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Level 1
30 min

Post-Partum Practice

Pre/Post Natal | By Stephanie Snyder on Jun 17 2012
Congrats! You did it and you deserve a medal! This sequence is designed for your first practice after giving birth (at least 6-8 weeks post partum). I just had my second child and this is the practice that helped ease me back into the world. We very simply address the tight low back, stiff shoulders, cranky psoas and even sense of overwhelm that come with all the goodness of early motherhood.

Description

Congrats! You did it and you deserve a medal! This sequence is designed for your first practice after giving birth (at least 6-8 weeks post partum). I just had my second child and this is the practice that helped ease me back into the world. We very simply address the tight low back, stiff shoulders, cranky psoas and even sense of overwhelm that come with all the goodness of early motherhood.

Comments

  • Anona Taylor     Apr 25th, 2013
    Thank you Stephanie! I did your prenatal classes every day right up to the day before my baby girl was born 6.5 weeks ago and they kept me in excellent shape - both physically and mentally. I am sure my level of fitness helped me get through the birth - 24 hours without pain relief! I had no idea how long the recovery process would take but have been so looking forward to feeling well enough to get back into my yoga. Started yesterday with this class and it was amazing! Just challenging enough without being exhausting and also stretched out all of my sore spots from feeding and carrying my little angel around :) I absolutely love your classes and recommend them to all of my friends. Thank you for getting me through my pregnancy and for helping me ease back into the world post birth! Xx
    • stephanie snyder     Apr 30th, 2013
      Wow, CONGRATS Anona!!!! 24 hours and no drugs, you are amazing, I bow to you! Great job. So happy to hear that the prenatal classes were so helpful, that makes my day. Im also so happy to hear that this class has relieved some of your post natal discomfort. Sending love to you and your family.
  • Claire Despine     Apr 17th, 2013
    Goooood, I feel good... I should have started with this practice instead of more challenging ones (I don't know why, I did not see it) that were making me feel more overwhelmed. Yes, I am tired, I feel overwhelmed and emotional and this gentle practice is helping, thank you!
    • stephanie snyder     Apr 17th, 2013
      Hey Claire-
      Yes it is all of the above! Not easy, but great (mostly)- :)
      Hang in there, it gets easier and know that you are doing a GREAT job.
      Sending Love and Fortitude-
      Steph
  • Mary Mehl     Apr 11th, 2013
    Thank You Stephanie! I'm four months post partum and although I have moved on to more rigorous practices, this was so uplifting and supportive and encouraging. It was so nice to hear her mention breastfeeding more than once and to show much love and support to the new mamas. This was just awesome and I plan to do this one over and over as a light wake up practice.
    • stephanie snyder     Apr 17th, 2013
      Lovely, thanks Mary!
  • Kristin Baker     Dec 31st, 2012
    Stephanie your encouraging words and restorative techniques are so appreciated. I got frustrated with yoga during pregnancy and quit doing it for the most part but this really set the tone for me getting back to the mat and made me realize how much I miss it! Thank you!
    • stephanie snyder     Dec 31st, 2012
      Hey Kristin- Love to hear that you are back to yoga. Its good for us Moms and our families :) The practice takes care of us so that we can take care of our babies.
      XO-
      S
  • Sally Upton     Sep 10th, 2012
    well that was an interesting practice. My almost 3 year old 'helped' me do my yoga. That included crawling under, climbing over and a bit of pulling on arms and legs. Despite the additional 'help', I still really benefitted... namaste :)
    • stephanie snyder     Sep 10th, 2012
      HA! Ive had that same practice :) lots of love.
  • Laura Miller     Sep 4th, 2012
    Thank you for this wonderful video! It was my first proper exercise after being cleared by my OB for light exercise earlier today. I am very glad that this was the session I chose. After having a C section it was the right way to stretch things out. Namaste.
    • stephanie snyder     Oct 12th, 2012
      Namaste Laura and congrats! Enjoy these days so much!
  • Cheryl Parsons     Aug 26th, 2012
