Restore and Rejuvenate: Postnatal Yoga Exercises for Postpartum Healing
Postnatal yoga is a tailor-made practice aimed at helping women regain their strength after childbirth. This restorative journey becomes even more powerful when combined with Hypopressives. Each postnatal yoga class, enriched by Hypopressives, is meticulously designed to balance body, mind, and spirit. With targeted exercises like pelvic tilts, modified planks, and Hypopressives, postnatal yoga strengthens and tones the core muscles, including the pelvic floor, abdominals, and back, improving posture and alleviating discomfort.
The yoga benefits extend beyond physical restoration, encompassing mental well-being and self-care. The practice aids in reducing stress, fostering mindfulness, and instilling a sense of tranquillity.
As the trend towards online convenience grows, postnatal yoga online classes offer a flexible and accessible solution for new mothers. This online shift ensures that the benefits of postnatal yoga and its healing journey are available to all, regardless of location or schedule.
Benefits of Postpartum Yoga exercises
Yoga, renowned for its gentle and mindful approach, presents a wonderful method to assist in your postpartum recovery journey. Various yoga exercises serve to restore strength, foster relaxation, and promote overall healing, helping you adapt and thrive during this transformative phase of life.
A few beneficial postnatal yoga exercises include:
- The Child's Pose (Balasana): a restorative pose that releases tension in the back, neck, and shoulders.
- The Cat-Cow Stretch (Marjaryasana-Bitilasana): aids in reestablishing spinal mobility while gently stretching the neck and torso.
- The Bridge Pose (Setu Bandha Sarvangasana): works wonders for strengthening the lower back and pelvic muscles, contributing to improved postural stability.
- Warrior II (Virabhadrasana II): serves as a powerful pose to regain lower body strength and enhance overall body balance.
As you embark on this postnatal yoga journey,
whether in-person postnatal yoga classes or
through postnatal yoga online, it's essential
to remember that each woman's postpartum experience
is unique. Respecting your body's signals and
progressing at your own pace is critical for ensuring
a safe and effective recovery.
A harmonious relationship, Yoga and Hypopressives
The harmonious blend of yoga and Hypopressives offers an effective path to postnatal
recovery. Incorporating Hypopressives in postnatal yoga classes accelerates the healing
process by toning deep core muscles while reducing intra-abdominal pressure.
Additionally, it strengthens the pelvic floor and enhances bladder control.
This combined approach addresses both physical and internal aspects of healing,
improving overall well-being.
As a yoga and Hypopressives instructor, I aim to personalise this
transformative journey with tailored exercises, ultimately restoring
strength, core stability, and promoting holistic recovery.
Getting started with Postnatal Yoga Exercises
For the Hypopressives classes it is important that you learn the
Apnea technique properly so that you can get the most out of the classes
and the time you invest in yourself.
Each week Simone runs Fundamentals sessions on Zoom where she explains the technique
and guides you through all the steps. She will also give you feedback to make sure
that you're doing it correctly. For some, the technique may come more quickly than others.
Some of her clients, who are tighter in the ribs and thoracic spine do tend to take a
little longer. For the technique to make an impactful change she recommends doing a
minimum of 3 workouts a week for 15 to 20 minutes.
How re-centre works
Subscribe to a live or on-demand package
Sign-up to a fundamentals class to learn the technique
Start the beginner classes
Individual support via a one-to-one check-ins
Progress to more advanced levels at your own pace
All subscriptions include
A live fundamental class to learn the technique
Unlimited access to over 250+ videos
One-to-one check-ins with me to discuss progress
New weekly videos
Priority access to live workshops and retreats
Cancel easily online, anytime
14-day free trial
About the Author
Simone Muller is the founder of re-centre and has over 22 years of teaching experience across Pilates, Low Pressure Fitness and Yoga.
She launched the online platform to make Low Pressure Fitness and Hypopressives more accessible to more women around the world so that they can become the strongest and most functional versions of themselves.
