself all over again. Having a baby changed me, and yoga helped me to deal with those changes.”

But while Denby knew yoga made her a better mother, looking after Max meant she had little free time in which to practise. But then she came up with the perfect solution – she and Max would practise together. This went so well that Denby (who had also trained with Suzanne Swan, one of the leading mother and baby yoga teachers in Australia) launched her own mother and baby yoga class. She says the results have been inspiring. “I see dramatic changes in the women who come to me,” she says. “Their confidence and self esteem improves hugely. They reduce their stress and anxiety levels and bond with their babies in a whole new way.” Denby says the babies also benefit. “It relaxes them,” she says. “And it can help improve everything from their motor skills to their vision.”

Of course the mums reap the bulk of the benefits. Research has shown they are improving their posture and alignment and stimulating circulation and digestion. They’re also improving their lung capacity and flexibility, building strength, and in all likelihood, losing weight. Finally, they’re clearing their minds, calming their spirits, but perhaps even more importantly, they’re making friends.

“We’re all new mums and we understand what each other is going through,” explains Denby. “Because of that the atmosphere is very supportive.” The real beauty of this kind and accepting atmosphere is that it makes mums feel good. And all children benefit from that.

The mother and baby yoga program

These six moves are designed for new mothers, so they are easy on the body. That said, it’s best to check in with your GP or obstetrician and get the all-clear before you begin. Once you have the go-ahead, remember to start off slowly. Listen to your body. It will let you know what it needs.

We recommend you do the six poses in sequence, taking a short rest between each pose. Once finished, lie on your back and rest for a few minutes, holding your baby close. Make a conscious decision to let everything go and enjoy being in the now.

Note: No baby? Don’t worry. All six of these moves can be performed solo. And they’re suitable for men, too.

The bridge – Setu bandhasana

You: Lie on your back with your knees bent and your feet hip-width apart. Bring your feet up towards your bottom. Hold your baby (see below) or let your arms rest by your sides with palms turned down. Exhale and slowly lift your hips to a comfortable height. Hold for five to six breaths. Feel the stretch in your bottom and lower legs. Inhale and slowly lower your hips back to the floor.
Tip: Keep your chin tucked towards your chest to avoid strain.

Baby: Sit your baby on your lap facing you. His back can rest against your thighs. Hold him around the chest or by the hands. This will help develop balance and is also a great way to bond.
Benefits: The bridge pose helps strengthen the abdominal muscles, so it’s perfect for new mums. It also tones and improves circulation in the lower body, particularly the thighs.

The locust – Salabhasana

You: Lie on your belly with your legs together and the tops of your feet on the floor. Rest your forehead on the floor also. Extend your arms along your sides, palms down. Breathe out and raise your head, chest, arms and legs away from the floor as far as is comfortable. Try to keep your legs squeezed tight. Lift a few times while exhaling then hold this position for five to six breaths. Slowly lower your chest, head and legs back towards the floor. If holding your baby as pictured, alternate arms with each repetition.
Tip: During the raised part of the movement, keep your eyes on the floor in order to lengthen and relax your neck.

Baby: Lie your baby on his belly facing you so he can engage with you as you lift and also enjoy some valuable ‘tummy time’. If he’s restless, sit him in front of you or simply let him crawl.

Benefits: Strengthens the bottom, legs and torso including lower back and neck. Improves digestion and can relieve joint pain.

 

Photography: Corrie Bond. Hair & make-up: Kimberley Forbes. Styling: Nadene Duncan.