Frequently Asked Questions
In many places around the world you will be offered a 6 week postpartum check from your doctor. For me, and for many other women I have spoken to, this check consisted of a few questions about how I felt I was going, and did not involve a pelvic floor or core examination. I was then told I was “cleared” to return to exercise, with no specification on what type of exercise was safe.
If you are able to, I always recommend seeing a women’s health physiotherapist during your pregnancy and postpartum. Even if you haven’t had specific symptoms of pelvic floor dysfunction or core concerns, these amazing experts can provide you with so much information on your specific situation. They can help guide you so you can avoid creating any issues when you return to exercise but also so you can confidently get back into movement you love without holding back unnecessarily out of fear.
If you are unable to see a physio, then I would still recommend taking it pretty slow in the first 6-12 weeks postpartum. This is where my early postpartum movement classes are perfect. After that initial few months, it is still so important to ease back into your training and really be mindful of how your body is responding to the exercise you are doing.
Q: What is the difference between regular yoga and pregnancy/postpartum yoga?
Pregnancy/postpartum yoga focuses specifically on preparing the mind and body for the demands of pregnancy and birth, and sets you up well for postpartum recovery. This is done through learning breathwork techniques, optimal movements to support core and pelvic floor function, to target common pregnancy/postpartum aches and pains, and mindfulness strategies to give you a range of tools to cope with the changes and challenges that come with pregnancy, birth and motherhood.
In our pregnancy/postpartum yoga classes you will be provided with a range of variations that are suitable for your stage of pregnancy or postpartum. In a regular yoga class, your teacher may not be familiar with recommended poses and techniques suitable for you, so you can be left wondering if what you are doing is okay for your body right now.
Q: Is it safe to start a yoga/movement practice during pregnancy?
All the classes on the Grounded Movement Studio are safe as they are specifically designed for either pregnancy or postpartum. The classes give a range of options and variations for each movement so that you can follow along regardless of your ability level and stage of pregnancy or postpartum.
Even if you have never done yoga before, these classes are all safe for pregnancy and postpartum, assuming you have not had medical advice to avoid exercise.
If you are pregnant and experience any of the following please cease exercising and see your doctor or midwife:
- Persistent dizziness/lightheadedness during your practice
- Sudden swelling in limbs/face
- Abdominal pain or severe pain anywhere in the body
- Vaginal spotting or bleeding
If you have been diagnosed with a pregnancy related health condition or your care provider has previously advised against exercise during your pregnancy then it is safest to seek further medical advice prior to trying any of the classes here at the Grounded Movement Studio.
Q: How soon after birth can I do yoga/movement classes ?
Within the first 6-12 weeks I would advise to stick to the Early Postpartum Movement classes. When you feel ready within your body you can begin the regular postnatal yoga or strength classes. If you are able, an appointment with a women’s health physiotherapist is ideal to rule out any specific concerns before returning to exercise.
Q: Do your classes help with weight loss?
Yoga and strength training can be fantastic tools to help you lose weight if that is your goal. However, I encourage all my students to focus on a wholistic approach to the body. How do you enjoy moving your body? Can you find a movement practice that makes you feel energised and joyful rather than just “getting it done” for aesthetic goals. Reflecting on aspects such as food choices, sleep (this one is tricky with a newborn I know!), work/life balance, mediation practices, rest/recovery are all so important. This approach will not only be a more sustainable way to incorporate movement into your life, but you may just find that as a side effect you end up in a body that feels good to you.
Q: What poses to avoid during pregnancy ?
There is minimal evidence on the safety of specific yoga poses in pregnancy. Many yoga teachers and popular yoga websites will recommend to avoid poses where you are lying on your back, twisting, abdominal/core exercises, balancing, forward folding or have your head lower than your heart such as downward dog. There is little to no evidence supporting these claims in the current literature (please see a list of resources below).
During your third trimester, when lying in the supine position (on your back), the increased weight of your baby can place pressure on a major blood vessel (the inferior vena cava) which is responsible for returning blood from your lower extremities to your heart. Lying on your back for extended periods of time can cause this to happen. As a precaution, all our pregnancy classes have minimal postures in the supine position, or if we do lie on our backs it is only for very brief periods.
References
Polis, R. L., Gussman, D., & Kuo, Y. H. (2015). Yoga in pregnancy: an examination of maternal and fetal responses to 26 yoga postures. Obstetrics & Gynecology, 126(6), 1237-1241.
Babbar, S., & Shyken, J. (2016). Yoga in pregnancy. Clinical obstetrics and gynecology, 59(3), 600-612.