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).

• Your breathing affects your abdominal work so proper breathing exercises will have a crucial role in your proper recovery. During my postnatal classes, this is the first thing I teach so that you can reconnect with your tummy muscles.
• Exercises? Yes, but bear in mind effects of Relaxin stays in your body for 5 months after you had your baby and joints are still very fragile (50% of postnatal women experience back pain) and HIGH IMPACT EXERCISES put TREMENDOUS STRESS ON THE PELVIC FLOOR AND ABDOMINAL ORGANS.
• Diastasis? This is the separation of the rectus abdominis muscles (known as the 6 pack). 65 % of pregnant women experience Diastasis Recti and the causes vary but here are some reasons that could cause it; weight gain, genetics, birthing process (2nd stage labour supine delivery), c-section, multiple pregnancies, PSD (pubic symphysis displacement) to name a few. If you think you have diastasis it is vital that you check with your women’s health Physio and that your exercise plan takes this into account. All pilates exercises at my postnatal classes are suitable for clients with diastasis and modifications are provided depending on the individual mum.
• Stay FIT. Surely we all want the same, to feel good and to come back to functional bodies (not the perfect body) but a body that truly FUNCTIONS for us. We want to be able to carry our daily chores without pain or strain; lifting our children, carrying the new baby, walking, driving, kneeling and staying seated for a whole movie (without a trip to the toilet).

Just a few suggestions for HOME-CARE

1. KEGEL - start your pelvic floor exercises as soon as you can
2. WALKING the baby in the pram (go out and get fresh air!)
3. SUPPORT breasts with a good bra during exercises
4. PULL IN transverse muscles (those that are like a corset wrapping your spine) while going about a normal day’s activities
5. HYDRATE properly (especially if breastfeeding the baby) before exercising
6. NETWORK with other mums (you would be surprised how many worries and blesses we share)

I understand as a new mum you want a safe space where you can slowly come back to exercise with no rush and probably without having to leave your young baby or paying for a babysitter. I ran Postnatal Pilates classes where you can BRING YOUR BABY with you. The little ones also participate in some of the exercises. Therefore, if you feel this is something that might suit you or you know of somebody who could benefit from it please do not hesitate to get in touch.  Email info@yogalusk.ie or call me on 087-636 5114
www.yogalusk.ie 

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:

• Slowing your heart rate
• Lowering blood pressure
• Slowing your breathing rate
• Increasing blood flow to major muscles
• Reducing muscle tension and chronic pain
• Improving concentration
• Reducing anger and frustration
• Boosting confidence to handle problems

A word about benefits of relaxation

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

• Hypnosis
• Massage
• Meditation
• Tai chi
• Yoga
• Restorative Yoga

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 info@yogalusk.ie