Post Partum Yoga | ottawacollab
Postpartum Yoga
 

A joint policy statement provided by the Canadian Physiotherapy Association for the Society of Obstetricians and Gynaecologists of Canada based on level 1-A and 1-B evidence states that pelvic floor muscle training and core stability training with a physiotherapist is recommended to prevent and treat urinary incontinence, and back and pelvic pain during pregnancy and after delivery [1].

The Postpartum Yoga Program is an 8-week program designed to guide new Moms towards restoring the strength and stability of the pelvis and spine through a yoga-based practice. This evidence-based program also aims to help women prevent future low back and pelvic pain, incontinence, and prolapse, by taking a healing approach to improving the postural and movement deficits that often follow pregnancy and delivery.

The Postpartum Yoga Program consists of education and yoga-based exercise for re-training:

 

  •  the breath

  •  the abdominals

  •  posture

  •  the pelvic floor

  •  “the core”             

 Yoga-based exercises will teach you how to re-invent your body after baby. For example, you will learn to:

  • activate and isolate your deep abdominals, which have been stretched and need to become strong again

  • retrain stretched/torn pelvic floor muscles (it’s more complicated than just a Kegel)

  • restore a normal breathing pattern (now that your baby isn’t obstructing your main breathing muscle – the                             diaphragm)

  • modify exercises and functional movements to promote healing of diastasis rectus

  • progress your exercise program safely and effectively

  • align your body according to principles of good posture (ribs over hips

90-minute postpartum functional screening assessment; including pelvic floor exam ($175) with Shelagh Haynes, registered physiotherapist at Integrate Healthcare Collective (102 Lewis St.)


8 one-hour yoga-based exercise and education sessions ($240 for 8 Sessions), instruction shared by Shelagh Haynes, registered physiotherapist and certified yoga instructor, registered physiotherapist and medical therapeutic yoga instructor*
*physiotherapy extended health coverage may apply
 

The Postpartum Yoga Program is available to new Moms. It is recommended you wait 6 weeks after delivery (and receive clearance from your doctor/midwife) before starting this program.  You may attend the program up to two years postpartum.

  • 8-week session from  October 29 - December 17

  • Tuesdays from 1-2pm

  • 3rd floor of Integrate Healthcare Collective - 102 Lewis St.

  • if you have not already had a postpartum pelvic floor assessment with a physiotherapist, you will require one (with me, or the pelvic health physio of your choosing), prior to the start of the program in order to qualify for extended health coverage

  • $280 for 8 weeks

..

 

Your initial physiotherapy assessment visit must be completed prior to starting the yoga sessions.
Please call 613-230-7891 to schedule your assessment and register for the program.

 

Babies are welcome to attend; however, the focus is on you – the Mom. This is not a “Mom and baby” yoga session, but rather a chance for you to focus on yourself. Please arrange babysitting for your toddlers.

Resources:

SOGC Clinical Practice Joint Policy Statement

Rehabilitation of the Short Pelvic Floor I

Rehabilitation of the Short Pelvic Floor II

The Integrated Continence System

Cochrane Review of Pelvic Floor Muscle Training for Urinary Incontinence in Women

Diastisis Rectus and Exercise Training

Urinary Incontinence in Women with Low Back Pain

Yoga and Health-Related Aspects of Physical Fitness

Women’s Perception of Postpartum Pelvic Floor Dysfunction

Yoga and Pilates Postpartum Exercise Program: Improved Quality of Life and Physical and Mental Health

References:

1. Britnell S. et al. Postural Health in Women: The Role of Physiotherapy. SOGC Clinical Practice Joint Policy Statement, J Obstet Gynaecol Can 2005;27(5):493–500.

Postpartum Yoga registration by telephone 613-230-7891

102 Lewis Street, Ottawa ON

Tel: 613-230-7891