Did you recently have a baby? If so, you might have heard of the term ‘postnatal’. Also, you probably are overwhelmed by the multiple tasks to carry on and whether this is your first baby or not, you might be feeling extremely tired. Nevertheless, you would love to have some time for yourself and ‘get your body back’.
Here are some facts to remember;
During the last 9 months, your body was busy ‘creating a new human being’ which we can all agree is a tremendous job. Therefore, your body will need at least between 9-12 months to come back to its pre-pregnancy state. Your pelvic floor and abdominal muscles were supporting the weight of the baby, placenta and fluids; if you are going to go back to exercises you surely don’t want to put more pressure on it. So, there is always a way to start and this is by stabilising first and then start gradually strengthening your ‘core’ muscles (which YES, include your pelvic floor muscles).
I’m a Yoga & Pilates teacher with a genuine interest in women’s general wellbeing and I'm also hold two Pregnancy certifications in Yoga (YTI) & Pilates (BASI). During my pregnancies and after becoming a mother I experienced (like all of us) body and mind changes and although I was willing to keep my Yoga and Pilates practices there were very little classes that I would consider suitable and enjoyable. I wanted a knowledgable instructor (if possible a woman, and if possible someone who had gone through the experience of being a mum). Someone who could relate to what I was going through; it was also desirable to have the right props and elements (maybe I was being too fussy but I didn't fancy to carry my ball, mat, etc). After having my sweet bundle I still wanted to exercise but I was concern but the health of my core and pelvic muscles and (of course) my baby was now an appendix of me so I needed to be able to bring him with me and involve him in the game. It turned out I had to travel 45 mins to find something that suits me rather than being able to join a class nearby. Thankfully there are more options around now but that is why I decided I'd invest time and money in setting up a Postnatal Pilates class where mums and babies can feel safe and understood. I also wanted to be able to help even more from a holistic and clinical point of view those women coming to classes and I have completed the Pelvic Floor core and foundations with prestigious Physiotherapist Michelle Lyons and pre-postnatal SAFE exercise is a priority for me. Most of my courses will also include a talk by a local Women's Health Physio. Last but not least as I’m a Certified Infant Massage instructor I’m used to teaching baby classes and the class follows their own flow and needs. I usually add some Baby Yoga Movements to the Postnatal classes so my job is never boring! This is my 6th year teaching mums to be and mums and babies classes in Lusk, Rush and Skerries and I absolutely and truly (if you know me you know…) LOVE my job….and yes, the blessing of my life…I’m the mum of two gorgeous boys (4,5) who makes me see the world upside down and inspire me every single day.
To know more about the class please visit www.yogalusk.ie, email firstname.lastname@example.org or text Raquel on 087-636 5114
The benefits of relaxation are more than simply a refreshed mind and rejuvenated spirit. Did you know that there are significant health benefits associated with relaxation?; Reducing stress, reducing or eliminating insomnia can decrease your chances of developing certain health conditions, such as heart disease and cancer. Practicing relaxation techniques can reduce stress symptoms by:
Mind and Body ConnectionEven though most people aren't aware stress and tension have such a harmful effect on their health, the connection has been studied for more than a quarter-century. First described by Dr. Herbert Benson of Harvard, the mind/body connection is one that you can't afford to ignore any longer.
The Opposite World The Adrenaline Rush As described by Dr. Benson, relaxation provides us with a bodily response that's the exact opposite of an adrenaline rush. When we're in the midst of an adrenaline rush, the heart rate accelerates, you can feel your blood pumping faster, and you’ll breathe more quickly than usual.
Relaxation, mandatory for good healthThe benefits of relaxation are more important than you think! Relaxation techniques are no longer just for relieving stress - now, they're more important than ever for maintaining regular health. The benefits of relaxation which are naturally opposite to the adrenaline rush, include a restful heart rate, slower breathing, a drop in blood pressure,
The 10-Minute SolutionYou can generate these responses by simply taking the time to clear your mind of distraction. If you can set aside 10 minutes a day to practice relaxation techniques, you'll reap the numerous health benefits of relaxation. Find yourself a quiet room or space away from distraction, if needed use earplugs to block sound and a or eye pillow to block light.
Lie on your back or rest easy in a reclined chair; breathe deeply through your nose hold it for a few seconds before breathing out through your mouth, repeat this breathing process several times. Clear your mind and let the darkness allow your body to produce the chemical, melatonin, which places your body into a restful state, let yourself drift away.
Some common relaxation techniques inclue
Why Restorative Yoga? Restorative Yoga is based in traditionally yoga postures that were in time modified and adapted by B. K. S. lyengar at the Ramamani lyengar Memorial Yoga Institute in Pune, India.
Unlike other Yoga types where the focus is in movement, restorative exercises encourage stillness. Through breathing and the support of the props the muscles begging to open and relax and the mind follows it.
Restorative Yoga focuses on relaxing the body in restful postures. Note that 'rest' is different than sleep. Rest provides the body an opportunity to renew and heal. Countless studies have proven the physical and emotional benefits of this.
At Yoga Pilates Lusk, we run Restorative Yoga Workshops at Springtime and Autumn.
The aim of the practice is to provide you with basic tools that when practiced regularly could help you to heal the effects of chronic stress. During these 2 hours we will be using different props such us bolsters, cushions, belts and blankets that will support our bodies and allow deeper opening and relaxation. You can find out more about coming dates for the Restorative Yoga workshop by emailing email@example.com