MUMS AND BUBS YOGA
yoga as self care
Pregnancy and Motherhood is such a sacred time in a woman’s life and is an important time to really focus on self care. Yoga and meditation can be such a beautiful way to support yourself and also your little one at as you move through these new phases together. If you’re new to yoga- then yay- there is so much to discover about yourself through this work! If you have already been practicing for a while, it’s important to manage your expectations, letting go of what you think practice ‘should’ look like during pregnancy and post birth with Bub, and allowing a new way experience of yoga to unfold in this time.
At the Light Collective we support so many women through our yoga practices, both pre and post natal, through our Online Yoga Studio and Women’s Tantra Courses. Here are some of the things we have learnt from teaching Mums and bubs!
Yoga for Mums to Be
Setting aside some time for self care and to nurture yourself is a beautiful way to connect to yourself and your little Bub growing inside you! For pregnant yogis, your practice will be different to how to used to be and finding acceptance in this is powerful. Perhaps:
- your energy levels have shifted,
- or your body doesn’t want to move in the same way. Letting go of expectations, pushing and over-exerting is important.
Being able to soften into an evolving way of being in your body is a beautiful part of the feminine that is ever-changing and transforming.
Some women can power through a vinyasa, others need rest and meditation. Respect and love your body, no comparisons!
A few tips to support your asana practice during pregnancy
Forward Folds: When you fold forward, give your belly space, make sure the legs are wide.
Twists: Avoid closed twists, instead adjust and do an open twist.
Vinyasa Flows: Generally, avoid the chaturanga into vinyasa, instead you can do a series of cat cows.
For a more in-depth explanation on yoga practice during pregnancy head to our FREE Information Page Here.
You might find you feel drawn towards more gentle practices like breath work and meditation. These practices can also greatly benefit your nervous system and help prepare your mind as you move towards birth.
We recommend trying our Soothing and Calming Deep Breathe Practice via TLC Online Studio. Access your 5 day free trial now!
Yoga for New Mums
Post birth and the world of motherhood with a newborn is a huge transition in a woman’s life. From experiencing hormonal changes and sleepless nights to the bliss of being a new Mum it can be a bit of a whirlwind! Here are 3 things to remember.
1. Take the pressure off yourself and release from any guilt around your practice. Feeling guilty about the fact that you can’t practice or do enough helps no-one. This is a time when your priority is to take care of a tiny human who can do nothing for themselves. Prioritise self care and yoga when you can, fit it in when it works, ask for help so you can take care of YOU when you can and release from any guilt that you should be doing more!
2. Yoga is an incredible tool for healing the body post birth and giving yourself some time out when you need to recharge. Try Yin Yoga to nourish your body, breath work to create vitality when you are super tired, meditation to create some SPACE, just for you. We have found that many women who do our Sacred Woman course need to reclaim their bodies, they have felt like their bodies were at the service of everyone but themselves. Doing a yoga practice can create sovereignty and boundaries, so that you can fill your cup first, before you give to everyone else.
3. Feeling sleep deprived and exhausted? Revitalise with a 20-30 minute Yoga Nidra practice which gives the mind and body a deep rest equivalent to sleep! Meditation is also a great way to recharge the batteries when you are feeling stressed or overwhelmed.
Try our 20min Yoga Nidra for Sleep practice for a quick reset via TLC Online Studio.
Everyday may look a little different to the next and that is all part of the practice, do your best to find acceptance of where you are at right now on the journey.
Yoga Mum
Redefining your practice post baby is entirely up to you and what feels authentic to you in this next stage of your life.
How to support yourself through motherhood with practice
Grounding & sleep practices: Yoga can be really powerful in giving you the grounding and space you need to show up for yourself and your family. A short meditation or nidra can give you the space to come back to yourself when you feel overwhelmed and need some you time.
Create sacred space: see if you can create a little space or even a corner of your home that is just for you and your practice. A place that feels luxurious that you can step away for 5 minutes and reconnect to yourself. Let your children know, and if you are partnered let them know. It’s good for everyone to see Mum taking care of herself.
Connect with your feminine energy: It’s easy to be come the nurturer to everyone else and lose yourself & desire when you are new mum. Many women can feel disconnected from their body post birth and lose interest in sex, their partner and intimacy. Reconnecting with your divine feminine energy through practice can help you to regain this spark and connection to your body.
The Sacred Woman is our online course connecting women to sacred tantric and divine feminine practice. This course has been super powerful for many mothers in rekindling their desire and healing their relationship with their own feminine energy and also their womb space post birth.
Yoga Bubs
Introducing your children to yoga and mindfulness can be a really powerful thing for children, remembering that your energy has the power to affect them on a subtle, vibrational level.
SOME HOT TIPS FROM TLC MUMS:
Try meditating in the room when your child is settling to go to sleep. Children of all ages love having the presence of their parents around to help them sleep. Even as they get older, this helps to settle their energy as you drop into a meditative state.
Normalise taking time for yourself and let them see that example, knowing the boundaries of your time and acknowledging that you too have needs.
When your children are especially little it can be a beautiful practice to have a mantra playing or chant it to them yourself to help soothe them to sleep We have free mantras on our Chanting Page.
MUMS AND BUB'S YOGA ONLINE
We have a whole series of ‘Kid’s Yoga’ on the TLC Online Yoga Studio that you can practice together with your little one! From breathwork and meditation to fun flows, we created this series to be enjoyable for both parents and kids. Try our Free class on Youtube.
try this FUN CRAFT & meditation game!
Our friends at See Make Play collaborated with us to create this fun activity to do with our Free Online Kids Yoga & Meditation Class.
Create your own Meditation Galaxy Jar with See Make Play
You will need:
A plastic or glass jar with a lid, water, glitter, food dye
1. Place a few tablespoons of glitter into your jar.
2. Fill up your jar with water.
3. Add food dye.
4. Tightly replace the lid on your Meditation Galaxy Jar.
5. Shake and then watch the glitter settle at the bottom of your jar.
Imagine these magical specks of glitter are your thoughts and they are slowing down and having a rest.
Mum and Daughter Yoga
Why is this time so special?
Women are often drawn to yoga and spirituality and there is something very sacred about women connecting in this way. A special way to connect with your daughter (if you have one) is to share sacred space together, however this looks to you. This passing of wisdom, listening and being heard is so important for women and can be especially powerful in these formative years.
How can you do it?
Create your own practice at home using TLC Online Studio, make it special by creating your own shrines and rituals where you have the space to share in a sacred and heart centred way which women have done for thousands of years. If your daughter is older, you might even like to practice our Full & New Moon Livestream practices together and make a special evening of it. We have had clients come together for this kind of practice and it is to beautiful to witness the connection!
interested in doing more?
At the Light Collective we offer a range of ways you can connect to your body and practice
