Yoga has been our favorite and primary form of exercise for the last few years and we loved that it was something we could continue during pregnancy. But getting back into the swing of things after labor was new for both of us and we picked up a few tips and tricks along the way. Here is our guide for returning to yoga post-baby!
Get The Green Light From Your Doctor
Your body just went through a huge marathon of a medical, physical, and emotional experience. You’re going to want to listen to your body now more than ever, but more than that you should be listening to your doctor. They’re going to know the small but important changes to look for in your body to know that you’re ready to resume a regular workout routine.
At your ~6 week checkup, your doctor will hopefully give you the green light to begin to practice again and let you know if there are any special considerations you should make. For example, if you’ve had diastasis recti (ab separation) during your pregnancy, you may need to modify during core workouts.
Take it at Your Own Pace
This is true of any yoga class but it’s especially important to listen to your body postpartum. You have likely just taken at least 6 weeks off so your body is getting back into the swing just from the time off, let alone the recovery from giving birth.
If you’d been going to yoga during pregnancy, some of the same modifications might still feel really good postpartum. Or you might enjoy finally getting to twist again and lay on your belly for spine strengthening. Every woman is different as is every pregnancy so you have to do what feels good.
Be sure to let your teacher know that it’s your first class back so that they can be conscious when giving adjustments.
What to Wear
You might be in a strange place in between maternity clothes and your old wardrobe. Be sure to wear something you feel comfortable in.
You may want to wait until your pregnancy is over to buy new workout gear cause you won’t know how your body has changed and what will fit and feel good. Generally, a size up for tops and sports bras is a good rule of thumb. Remember that your leggings may have stretched out if you wore them during pregnancy so as you return to your old size, you may need to invest in a few new pairs.
We love the Lululemon align leggings because they stretch well for pregnancy and keep their shape as your body returns to post-pregnancy size.
Breastfeeding Mamas
Pay extra attention to your water intake and be sure to drink more than you used to during yoga. Bring a big water bottle and drink the whole thing while in class and then re-fill for the way home.
We love hot yoga and hated having to give it a break during pregnancy. If you are also a hot yoga fan, you probably can’t wait to get back. In addition to everything above, also keep in mind that the hot humid room creates an atmosphere similar to breastfeeding so you might leak a bit more or be engorged after class. You can wear breast pads during class and be sure you have a little extra room in your sports bra. Lastly, be ready to pump or feed as soon as you are home and showered to relieve pressure and know that it gets easier the more you go!
Any other postpartum yogis in our readership? How was your first class back? How was your tenth class back?? Let us know in the comments!
P.S – This post is part of our ‘30 Blog Posts We Want to Write in 2020‘ list. Be sure to check out the post for the rest!