Hannah Barrett is a Yoga Instructor, Author and Postnatal Health & Fitness Specialist. Here, she outlines 5 quick and simple ways that new mothers can strengthen their body and mind through yoga.

1. INVISIBLE YOGA

You’ve probably heard of your pelvic floor muscles (which make up part of your core) and kegel exercises, but are you actually doing them? Kegels are the name given to pelvic floor strengthening exercises and they can be started as soon as you’ve passed urine after delivery. They are safe to do even if you’ve had a tear as they help with healing and prevent issues including incontinence and prolapse. They can even help improve your sex life!

Lie on your back with your knees bent.

Inhale to prepare.

Exhale and engage your pelvic floor by imagining gently pulling up your front and back passages (as if trying to stop yourself passing urine and flatulence) without clenching your buttocks. You don’t want to feel a pushing down sensation. If this does happen take a few breaths into the stomach and try again.

Continue to breathe normally while holding for five seconds.

Relax and repeat ten times, a few times a day and in different positions like sitting and standing.

2. DEEP CORE STRENGTHENING – MORE IMPORTANT THAN SIT-UPS AND EASY TO DO

Focusing on strengthening your transverse abdominals is key post pregnancy and can help improve a number of postpartum complaints like diastasis recti (a gap in the abdominal muscles), reduce the likelihood of low back pain and helps to flatten the stomach.

Lie on your back with your knees bent.

Inhale to prepare.

Exhale and pull in your stomach gently as though you are trying to put on a pair of jeans.

Hold for five seconds as you continue to breathe normally.

Repeat ten times, a few times a day.

3. MINDFUL MOVEMENT

Once you feel ready and you’ve had your doctor sign-off to exercise, yoga is an amazing exercise to help improve strength, mobility and reduce stress (with no equipment needed!). Remember to engage your pelvic floor and deep abdominals as you move and to move mindfully, checking in with the body. You could have a look for a postnatal yoga class in your area which will ease you back into exercise and help you connect with other mothers in your area.

4. PRACTICE PRESENCE

Mindfulness involves cultivating a present moment awareness that has no judgement. There’s more and more evidence backing the effectiveness of mindfulness and meditation in treating anxiety (essential for new mothers), depression and even pain. Try bringing mindfulness into your everyday life and see how it feels. For example, next time you’re out walking, mindfully observe the smells, sounds, and sights and stay in the present moment.

5. BREATHE

Your breath is such a powerful tool and has a huge effect on both the physical and emotional body. Studies have shown that breathing techniques can reduce stress, help depression and help improve sleep and overall wellbeing.

As you read this, start to slow your breath. Take the deepest breath you’ve taken today, feeling your belly rise, chest rise and even the collar bones lift slightly. Exhale and release. Take three or more minutes out of your day to sit, be still and breathe and notice how it makes a change to how you feel.

Strength Through Yoga is available for £39.99 at www.yogagirllondon.com