Image of Baby BoyAre you feeling exhausted? Try Postnatal Yoga by Sue Fuller 

Having a new baby is exhilarating and a little exhausting.  Just fifteen minutes of yoga a day could help boost your energy levels making adapting to this magical time a breeze. 

Yoga is a wonderful tool that can be drawn on during all different situations, challenges or times of change.   

Yoga provides a time and space to encourage deep relaxation, whilst eliminating stress, toning and shaping the body and removing mental clutter. 

These moments are magical needless to say there are those times when the mind feels a little cloudy. Yoga gives you a time to rest and clear your mind whilst helping to realign and tighten muscles that have been previously challenged. 

Six weeks after your baby has been born after being cleared by a medical professional you can begin to exercise. 

Yoga is the perfect activity as it requires very little equipment and you can easily roll out your yoga mat whilst your baby sleeps and feel great after just 15 minutes.  Whereas, some forms of exercise leave you feeling exhausted and requiring some recovery time.  Yoga quite simply makes you feel good! 

Yoga is perfect for re-aligning the pelvis and strengthening those deep core muscles that have been under pressure during the latter stages of your pregnancy. 

When beginning your Postnatal Yoga Practice, start very slowly and gently there is no rush.  Start with postures that focus on alignment and work to develop a smooth steady flow of breath through your nose. 

Breathing slowly helps to relax body and mind, it also puts the body in a state referred to as “rest and digest”.  It is during this time that the body is able to recover and recharge. 

If you do not feel like physical exercise just lay on your yoga mat with your knees bent and the soles of your feet on the floor, breathing slowly, this will have a very positive effect on your body and mind. 

At the beginning it is a good idea to stick to floor based yoga postures so that the spine and pelvis remain supported and you can then safely work to rebuild the muscles of the core, starting with the pelvic floor. 

When establishing a time and space for your yoga practise decide to be flexible and chose a time when your baby is asleep, bearing in mind that sometimes this can change.  Roll your mat out on the floor next to where your baby is sleeping and gently move through a series of floor based postures and a short relaxation.   

These are great postures to start with - Apanasana (the wind relieving posture), Jathara Parivartanasana (the belly revolving pose) and Savasana (final relaxation). 

Never over stretch take your time to establish good alignment and then slowly work to build your strength back up from the inside out. 

Remember to work your pelvic floor daily. 

Postnatal Yoga Class by Sue FullerSue Fuller is a leading yoga teacher with a range of over 60 audio yoga classes, including a selection of pre and post natal Yoga classes.  All yoga classes are available on CD or as a MP3 download from www.wellbeingworldonline.com  or from www.yoga2hear.co.uk.   Classes are easy-to-follow and suitable for all levels of yoga experience.

Sue Fuller is also the author of The British School of Yoga Pre and Post Natal Yoga Teachers Course, The resident yoga expert for Natural Health Magazine UK and a mother of two.