May 05, 2021
Ever heard of mother-child yoga? Rest time for two is honey for body and soul. Read here about the benefits of yoga with your offspring.
The second Sunday in May is traditionally dedicated to mothers. Around the world, Mother's Day is celebrated to honour this very special woman in our lives. Today's concept of Mother's Day originated in the USA.
Did you know that Mother's Day was created by Anna Marie Jarvis in Virginia on 12 May 1907, when she established the Memorial Mothers Day Meeting to commemorate her mother? A movement of its own grew up around the day of remembrance. By 1909, 45 states in the USA celebrated "Mother's Day" and paved the way for an international holiday.
If you've just become a mum yourself, why not treat yourself to some special time out with your baby this year for Mother's Day? In this article, we tell you how you can strengthen your bond with your offspring after pregnancy with mother-child yoga and recharge your batteries at the same time.
Yoga with a child - is that even possible? When you have a baby, your everyday life turns into an endless marathon. But that doesn't have to mean that you no longer have time for your asanas. On the contrary, baby and yoga can be perfectly reconciled.
Mother-child yoga even offers you both a lot of added value. Because joint activity not only strengthens your bond, but also helps you to recover quickly from pregnancy, birth and the accompanying changes to your body.
The focus is always on the pelvic floor when doing yoga with a baby. Why is this so important? The seat of the Muladhara Chakra is located in the pelvic floor: This chakra is considered the starting point of the soul in our body and therefore correlates with the feelings of security and harmony with oneself - in other words, everything we want to convey to our offspring.
In addition to the effects on the body, yoga training has an enormously positive effect on self-confidence. Resting together with our favourite little person is therefore essential for mental health and inner balance and thus also for the still young mother-child bond. This joint form of training is a true win-win situation for both of you.
Around half of all women deal with pelvic floor problems in their lifetime. Yet many hear about this area of our body for the first time during pregnancy. This is a shame, because a strong pelvic floor is important for health and well-being.
The all-rounder among our organs prevents incontinence and back pain, intensifies sensitivity during sexual intercourse, prevents organ prolapse caused by worn-out tissue - and ensures that the amniotic sac and baby lie safely in your belly during pregnancy. Therefore, comprehensive pelvic floor training should become a regular part of your yoga sessions after pregnancy at the latest.
You can start with the first exercises around two weeks after the birth. Before each exercise, take a little time to listen to yourself. Let your breath flow - and then ensure a seamless transition to the asanas. With the following two exercises you can comfortably start to trim your pelvic floor.
Lie on your back and put your legs up. You can place your hands either on your lower abdomen or on the pelvic bones. Inhale and exhale deeply. As you exhale, make a deep humming sound, similar to a "ZZZZZ", and channel it into the pelvis.
In this way you create a vibration that you can feel inside. Concentrate and focus on the thought that the sound loosens tense and tightened tissues in your pelvis. Take your time and repeat the exercise as often as you like. Afterwards, reflect to manifest the effect the exercise has had on your body, mind and well-being.
Once your chakras are open, it's time to bring your little yoga partner into play: sit cross-legged and keep your back upright. Place your newborn crosswise or lengthwise in the hollow between your legs to maintain body contact. If you are doing the exercise without your baby, place your hands on your knees.
Now lift the pelvic floor muscles inside upwards and hold the tension for a few seconds. Then relax and repeat as desired. You can do this exercise anytime and anywhere you can comfortably sit cross-legged. Because your baby is in direct contact with you the whole time and you can look at him, he will notice your facial expressions and smell more clearly and get to know you better.
Pregnancy and childbirth take a toll on our bodies. Even if all worries are forgotten when you hold your little one in your arms, a good workout after birth is important to get fit and back in shape. Postpartum yoga helps the body to regenerate and, for example, helps to close the abdominal gap. You should start postnatal regression from the sixth to eighth week after giving birth.
This is especially important for the abdominal wall, because the tissue can hardly tighten without support. The following exercises will help you regain your old - or new - strength in no time and get your back muscles, abdominal muscles and posture back on track.
Place your baby on the yoga mat and position yourself so that you are lying on your stomach and looking at your baby. The forearms are pressed firmly to the floor so that you can support yourself.
Now exhale, round your back upwards and lift the pelvis. Keep the knees on the floor. Pull the belly button towards the spine. As you inhale, gently lower your body again and repeat the exercise. This exercise not only benefits your abdomen: it also improves your posture and stretches your back.
Stand barefoot on a non-slip surface. Your posture is upright, your feet are hip-width apart. Lift your child up in front of you. If you need to support the head, hold your baby close to your body.
When you are both ready and have found the right starting position, take a step backwards with your left foot. Then bend your right leg, straighten your upper body and lift your sternum. Then bend your back leg and push your hips towards the floor. Keep your hip bones parallel.
Inhale, stretch your arms, lift your baby to eye level and tighten your belly button. You can then switch sides and repeat the exercise several times in alternation. Here, too, your stomach and back will enjoy new strength.
Mother-child yoga is a beautiful way to strengthen the intimate bond between your baby and you as a mother, to build trust and to take a break from everyday life together. The approaching Mother's Day offers the perfect opportunity for the first yoga sessions with your baby.
Plan appropriate workouts to create your own individual island of tranquillity that you can travel together. We are sure that you can gain a lot from this in terms of the intensity of your relationship.
Of course, this is not only a good idea for Mother's Day. Because even when your offspring gets older, mother-child yoga or children's yoga in particular offers a lot of potential. Try it out, have fun together and discover your common passion.