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Practicando yoga con bebés

How does Postnatal Yoga benefit you?

During pregnancy and childbirth, the pelvic floor muscles have become weakened and loose. These muscles are crucial for supporting the pelvic organs and ensuring continence.

The parts of your body that have been most compromised are the pelvic and abdominal areas. Our initial focus will be on exercises to enhance the strength of the pelvic floor and abdomen.

In general, especially after having an epidural, you may notice some discomfort in your back, particularly in the lower lumbar region. When you engage your abdominal muscles, you are also indirectly strengthening your lower back. This is crucial as you will be carrying your baby in the future, requiring a healthy and robust back.

It will also be crucial to stretch and strengthen your spine and arms as you will be holding your baby for extended periods, particularly during breastfeeding.

Each week, we will introduce new exercises gradually. This will help strengthen your body and enable you to incorporate more challenging exercises, along with increasing the repetitions.

The exercises aim to aid in your recovery, helping you stay strong and relaxed to counteract the fatigue and lack of energy often experienced in early motherhood.

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La madre y el bebé

When to start?

In the initial weeks after giving birth, ample rest is crucial, with your main focus being on nurturing and bonding with your newborn. While exercising might not be a priority due to lack of time or energy, dedicating a few minutes to regain your shape can have positive effects on your physical, emotional, and mental well-being.

It's essential to remember that your body has been through significant changes during pregnancy and childbirth, requiring time to recover. When you feel ready, start slowly, avoiding excessive strain, tuning in to your body's signals, and moving at your own pace.

It is recommended to begin practicing breathing and pelvic floor exercises the day after childbirth. A beneficial exercise for restoring pelvic floor muscle strength, tone, and elasticity is Kegels.

Once you feel more motivated and enthusiastic, you can consider joining postnatal yoga classes starting from week 8. These classes allow you to bring your baby along while focusing on strengthening different areas of your body.

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Hacer ejercicio con el bebé

As for the baby...

Your baby is welcome to classes at all times, as long as you feel comfortable.


The exercises primarily focus on the mother, but we strive to include the baby as much as we can. Simply being in a peaceful and calm environment brings joy to the baby. Therefore, it's crucial for the mother to feel at ease and relaxed to pass on these positive vibes to her baby.

When the baby cries, your top priority is to address their needs. Once they are taken care of, you can confidently resume your exercises.

All of this helps to enhance the connection between the two.

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