Postnatal
Yoga Workout
with Amy Griffith
Make time for
yourself as you
navigate this new world
of postpartum life.
Postnatal
Yoga Workout
with Amy Griffith
Make time for
yourself as you
navigate this new world
of postpartum life.
The Postnatal YOGA Workout DVD offers two half hour yoga segments plus three ten-minute segments: Mom & Baby Upper Body, Mom & Baby Lower Body, and Ab Master Class. This variety helps you fit whatever movement you can into your day. Life with a newborn (and other children) is busy! With patience and love, we’ll carve out some mommy time together. Commit to moving your body and you’ll be a happier, healthier mama.
Begin: The 30-minute “Begin” segment is the first workout you’ll do after baby. It moves slowly and mindfully, allowing your muscles to reawaken after the demands of pregnancy and birth. We will move through a gentle warm-up, a slightly energizing standing series and safely guided abdominal exercises. Finally, you’ll savor a few stretches before slipping into relaxation. If you’re looking for a safe and gentle approach to movement after baby is born, this is it! (I recommend repeating the “Begin” section for a few weeks until you start to feel your strength returning.)
Build: The 30-minute “Build” segment gets your body moving even more. With the foundation of “Begin” established, you’re ready to challenge your muscles and raise your heart rate. (Yes, you can get your heart rate up in yoga!) The "Build" section balances energetic exercises to work your entire body with focused breathing to calm your mind. This challenging workout will lovingly support you throughout postpartum life.
“Amy's postnatal yoga workout allows you to embrace your current fitness level as you begin working out postpartum. She offers variations for each of the poses which allows you to make an exercise easier or more challenging depending on how you are feeling that day (or how much sleep you had the night before). Having had 3 babies in the past 5 years, and struggling with abdominal separation, I also appreciate the ab master class because it allows me to safely work on my core. I thoroughly enjoyed this workout and will definitely be including it in my exercise rotation.”
– Jeanette A. fabulous mommy of 3
The workouts are the perfect length to do around life with an unpredictable infant. I love that there is variety, from both workouts alone, to workouts with your baby! There are fantastic adjustments for wherever your body is at post-pregnancy, so that you can gently recover and get the benefits of both a fitness and spiritual experience. Thanks for sharing your talents, Amy!
– Lauren D. beautiful mommy of 2
I love Amy’s enthusiasm for the wonder and power of women's bodies in growing life and giving birth. I appreciated the emphasis on chair and squats in the “Begin” section because I realized strong legs will probably help protect my back when picking my growing baby up off the floor. The mom and baby section has great ideas you can do any time of day when you have the chance.
– Carla M. amazing mommy of 2
FAQ
Q: When should I begin this workout after birth?
Every body recovers and heals differently. The standard time frame is at least 4 weeks after a vaginal birth and at least 6 weeks after a cesarean birth. You may need a little longer. Personally, I felt most comfortable at 8 weeks postpartum with my twins. Keep a close eye on any increased bleeding or discomfort. That is your body telling you to slow down and continue to rest. There is absolutely no reason to jump back into working out if your body has not properly healed from birth. Be kind to yourself, mama. Join us when you’re ready.
Q: How can I make the time for this workout when I have a new baby?
Each half hour segment is broken up into chapters, including a brief warmup, longer standing series and relaxation. Do what you can. Even if it’s only a section at a time. I've had my workouts interrupted countless times, but I'm always grateful for the movement, even if it’s only 5 minutes of stretching and breathing. The warmup and relaxation chapters can be done anytime, no need to even roll out your mat. Make movement a part of your self care in postpartum life and you’ll begin to feel more and more like yourself.
Q: I have diastasis recti (separation of the rectus abdominus), are the exercises safe for me?
Most of the abdominal exercises in this Postpartum YOGA Workout DVD are safe for diastasis recti. Avoiding plank pose is strongly recommended until you have properly healed any separation. Seek professional medical advice and personal, one on one therapy for any postpartum conditions including, without limitation, diastasis recti, pelvic floor issues, cesarean birth complications, pelvic, pubic bone, tailbone or wrist pain. With commitment to your specialized program, you’ll be aware of how to safely modify this and any other exercise program. This is a general postpartum yoga workout that, while safe, can not address each physical postpartum issue that you might experience. Our postpartum bodies heal in our own unique way. Have patience, educate yourself and trust that with commitment, you’ll regain strength and stability.
Consult your physician and follow all safety instructions before beginning any exercise program.