The fourth trimester postnatal program can be organised into four phases of approximately (and a minimum of) three weeks per phase. Every woman’s postnatal journey is unique and so there is no set time for how long a woman ‘should’ be in a phase. She should take her time and move through the phases only when she feels ready. She can embark on this program at any point but should always start from the first phase regardless of how long it’s been since birth.
The aim of this course is to…
The aim of this phase is to bring awareness into the body. You will find the pelvic floor and the deep core muscles through proper diaphragmatic breathing. Gentle activations of the pelvic floor. Light simple stretches and long relaxations to soothe the nervous system, recover and heal.
The aim of this phase is to build a conscious identification with and activation of the pelvic floor and TVA through the method of pilates breathing. Bring awareness to the state of the abdominals to identify any diastasis. Restore stability in the core and find some strength in the glutes to help stabilise the pelvis. Gentle yoga of ‘pawanmuktasana’ which is a traditional bihar school of yoga of simply bringing free flow of energy into the joints. Continue with the pursuit of proper diaphragmatic breathing and deep restoration and reconfiguring the pelvis through CRP.
Gather more confidence in strength of the deep core musles and the core stabilisers so now abdominal seperation is closing up and pelvic floor is feeling good. Able to move with more fluidity and flow. Work towards Simple foundational yoga poses to release minor aches and tensions from the new demands of motherhood with added element of deeper connection of partner massage to nurture the one self and connection to others.
Reaching towards the end of 4 th trimester / a sense of steadiness and confidence within your healing process. No (no worrying) diastasis Recti presenting. Robust foundations of core strength and good postural alignment both when static and dynamic. You’ve practiced the previous 3 phases to full fruition and are implementing positive and mindful movement habits and good postural awareness during daily life and feel about ready to up the challenge to your fitness.
Diastasis healed. Familiar with Pelvic floor and TVA. No serious pain. Feeling good in your body and energy levels up. Build on basic Pilates in order to keep core stability and strength developing from within. Baby starting to be more interested in its environment so now is a great time to introduce mum’s n baby yoga and baby massage. Might still be breastfeeding and relaxin levels high so stretching is not really a priority now but any kind of tension release through gentle easy poses may be therapeutic. Still work on breathing, postural awareness and deep relaxation. You and baby might both be feelingmkore socal so mums n baby yoga is introduced here.
Continued and more refined awareness of postural muscles and Continue to build strength upon a robust foundation of core stability. Challenge the strength with dynamic activations and re-introducing some general but safe and appropriate yoga. From a solid foundation, now you’re ready to boost energy and introduce more diverse movement patterns and aspects of cardio With an effective combination of cross training of Hiit , yoga and pilates.