    Thank you Stephanie! As a first time mum to a 4.9kg girl, I didn't realise what the birth etc would take out of my body and how important it is to give yourself time to get back into things slowly. I am a yoga teacher myself, and it has taken a lot of acceptance of my body, that maybe things aren't as strong or open as they were before in my practice, but that slowly I will get back to form. Your words really hit the spot for me today xxx
    • stephanie snyder     Sep 10th, 2012
      Hey Cheryl- It all comes back with time, enjoy these moments :) Thanks for your comments, good for all of us.
  • lotus yoga     Aug 25th, 2012
    I love you Stephanie! There is so much compassion in your teaching, I always feel completely safe and supported. No matter what is going on in my life i can always come to you and get exactly what I need. Namaste!
    • stephanie snyder     Oct 12th, 2012
      Lotus Yoga, thank you for your comment, its a total pleasure and big treat to get to reach out in cyberspace and connect. Nama!
  • Lucy Leslie     Aug 15th, 2012
    My first practice since having twins: 30 mins ended up being 50 because of screen freezing - so frustrating!
    Otherwise, nice to be back on the mat. Thanks SS. x
    • stephanie snyder     Aug 15th, 2012
      Hey Lucy- Congrats! Wow, twins- good job. Im glad you were able to resolve streaming issues, I know how precious time is :) Lots of Love to you...
    • YogaGlo     Aug 15th, 2012
      Lucy - we just emailed you some tips to help with the streaming.
      • Lucy Leslie     Aug 15th, 2012
        Thank you very much Derik, I had a feeling there was probably something I could do to make it better but didn't know what.
        Have had a lovely day because of this practice all the same - thank you YogaGlo. xx
  • Sally Upton     Aug 4th, 2012
    First time back on the mat since mid pregnancy and after a very hard birth and many additional health issues in the past 6 weeks this class has just given me wings again. Thankyou Namaste.
    • stephanie snyder     Aug 4th, 2012
      Enjoy the wings- sending love and the knowing mama nod :)
  • Claire Claire     Jul 3rd, 2012
    First time back on the mat at 10 weeks postpartum and this was just perfect. Thank you as always Stephanie - you have such great insight for what a momma's body needs :)
  • Tom Tom     Jun 29th, 2012
    I'm 10 weeks postpartum and this was my first class since giving birth. It was perfect. I'd love to have you post more postpartum classes!
    • stephanie snyder     Jun 29th, 2012
      more coming, thanks TomTom!
  • Ulrika Sundin     Jun 25th, 2012
    Great class as always Stephanie. :) I would love if you would give your view on how best to help close the gap between the abdominal muscles (diastasis recti) that most women get after pregnancy. I know crunch-like exercises should be left out until the gap is no bigger than the width of two fingers but it would be interesting to see what your suggestions would be. I'd also like to encourage all breastfeeding moms out there to try breastfeeding lying down on your side with your baby next to you. It can be a bit tricky the first few weeks if the baby is on the smaller side but as the baby grows I find it works better and better and it is so restful compared with sitting up holding the baby. My children have both seemed to prefer doing it this way too. :)
    • stephanie snyder     Jun 29th, 2012
      Hi Ulrika- always good hearing from you. safest abs for diastasis would be plank variations that work more on stabilization. You are right crunches are not rec. And YES to side lying breast feeding, SO good. My first wasn't into it but my second is and its a great break for the shoulders and upper back.
  • Jessie Laflamme     Jun 18th, 2012
    Great class Stephanie! Thank you :) This is exactly what I needed today after a long night with my fussy babe :)
    • stephanie snyder     Jun 29th, 2012
      bless the fussy babe and bless you! It gets easier :)
  • Lorie Walther     Jun 18th, 2012
    Are you going to do any classes as Mommy and baby? I would really love that and think it would be great. Really hard to find.
    • stephanie snyder     Jun 18th, 2012
      Hey Lorie-You can try this practice with your baby next to you on a play mat. You can also have your baby under your face when on all fours for about the first 7 minutes. Will keep in mind your request too!
      • Kristin Baker     Dec 31st, 2012
        I think a momma and baby class would be awesome!