ZenMuma Amber teaches friendly and welcoming pregnancy yoga classes, hypnobirthing and baby/postnatal yoga classes in Norwich. In this blog she reveals how practicing yoga during pregnancy and after you give birth could be just the energy boost you need!

We all feel a bit tired sometimes. But when you are expecting a baby, or have just had a baby, it can feel like a whole new level of tiredness. At this time it can also be really difficult to get a full night’s sleep. During the third and fourth trimesters or pregnancy it can be tough just to get comfortable, and of course once baby arrives there are regular wake-up calls for late night feeding and nappy changes.

As a mum to a 6 month old and a 3 year old, I have been there, in fact I still am! And one way I have found to cope is through my yoga practise. In fact, I’d say practicing yoga for energy during my pregnancy and postnatally has bee a vital form of self care for me.

I’d like to share with you some of my tips for pregnancy yoga and postnatal yoga that help to energise me. Don’t feel that you need to do all of this every day, but there may be something that resonates and works for you.

Firstly, I like to do some Sun Salutations and a brief meditation or breathing exercise right after I shower in the morning. If you’re fairly new to yoga, ensure you listen to your body and practise safely for pregnancy or postpartum. During pregnancy it’s best to avoid back bends and any poses that require laying on your front. For the best practise find a teacher to guide you through an adapted Sun Salutation.

Some days I have more time and some days this may be very brief, but if you can carve out time for this in your routine I find it really helps set the tone for the day.

If you have one child can you find a time in their nap? Or like me, before my husband starts work I take a few minutes to myself. Some simple stretches and sitting for 5 minutes helps to clear my mind and get me ready for any challenges the day brings.

Certain asana (yoga poses) are good for energising. Inversions, such as downward facing dog, get the blood flowing to the head. Just a short stay and listen to your body if it doesn’t feel good.

Twists are nice to stimulate blood flow to the spine. For an easy seated twist, sit cross legged or kneeling and take your left hand to your left knee and your right hand behind you. Gently look over your right shoulder. Keep it gentle, particularly if you are pregnant or your baby is young, your body is still healing.

Breathe and repeat on the other side.  For a more energising standing twist you can “monkey drum” your arms. I also like to practise some full arm rotations whilst standing to help revive me particularly after lunch, when my energy dips but my toddler seems to reboot!

At any time in the day taking a moment to focus on the breath can give you a much-needed energy boost. As we breathe we take in not only air but prana, or life force. A few “full lung breaths” will lift your energy and circulate new oxygen around your blood. For something fun with my children we practise “lion’s breath” – breathe in through the nose and then as you breathe out stick out your tongue and haaaa! This makes us laugh, which is always good to boost your mood and energy!

Taking time for relaxation will help to boost your energy too. Practising shavasana, or the relaxation pose, can be as beneficial as sleep itself, giving the mind and body time to rest. If you find it difficult to nap or to get off to sleep at night, this can be a good way to take ten or twenty minutes of rest. I particularly recommend this during pregnancy.

Finally, I listen to my body. Take it easy when you can and be kind to yourself, although I know this isn’t always easy. If I have had a rough few nights I might go to bed when the children do to get a few hours sleep in before the baby wakes up. Yoga teaches us to do no harm, and that includes to ourselves. Drink plenty of water and eat a rainbow of foods to ensure your vitamin intake. Remember, you are growing a baby, or have just done so, and your body needs this time. Often the signs our body gives us are for a reason, so if you are tired, you need to rest.

Hang in there muma, you’re doing brilliantly.