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Tracey Maclay

Early childhood teacher, yoga teacher for children and adults, therapeutic massage therapist

Bachelor of Education (Preservice Early Childhood), Bachelor of Early Childhood. Assoc. Diploma of Social Science (Child Studies), Cert. 1V in Training and Assessment TAE40110, Angel Yoga for Kids Level 1 Teacher Training, Kids Yoga Certificate (Early Childhood, Primary & Teens) Being Yoga, Certificate of Level 1 Yoga Teacher, Currently studying Cert. 1V Massage

WELLBEING

New Baby? Here's How to Keep Up With Your Yoga Practice

By Tracey Maclay

Posted  May 22 2017 | 0 Shares

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Yoga is usually one of the first activities that gets neglected with the arrival of a new baby. With one small, simple adjustment, however, you can continue with your practice and keep yourself sane, healthy, and resilient when you need it most.

It’s not just that your free time has been drastically cut — trying to achieve perfect poses can get super frustrating especially when you’re distracted. However, it can be done if we learn to let go in the true spirit of yoga philosophy and practice without judgement of ourselves or the situation.

Surrender to whatever happens, and your practice can continue and give you new insights into yourself. Focus on your true role at this time of being a mother and let go of striving for the perfect asana or posture at this point in your life.

In yoga, ‘Ishvarapranidhana’ is about accepting a situation that is beyond your control, and then acting in an appropriate manner. Your child is a gift, not an inconvenience. Be of service at this point to your child and also try to nourish your body and mind so you can nourish and care for your baby.

Read: When should you move your child from cot to bed?

Here are some asanas to try with baby:

Back lying pose: Draw your knees into your chest with baby lying on your shins. Roll the baby back and forth as you roll your body forward and back along the spine.  Works on your pelvic floor as well as releasing your lower back.  For an extension- mums can extend legs above the ground several inches while holding baby’s hands.

Crunches, holding baby on your thighs or tummies, knees bent. Feet can also be laced against a wall.

Bridge pose with baby held on your tummy.

Wide leg circles: Lying on your back with one leg raised straight, draw big circles with the leg whilst minimizing movement in the pelvis at all times.

Warrior poses and forward folds can be done with baby on the floor.

Tree pose can be done with baby in arms against a wall.

Half squats with baby in arms.

Seated poses like Bound Angle pose can be done with baby or toddler on your lap and singing a rhyme.

Full Boat pose can also be done with baby lying on your belly.  I remember getting my toddlers out of the bath and rocking them back and forth on my belly on the bed and this worked my abdominals whilst the child loved the cuddle and rocking back and forth in their snuggly towel.

Read: The vaccination debate

Don’t forget your meditation practice when baby or toddler is sleeping. 2-5 minutes at a time is fine. 

Remember ‘Ahimsa’ or the philosophy of non-violence, and be gentle and kind to yourself during this time, no pressure or stress. All will come back to you in good time. Happy mum, happy bub!

(References: www.yogajournal.com/lifestyle/oh-baby-yoga-for-the-two-of-you, Shanti Gowan, The Children’s Book of Shanti Yoga).

Tracey holds educator/parent workshops on yoga for kids in Brisbane, Australia.  Currently teaching for Wynnum Family Day Care for under 6yrs yoga and privately. Co-author of The Book of Inspiration for Women by Women.

Reviewed by Tracey Maclay 22 May 2017 references
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This document has been developed and peer reviewed by a KIDS HEALTH Advisory Board Representative and is based on expert opinion and the available published literature at the time of review. Information contained in this document is not intended to replace medical advice and any questions regarding a medical diagnosis or treatment should be directed to a medical practitioner.

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New Baby? Here’s How to Keep Up With Your Yoga Practice

WELLBEING

By Tracey Maclay

Yoga is usually one of the first activities that gets neglected with the arrival of a new baby. With one small, simple adjustment, however, you can continue with your practice and keep yourself sane, healthy, and resilient when you need it most.

It’s not just that your free time has been drastically cut — trying to achieve perfect poses can get super frustrating especially when you’re distracted. However, it can be done if we learn to let go in the true spirit of yoga philosophy and practice without judgement of ourselves or the situation.

Surrender to whatever happens, and your practice can continue and give you new insights into yourself. Focus on your true role at this time of being a mother and let go of striving for the perfect asana or posture at this point in your life.

In yoga, ‘Ishvarapranidhana’ is about accepting a situation that is beyond your control, and then acting in an appropriate manner. Your child is a gift, not an inconvenience. Be of service at this point to your child and also try to nourish your body and mind so you can nourish and care for your baby.

Read: When should you move your child from cot to bed?

Here are some asanas to try with baby:

Back lying pose: Draw your knees into your chest with baby lying on your shins. Roll the baby back and forth as you roll your body forward and back along the spine.  Works on your pelvic floor as well as releasing your lower back.  For an extension- mums can extend legs above the ground several inches while holding baby’s hands.

Crunches, holding baby on your thighs or tummies, knees bent. Feet can also be laced against a wall.

Bridge pose with baby held on your tummy.

Wide leg circles: Lying on your back with one leg raised straight, draw big circles with the leg whilst minimizing movement in the pelvis at all times.

Warrior poses and forward folds can be done with baby on the floor.

Tree pose can be done with baby in arms against a wall.

Half squats with baby in arms.

Seated poses like Bound Angle pose can be done with baby or toddler on your lap and singing a rhyme.

Full Boat pose can also be done with baby lying on your belly.  I remember getting my toddlers out of the bath and rocking them back and forth on my belly on the bed and this worked my abdominals whilst the child loved the cuddle and rocking back and forth in their snuggly towel.

Read: The vaccination debate

Don’t forget your meditation practice when baby or toddler is sleeping. 2-5 minutes at a time is fine. 

Remember ‘Ahimsa’ or the philosophy of non-violence, and be gentle and kind to yourself during this time, no pressure or stress. All will come back to you in good time. Happy mum, happy bub!

(References: www.yogajournal.com/lifestyle/oh-baby-yoga-for-the-two-of-you, Shanti Gowan, The Children’s Book of Shanti Yoga).

Tracey holds educator/parent workshops on yoga for kids in Brisbane, Australia.  Currently teaching for Wynnum Family Day Care for under 6yrs yoga and privately. Co-author of The Book of Inspiration for Women by Women.

Reviewed by Lisa Kelly 22 May 2017
references
  • current version

  • PEER REVIEWER

  • Doc id

  • next review

This document has been developed and peer reviewed by a KIDS HEALTH Advisory Board Representative and is based on expert opinion and the available published literature at the time of review. Information contained in this document is not intended to replace medical advice and any questions regarding a medical diagnosis or treatment should be directed to a medical practitioner.

make a comment

0 comments

more articles by Tracey Maclay

view more

latest articles

view more

MEET THE EXPERTS

view more