FYB Feel Your Best - Yoga Teacher Training, Pilates Teacher Training and Stress Management Teacher Training

Mind, Body & Spirit:

Question and Answers

About Yoga, Pilates & Stress Management

By Debra Mundt, RYT500, CPT
FYB (Feel Your Best)^®

Yoga, Pilates & Stress Management

Teacher Certification Training School

Baby Blues & Emotional Stress / Breath

Q: I had a baby three months ago. Initially, I was excited and happy (although sleep-deprived), but for the past two and a half months I’ve been consumed with feelings of sadness and anxiousness that I just can’t shake. I did Yoga before, and while, I was pregnant. Can you suggest any specific postures that may help me snap out of this? --G.M.

A: First of all, congratulations on your new arrival! It may help you to feel better to know that the “baby blues” is a common thing after giving birth. Some sources cite nearly 50% of all new moms experience some form of postnatal depression. I myself am approaching the due date for my first child, and it certainly helps to know that, should I experience this, I won’t be alone!

The first thing you should do is share your feelings with your healthcare provider. He or she can help determine the severity of your condition, and what is recommended for care. Assuming you have been given clearance to do some Yoga, my advice is to focus on anxiety-reducing pranayama (breathing techniques), and blues-busting backbends and twists (which will also give you some much-needed
energy that caring for a newborn zaps from you!).

After you warm up your body with some dynamic sequences, including Sun Salutations, strive to include at least 3 to 5 backbends in your practice, such as cobra, sphinx, camel (and variations), bridge, locust, and / or bow (eventually you may work up to more advanced backbends, such as wheel, but start slowly at first). Include childs pose and / or seated forward folds as counterposes, to balance the physical
effects of the backbends. Then, incorporate a twist or two (reclined or seated), to energize the spine, release tension elsewhere in the body (especially the sacroiliac—SI—joints), and prepare your body for relaxation.

Prior to relaxation, choose a breathing technique that is calming, as well as one which will help reduce anxiety. Nadi Shodhana (alternate nostril breathing) fits the bill for this…see below (“Did You Know”) for instructions, if you are not familiar with this technique. Finally, follow your Yoga practice and pranayama with a few minutes of seated relaxation (you may want to avoid savasana [corpse] pose at this time, as
being sleep-deprived may cause you to fall asleep!).

Soon, you may even want to introduce your baby to the benefits of Yoga! There are Mommy & Me classes, in which you both can enjoy exploring Yoga in new ways together. Best of luck to you & your little one!

Did You Know?

Breathing can help us during times of emotional stress. The following technique revitalizes and equalizes both hemispheres of the brain to generate harmony, physically, mentally, and emotionally. The next time you feel stress, try Alternate Nostril Breathing: Place your index and middle fingers of your right hand in the middle of the forehead, between the eyebrows. Place your thumb on your right nostril and the ring
and little finger on your left nostril. Close the right nostril with your thumb and inhale deeply through the left nostril—avoid straining. Close the left nostril as you exhale through the right nostril. Without changing sides, inhale through the right nostril, then exhale through the left nostril. (Note: You will always inhale on the same side from which you’ve just exhaled). Practice this for a few minutes, and see how you feel!

Do you (or does someone close to you) have a medical condition, or have an injury that you think Yoga, Pilates or Stress Management might be helpful in treating? Perhaps you have general or specific Yoga, Pilates or Stress Management related questions. I’d love to hear from you! Please send your question to Info@FeelYourBest.com. I regret that I will not be able to personally answer each question submitted, due to time and space constraints.

Debra Mundt, RYT500, CPT, is the founder of FYB (Feel Your Best)^® Yoga, Pilates & Horizons (Stress Management). She is also Director of the FYB Teacher Certification Training School. Debra and the School Faculty members may be reached at 262-241-8796, or by e-mailing Info@FeelYourbest.com.