As the first level 3 instructor in London, she has witnessed transformative postnatal rehabilitation results in clients, addressing issues like Diastasis Recti, prolapse and incontinence.
Simone has written articles for the re-centre blog 'Kegels not Working?', 'The connection between menstruation and prolapse symptoms' and 'Why I love teaching postnatal rehabilitation?'.
Simone has also written guest posts for The Shala 'What is Low Pressure Fitness', Yana Active 'Prioritising your Pelvic Floor Health After Giving Birth and Nurturing the Core' and for The Pelvic Academy 'Empowering Women's Health - The Power of Collaboration Between Hypopressives, Physiotherapists and Osteopaths'.
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What our members say
The best post-partum class, it really helped with my recovery. Simone is a great teacher, so knowledgeable and kind. I recommend her classes to all my friends who had a baby. Thank you Simone!
Anna
1/11
I’ve only been doing Simone’s classes for a short time but have noticed huge improvements in my core strength and posture. Great value and high quality recordings combined with live classes make it really easy to fit into your life. Highly recommended.
Clare
2/11
I cannot say enough good things about Simone’s classes - they have been really transformative for me. Her explanation of what are often unusual and specific techniques is so good that you never feel lost, and she has a wonderful way of connecting with the class on a really human level, as well as being a real expert in her field. Her classes are challenging, mindful, and have helped amazingly with my pelvic floor issues - I started seeing results after only 4 weeks of classes! Highly recommend.
Millay
3/11
Simone's classes are amazing. She combines her skills in pilates, yoga and hypopressives to provide a very holistic practice. I've seen a great improvement in my postnatal body thanks to her classes. I would recommend her to any woman who has had a baby.
Jazmin
4/11
I love Simone’s Low Pressure Fitness classes, they have helped with my prolapse symptoms and are something I turn to daily if I’m having a hard day. Simone is a great communicator and teacher, she explains everything very clearly and I have no trouble participating in the class even over zoom.
Jerry
5/11
Simone and re-centre were a saviour for me over lockdown. A great chance to just be in my body and switch on to what I was feeling. As a pelvic health physio I can highly recommend Simone and her method as a great form of rehab for many postnatal conditions.
Maternity Physio
6/11
I got to know about Low Pressure Fitness through Simone, in a workshop that I'm so lucky I attended. It was about 2 months after giving birth and I felt really weak, thinking that I could never get back to my strength before the pregnancy. Simone's help completely changed my perspective and with her brilliant classes slowly I got back my confidence and strength. I was worried that these exercises will be tricky with online classes, but she has been great in giving clear instructions and adjusting poses for everyone based on their needs. I don't know how she does it but she even gives individual feedback and helps you correct your pose in a group online class. Thanks Simone!
Sarah
7/11
Simone's classes and on-demand videos are excellent. She's such a good teacher, always learning new things herself to expand her teaching horizons. Would most definitely recommend to anyone with a postpartum body regardless how long it's been since you gave birth.
Ana
8/11
Simone is a great teacher, I highly recommend her work. Her online platform is well curated and excellent value and she gracefully manages to teach & give individual attention in her live Zoom classes.
Clio
9/11
I attend re-centre classes with Simone weekly and have noticed a huge improvement in my core strength and tone. Simone has a thoughtful and inclusive approach to her classes, they vary which means I stay focused and the relaxation time at the end is much needed in the life of a busy mum!
Alice
10/11
Simone is a brilliant teacher, she takes the time to check in with her students and work through exercises to fit individual injuries. She’s also really knowledgeable and supportive for post natal bodies. Doing hypopressors are a total life changer and I love the way this is incorporated into Pilates and stretching.
Beela
11/11
Learn the technique and get started
Hypopressives is an effective technique toward relieving symptoms related to Pelvic Organ Prolapse, Diastasis Recti and Urinary Incontinence. Hypopressives also improves poor posture, pelvic floor weakness and back pain. I offer a flexible approach to memberships and a 14-day free trial.
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