Postnatal vs. Vinyasa Yoga Classes for Postpartum Recovery
Ever wondered what the difference is between a yoga class labeled “Postnatal” versus a standard, vinyasa yoga class that you took in a studio before you were pregnant? Have you wanted to jump back into your yoga practice that you had before pregnancy but you’re unsure of where to start?
Let’s take a look at why postnatal yoga classes can be beneficial during the postpartum, fourth trimester window.
Standard yoga classes in a yoga studio, often vinyasa yoga classes, typically teach to a larger group of people. The yoga teacher may or may not have time before class to ask about everyone’s physical history. If the teacher knows the recent physical history of the students in class, then they can tailor the class to meet the students where they are.
Not knowing whether someone is newly postpartum can bring into question the safety of the student in the class. It’s always best to let the yoga teacher know before class begins that you are newly postpartum (even if you are experienced in yoga), but there’s no guarantee that the teacher will know what to supplement or what options to give you during class. Not every yoga teacher is trained in prenatal and postnatal yoga.
Often times standard or vinyasa yoga classes are fast-paced, creating heat in the body to deepen flexibility while linking movement to breath. This type of focus can be beneficial, however postpartum folks need to build strength in targeted areas and bring awareness to recovery in other areas — sometimes at a different pace than is being offered in a standard yoga class.
Many classes labeled “postnatal” and even “baby & me” will tend to focus on not only linking breath to movement and creating heat in the body to build strength, but will also focus on strengthening the core and working to improve pelvic floor function. The transverse abdominal muscles (TVA) are part of the core that may have weakened after pregnancy and birth. TVA muscles are thought to have a connection to pelvic floor stability and health as well. Core work is an intentional component of postnatal yoga classes and many postnatal teachers will include breathwork, poses, and physical exercises that target this area for recovery.
Not all core work is created equal for postpartum recovery. For example you probably won’t be doing crunches, sit ups, or navasana boat pose when you first start going to postnatal yoga classes. These exercises, which focus on the rectus abdominus, can lead to more bulging and a deeper separation of the linea alba - a connective tissue that runs from the sternum down the midline to the pubic bone and separates the rectus abdominus. This deep separation of the linea alba connective tissue is commonly known as diastasis recti. Even plank pose can cause some bulging here depending on how severe the diastasis recti is.
Of course, not everyone who has given birth will have diastasis recti (and there are different degrees of severity of diastasis recti) but attending a yoga class with a teacher who is aware of diastasis recti and the types of poses and exercises that either help or hinder healing here can be beneficial to recovery.
So if you’ve gotten the OK from your care provider to begin an exercise regimen again postpartum, try out a postnatal yoga class! Some studios offer them in person- which is a great way to meet other birthing people and mothers who may be experiencing similar physical and mental shifts as you are. You can be a part of a community in these group postnatal classes, and if the class is “baby & me” you can even bring baby along for the fun.
Private postnatal classes are highly valuable in early postpartum as well. You can work with a yoga teacher who is knowledgeable in postpartum breathing and exercises to tailor your movement regimen specifically to your needs. Starting off with private classes postpartum allows you to learn about the shifts in your body, move at your own pace, and learn how to modify or adjust your practice for when you begin group yoga classes.
