By: Kim Catley
There’s a Zen proverb that tells us to let go or be dragged.
Parenthood is one of the great lessons in proving that statement. At a time when your life changes overnight, it’s hard to let go of the comfort and routine you found in your practice.
While juggling kids and groceries and work, I sat down with PYR ambassador Izzy Shurte to talk about how our practices have changed since bring babies on board.
First of all, moms, your body is probably going to need time before it’s ready to flow. You spent months growing a human, you went through labor, you’re struggling with crazy sleep and wake schedules. Don’t expect to hop back on your mat and dive into a power flow (but that’s awesome if you do!).
Izzy had diastasis recti, a separation of the abdominal muscles, and had to avoid core work for a year after giving birth. The demands of breastfeeding also left her craving a slower flow. So she traded her typical sweaty, aggressive practice for whatever aligned with her body that day.
“Just roll out your mat and don’t have any expectations,” she says. “Do what feels good. Maybe it’s holding a lunge for 10 minutes. Maybe it’s starting slow and then leaning in a bit. Whatever happens is fine. Don’t make it stressful; make it organic.”
The schedule of a new parent doesn’t always align with a studio schedule. You might not be ready for practice until 9:30 p.m., after dinner is made, dishes put away, and kids are bathed and in bed. Or you’ll try to squeeze in a home flow during naptime, only for your baby to wake up after just 15 minutes.
Having a home practice gives you flexibility to squeeze in a quick session when you find a small pocket of time, even if it means getting up a little early before your house comes to life. Have 10 minutes? Find mountain pose, connect with your breath, go through a few sun salutations, and pause in a brief savasana. Even that small practice can help you feel grounded.
I love getting lost in someone else’s sequences, so I’ll pull up an online class. I can find a length that fits my schedule, and choose a focus area or style that matches what I need.
I also remind myself that yoga is much more than poses, and I can find other ways to incorporate the practice in my daily life. For instance, every night, I sit with my son until he falls asleep in my arms. I hold him close and deepen my breathing, gradually feeling him do the same. He relaxes, letting go of his fidgets and squirms. I take the time to really be with him, undistracted, and notice the subtle changes that are happening every day. It’s my new daily meditation.
Be with your baby.
Don’t have someone to leave your baby with while you head to the studio? Bring her along!
Several Richmond studios offer mom and baby yoga classes, including one at Project Yoga Richmond. It’s hosted by Nurture RVA, a local pre- and post-natal resource, so check their website for a schedule and details.
Nurture’s Baby and Me Yoga class is shaped by the babies in attendance. If everyone is awake and active, you’ll move and sing and play with your baby. If they’re having a snoozy day, you might sneak in a little flow. Bonus: you’ll get to connect with other parents and postnatal experts who can help you navigate the challenges of early parenthood (I learned how bouncing on an exercise ball calmed and soothed a crying infant when nothing else seemed to work).
When the weather turns warm, you also might be able to take advantage of some open-air classes, like Project Yoga Richmond’s Saturday Salutations at the VMFA. I showed up a few times with baby in tow and set up in the grass where he had room to wiggle, and I could quietly sneak out if things took a turn.
This can also apply at home. At first, Izzy wanted to get back to her serious and regimented practice. “I thought I had to have 90 minutes alone in a closed room while my husband watched her.” Now she’s learned that having her daughter nearby — sometimes watching Elmo, sometimes climbing all over her — has made her practice more playful. “It’s our joint self-care routine.”
Be with others.
Wherever your practice takes you, try to find your tribe.
Maybe that’s chatting up the mom sitting next to you in Baby and Me Yoga. Or maybe you meet a friend for class and grab dinner after. Just like you need to find balance in your practice, you need to find balance in life — and sometimes that means a little time on your own.
Thank you to all the amazing people who support our efforts to make yoga accessible to all, regardless of age, income, or financial ability! Visit us 7 days a week and pay-what-you-can at our studio and/or give online to make magic moments like this possible for everyone in your community through our yoga and mindfulness outreach programs!