- Mums, Postpartum, Postnatal, New Mum
The YogiMama Birth-to-Fitness Program has been created to support, inform and guide a woman through postpartum.
The YogiMama Course addresses a woman’s needs beyond the physical but also offers practices that address the mental and emotional levels of her being.
Self-Care and safety are emphasized throughout and it is important that each woman works at her own individual pace.
It is designed to be suitable for use from week 1 postpartum* and the program carefully and gradually progresses up to 9 months postpartum.
The Course is organised into 3 main parts
Each Part (i.e. HEAL, REBUILD REVITALISE) is structured to take roughly 3 months each Part is further organised into phases. The course provides suggested timeframes and durations for each phase but it’s important to allow for leeway in this. There are no ‘should’ and taking your own pace is emphasised throughout.
YogiMama program is also multi-disciplinary in it’s approach and introduces elements of strength conditioning and Pilates in addition to Yoga.
Every Phase within each Part of the course includes instruction and resources for the following Practices:
*Of course, every woman’s postnatal journey is unique and some may not feel ready to engage in and start so immediately or she may encounter this Program at a later stage postpartum, which is totally fine. This has been accounted for and so ultimately a woman can commence and benefit from the program at any point a she feels interested and willing, whether she is 5 days postpartum or 5 years! When undertaking the course, you should take your time and move through the phases, repeat when necessary and then progress to the next phase ONLY when you feels ready. You can embark on this course at any point but should always start from the 1st phase irrespective of how long it’s been since birth.
Part One: HEAL – Phase 1 (weeks 1 - 3 Postpartum)
HEAL comprises the 4th Trimester and so considers the first 3 months postpartum. Because this is such a tender and sensitive time HEAL is organised into 3 different phases. PART 1: HEAL: PHASE 1 In these very early days, it is predominantly the time for rest and recovery. The aim of Heal Phase 1 is to bring awareness into the body. Now it is sufficient to just find and explore the pelvic floor muscles as well as the deep core muscles. Gentle yet effective techniques are introduced and form the vital foundations for healing and recover. Diaphragmatic breathing is key and help create gentle activations of the pelvic floor. Gentle yoga of ‘pawanmuktasana’ which is a traditional bihar school of yoga of simply bringing free flow of energy into the joints. Light simple stretches and long relaxations are featured in order to soothe the nervous system and allow recovery and healing.
Part One: HEAL – Phase 2 (weeks 4 -6 Postpartum)
The aim of HEAL: Phase 2 is to build a more conscious identification with, and activation of, the pelvic floor and TVA through the Pilates method of breathing. Here we bring awareness to the state of the abdominals to identify any diastasis. Restore stability in the core and find some strength in the glutes to help stabilise the pelvis. Continue with the pursuit of proper diaphragmatic breathing and deep restoration and reconfiguring the pelvis through resting supine position.
Part One: HEAL – Phase 3 (weeks 7 -12 Postpartum)
In Phase 3 of HEAL, as we reach towards the end of the 4th Trimester, we gather more confidence in strength of the deep core muscles and the core stabilisers so now the abdominal separation should be closing up nicely and (hopefully!) the pelvic floor is feeling good. In this phase we introduce more flow and fluidity to movement and work towards simple foundational yoga poses to release minor aches and tensions from the new demands of motherhood. Self-care suggestion includes booking in a visit to a trusted Physiotherapist or Osteopath.
Part Two: REBUILD – Phase 1 (4th Month Postpartum)
In order to embark on Part 2: REBUILD you should have completed Part 1 HEAL and be feeling a sense of steadiness and confidence within your healing process. Part 1: HEAL built the robust foundations of core stability and good postural alignment. There should be no serious diastasis recti presenting. You should be implementing positive and mindful movement habits and good postural awareness during daily life and feel ready to up the challenge for your fitness. Part 2: REBUILD: Phase 1 Now in REBUILD: Phase 1 we can introduce some challenge with some dynamic and bilateral movements through lunges, warrior 3’s and sun salutations.
Part Two: REBUILD- Phase 2 (5th Month Postpartum)
In REBUILD Phase 2 You should be commencing feeling good in your body and your energy levels should be up. Here you build upon basic Pilates in order to maintain core strength. Your Baby is starting to be more interested in it’s environment so now is a great time to introduce mum’s n baby yoga and baby massage. You may still be breastfeeding and so prolactin and relaxin levels continue to act upon your body and keep your joints and ligaments soft. Therefore stretching is still not yet really a priority now but any kind of tension release through gentle easy poses may be therapeutic. In REBUILD Phase 2 you’re still work on breathing, postural awareness and deep relaxation.
Part Three: REVITALISE (6-9 Months Postpartum)
Revitalise is the final Part of the Yogimama Program. REVITALISE continues to challenge your strength with dynamic activations and re-introducing some general but safe and appropriate yoga. From a solid foundation, now you’re ready to boost your energy levels and introduce more diverse movement patterns and aspects of cardio with an effective combination of cross training of Hiit , Yoga and Pilates. There is only 1 Phase in REVITALISE because by the end of it, if you followed the entire MAMAYOGI program and have no ongoing health issues, you should be feeling ready to spread your wings and fly, and join general- level public yoga and fitness classes.