Mummy and Me Yoga
Many women take up yoga in pregnancy, it provides a wonderful opportunity to bond with your unborn baby, have some rest and relaxation time and follow a method of exercise that is safe as well as effective. Unfortunately, once motherhood becomes a reality it is often difficult to maintain any semblance of your previous lifestyle and routines, let alone a yoga practice.
'Mummy and Me' is a new type of yoga class which started in the U.S. and has now come to Australia. Whilst some post-natal yoga classes may allow mums to bring their baby or provide a creche service, it is not very often that a yoga class will include babies as part of the practice. 'Mummy and Me' classes do just that. A typical class will begin with a 'checking in' time where new mums can compare notes on what kind of week they have had and offer and receive support for any difficulties. In a culture where new mums are often left alone for long periods of time with their babies, this opportunity to talk with other mums can be an invaluable chance for reassurance and advice. Once everyone is settled – mums and babies alike – a warm up period of yoga can begin. The yoga is usually focused on post-natal strengthening exercises (hence the exclusion of Dads!) particularly focusing on pelvic floor and lower back strengthening, as well as offering suggestions for comfortable breastfeeding positions. Several postures can help to ease some of the discomfort common in the postnatal period for example postures such as urdhva dhanurasana (bridge pose) and supported baddakonasana (cobbler’s or butterfly pose) strengthen and tone the reproductive system. So even if mums didn’t do yoga in pregnancy or you haven’t done it before, the post-natal period is an ideal time to start.
Mums are welcome to attend the class from a few days after labour (the youngest baby I have worked with in this context was only 2 weeks old, although we usually recommend 6 weeks as a good start time) until the babies are up to 12 months old. Toddlers are naturally intrigued by the younger babies but it is a good opportunity for them to interact with babies already much smaller than themselves. The classes are designed to be entertaining for the babies as well as the mums, so fun music, games and a lighthearted atmosphere are all the order of the day. As any new mum knows, babies are unpredictable creatures and each class is always very different to the next. One important aspect of the classes is that they are very laid back – mums can stop to feed or tend a crying babe at any time they need to, without fear of judgement or embarrassment. A typical class will begin with some gentle warm ups sometimes including some relaxing pranayama (breathing exercises). The class usually progresses to more dynamic practices such as a flowing virabhadrasana (warrior) sequence. Toward the end of the class, practices may include working with the babies or some partner work with other mums. The practice is always concluded with plenty of time for relaxation – most new mums appreciate the chance for a little rest!
It is amazing how quickly the babies adapt to this new environment and most tend to be very entertained by the funny things their mums are doing during the class! Particularly noisy pranayama or chanting often captures the imagination and attention of little ones.
After some yoga for mums comes the fun part of the class where the postures-for-two begin. Typical postures include kandharasana (spinal rolls) with babies resting on the knees, or dandasana (staff pose) with babies rolling along the outstetched legs. Sometimes mums will learn techniques for massaging their babies – valuable tools for relieving wind and other digestive problems as well as providing a new way of interacting and calming a tired or grumpy little boy or girl. Mums find new ways to play with their babies, practice yoga in a way that can be integrated into everyday life and better still the babies don’t get bored!
Mums are always amazed at the mobility of little bodies and the postures-for-two are a fantastic way to bond with a new baby – great for helping mums cope with difficulties such as postnatal depression. In fact, meeting with other mums also provides a great opportunity to compare notes about motherhood and other mums are often the most understanding and accepting of all of the feelings that come up in the post-natal period, even if those feelings are perceived as being negative by society in general. The classes are a fantastic support system and the tea and biscuits afterwards are often as important as the yoga practice itself.
This teaching approach was pioneered in London by yoga teacher and mother Uma Dinsmore who says to new mums, 'your own ability to relax teaches your baby how to relax as well, so that you can enjoy life together. Physical, emotional, mental and spiritual well being after giving birth requires that you learn to nurture yourself in deep relaxation. Only then can you truly nurture anyone else'.
This approach is echoed by kundalini yoga teacher Gurmukh in the U.S., who speaks of the benefits of this style of post-natal practice 'the postures are aimed specifically at rebuilding and toning a woman's body, mind and soul. A quite time to meditate allows us to focus on our own healing and spiritual growth'.
An important aspect of the classes is the opportunity to meet with other women and share experiences. Many mums comment that coming to class each week is a ritual routine that helps keep the week focused and gets them out of the house at a time in life when even a trip to the shops can seem daunting. Our culture is one of the only in history where new mums are left alone with their babies for long periods of time often in the immediately post natal period. Perhaps this is one reason for the increasingly high rate of post-natal depression. In the absence of support from an extended family or a partner who is around for longer periods of time (or even as well as these wonderful support mechanisms), a regular yoga class can truly be a weekly refuge.
For mothers who are at risk of post-natal depression (which is a broad range of many new mums crossing all divides of the social and financial spectrum) finding 'me' time and being able to integrate that with having a baby is a valuable tool. During the post-natal period, especially if breastfeeding, it can be very difficult to find time for yoga practice. The wonderful thing about many of the 'Mummy and Me' practices is that they can be done in a few short minutes and are integrated as part of 'play time' with baby and can set mums on their way to developing a home practice.
Parenting groups (often facilitated by a trained midwife) can also be an ideal opportunity to meet with other mums and an important forum for support. A once a week 'Mummy and Me' class in conjunction with a once a week parenting circle is usually a recipe for a much happier mum and relaxed baby.
And of course once babies have been through yoga in the womb and yoga as a baby, the sky is the limit … in Sydney, kid's yoga is even being taught in schools as a measure to help combat bullying. Perhaps we really are raising a generation of yoga-babes!
Useful baby links and contacts:
Samadhi Yoga runs a Mummy and Me yoga class every Tuesday at 10am
Jenny Childs (midwife) runs birth and parenting classes in Sydney, she can be contacted on (02) 9560 2848.
Jane Suttle (midwife) runs a parenting circle in Summer Hill, Sydney, she can be contacted on (02) 9797 6808.
For more information on kundalini post-natal yoga with Gurmukh in Los Angeles visit www.goldenbridgeyoga.com also check out Gurmukh's book on pre and post natal yoga 'Bountiful, Beautiful, Blissful' for sale in the Samadhi Yoga book store.
For more information on postnatal recovery and baby yoga with Uma Dinsmore-Tuli in London visit www.sitaram.org
Happy baby shopping:
For the best washable nappies in the world visit www.peapods.com.au highly recommended by Samadhi Yoga mums. Good for the environment and good for your bub, Australian designed and owned Pea Pods re-usable nappies save a small fortune compared to disposables and save a small planet from being filled with unnecessary waste.
Interested in vegetarianism and environmental issues? Check out www.vegfamily.com
Chant at Samadhi with the Govinda Valley Kirtan band
