Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Mom And Baby Yoga: Daily Yoga Sequence With The Baby
New mothers who have always been practicing yoga will find this option of Mom and Baby Yoga useful. One of the fundamental benefits of doing yoga with the baby is it is fun and relaxing while also working on stretching the body. When Mom and Baby Yoga is done in groups, it creates an environment for the new mothers to feel safe and accepted.
Yoga teachers can enhance these sessions by having discussions with the new mothers about their experiences with the baby. This will lighten up the class and encourage more mothers to join. The new mothers can also benefit from this, as they can release their inhibitions, fears, worries, stress, etc., among others that would eventually keep them calm and relaxed.
Benefits of Mom and Baby Yoga
it helps to connect to your body faster post delivery.
it improves blood circulation in the body.
helps with breathing right and therefore feel energized.
a great way to connect with other new mothers.
improves sleep, better eating habits, better time management as the mind is fairly calm and relaxed.
bring happiness as it is a great creative way to connect with the baby.
improves the strength of the pelvic floor muscles especially post delivery.
helps to fight postpartum depression, if any.
best of memory and focus.
The given yoga sequence for Mom and Baby Yoga can be done daily, or at least 4 times in a week. These simple seated, supine, and standing yoga poses are done keeping the baby's as well as the mother's comfort in mind. The practice is only meant to connect with the body and the breathing process and not to achieve flexibility and strength immediately. Hence, make sure the practice is slow, and at a pace to suit the body comfort and the baby's comfort. The chanting of OM at the beginning and also through the session is done to bring inner silence in the body and mind. The vibrations from this chanting will also help the baby to stay calm and happy.
Using blankets, yoga blocks, and cushions should be encouraged to make the practice easy and comfortable. Mothers should avoid overstretching of the abdominal muscles, pelvic floor muscles, and the lower back for a few months, since these muscles are still tender and weak.
Additional Information: Yoga teachers can also introduce Postnatal Yoga Sequence for the new mothers to be done without the baby.
Mom And Baby Yoga: Daily Yoga Sequence With The Baby: Yoga Poses, Cues, Steps, and Breathing instructions
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A. To continue, bring the hands in front of you (probably just above the BABY).
B. Inhale and raise the right hand up with the thumb pointing up and exhale to bring it back down in front of you.
C. Inhale and raise the left hand up with the thumb pointing up and exhale to bring it back down in front of you.
D. While the hands keep moving up and down gaze at it. Repeat this for about 12 times coordinating with the breathing process.
E. Raising them up and down (above your BABY) will also help to build coordination with the eyes for the BABY. The baby too will keep watching the movement of the hands as you raise them and slowly bring them down.
F. During this process, talking to the BABY is a great way to connect.