Mum and Baby Yoga

🧘‍♀️✨

Downward Dog or Adho Mukha Svanasana✨ One of yoga’s most widely recognised poses, it strengthens the core and improves circulation while providing a full-body stretch. It is equal parts strengthening and stretching and is not an easy pose. Other benefits are strengthening the wrists, arms and shoulders, stretching the wrists, hamstrings and back. Lengthening the spine, it counteracts the effects of prolonged sitting and improves posture. 🧘‍♀️ How to... 🔹1. Start on your hands and knees with your hands slightly in front of your shoulders. Spread your fingers wide, press down through your knuckles and tuck your toes under. 🔹2. Exhale as you lift your knees off the mat and reach your sit bones toward the ceiling. Keep your knees slightly bent as you lengthen your spine. 🔹3. Press the back of your thighs toward the wall behind you and sink your heels toward the mat. Move to your range of movement, keeping the knees bent if needed or straightening the knees without locking them and firming the front of your thighs. 🔹4. Press the base of your index finger and thumb into the mat. Lift along your inner arm from the wrist to your shoulder. Firm your shoulder blades against your back, then widen them and draw them towards your hips. Relax and lengthen the back of your neck. Stay for several breaths. As you exit, exhale bend your knees to the floor, lower the buttocks toward the heels and the ribcage toward the thighs. Rest in Child’s Pose.🍃 #mumandbaby #mumandbabyyoga #mumandbabyclasses #mumandbabygroups #yoganz #yoganewzealand #yogaauckland #yogamumandbaby #nzmum #aucklandmum #aucklandmums #aucklandmumgroups #yogaformoms #downdogyoga #yogaposes #yogaformums #motherhood #postpartumhealth #postpartumfitness

Bonding✨

Bonding is the first and most important emotional connection your Baby makes with their parents or caregivers, especially Mum. 💖 This connection is really important for your Bubba’s development as it will help them to establish positive relationships with others and face with more security the challenges of their child and adult life. ✨Bonding starts from the first minute of your baby’s life, even from within the womb and is specially evident over the 8 months, when your little one is able to differentiate known people from others. Babies develop behaviours that help them stay close, such as eye contact, crying, smiling, waking up at night (does this sound familiar?😬) just to be close to the person who makes them feel safe. Bonding with your Baby will foster a feeling of protection as they grow, encouraging them to investigate their surroundings and develop the confidence to explore their environment and create relationships with others.🌻 #mumandbaby #mumandbabyyoga #mumandbabygroups #mumandbabyclasses #mumandbabynz #bonding #bondingtime❤️ #momlife #mumlife #nzmum #aucklandmum #lifewithbaby #bondingwithbaby #wellnessmama #yogaforall #yogaformoms #yogaformums #yoganewzealand #yoganz #maternitycare #maternitylife #motherhoodnz #yogamumandbaby #nzwellness

Winter calls for snuggles in a blanket and comfort food, as the season changes our body craves for different things to adjust to the new temperatures. Cups of tea, nuts and dates and warm soups can be a good support for our nutrition, to keep us warm. 💜

A regular yoga practice helps strengthen body immunity against seasonal illness, it can keep you warm and also prevent those regular aches and stiffness in the joints and helps with the winter blues.

A few tips for the colder months:

🌞Star your day with few Sun Salutations as there are designed to cultivate heat. If you feel stiff, bend your knees and stretch them as you warm up.

🍃Practicing breathing exercises helps clear chest congestion (so common in winter) and also helps boost immunity. You can find an example on my IG.

🧘‍♀️Meditate for the winter blues. If you feel low or nostalgic during winter, meditation can be a mood changer.
A simple exercise is to sit with your eyes closed for a few minutes, do some belly breathing and connect with your body.

And the most important go outside to connect with nature, enjoy the indoor time and the snuggles with your bubba.🌻

💜

Maternity 🌻 It’s a beautiful path of growth. Where we raise a little human in the best way we know. We discover how strong, loving, caring and sensible we can be. It’s a challenging but amazingly rewarding time of our lives where we grow with our Baby, learn from each other and share our life as a magnificent gesture of love. The perfect formula for being a Mum doesn’t exist. Neither does the best Maternity style. Stay true to your own path, embrace the change and love (yourself) and your little human without limitations and feel the infinite love in your baby’s eyes. 💜 #mumandbaby #mumandbabyyoga #mumandbabytime #maternity #motherhood #mumlife #mum #mumjournal #yogamumandbaby #mumlifestyle #momlife #nzmum #nzmama #nzmumma #aucklandlife #aucklandmum #mother #motherlove #mumandbabygroups #mumandbub #mamaselfcare #mumsupport

Sending a big hug to everyone who’s celebrating being a Mum.. especially those who may be experiencing a more challenging journey. 💜 Hugs and laughter today, Vicki 🌻 #mumandbabyyoga #mumandbaby #mumlife #happymothersday #mothersdaynz #nzmum #nzmumlife #maternity #motherhood #mothersday #beingmum #mother #auckland #aucklandmum #aucklandnz

How was your first week back after the School holidays? 🙂

A break is always a good disruption in our routine. However late evenings, entertaining and some travelling can all affect bedtimes, especially if you have an older bubba. Going back to school can add a bit of stress not just for you but also for your child as they adjust to the new schedule and there may be feelings of nostalgia at the end of the holidays.

Here are a few tips to ease back from the holidays for you and bubba.

🛁 Have a relaxing night time routine: a bath, reading a book or enjoying soft music together are great ways to wind down.

🌿 Get outside: Sunshine and natural light really help regulate our body clock. Ideally, start your day with fresh air and light for at least 15 minutes a day.

💜 We all need to recalibrate after the holidays: avoiding screen time early in the morning or late at night, eating well, moving your body and being aware of your wellbeing are the very first steps. Being a mum is the best reason to take care of yourself.

🍃Relax: it may take time to adjust, but this transitional time will pass. You and your baby will enjoy better sleep and your daily activities once again.

Have a good week,
Vicki 🌻

When you start doing Yoga with a Baby, there can be different motivations. Some mums are looking to socialise, relax, recover from pregnancy and birth or purely for exercise or a combination of these.🙂

Yoga movements are a complete exercise for the whole body. It's an efficient and gentle practice that is accessible to most.

If we think about it from a physical point of view, practicing yoga helps to:

📌 Strengthen the abdominal muscles, especially after pregnancy and birth

📌Build up strength and realign the spine

📌 Strengthens pelvic floor muscles

📌Strengthens back muscles

📌Relieves stiffness in the shoulders

📌Improves your blood flow and detoxifies your body

💜Always remember, start slow, respect and listen to your body.
If it doesn't feel right, ease back, take a rest and breathe.🍃

Sweet words to start the weekend,
thank you Georgi 🌻

“We have so enjoyed coming along, thank you for making a yoga space available to new mums. It is such a wonderful practice to do alongside your baby in the frenetically paced lives we lead.”

Have a good a weekend, some rest, a good laugh and family time. 💜

Sometimes when stressful events happen or when we return from holidays going back to our normal routine can be difficult. Some daily rituals are easier to get back into than others and moving your body could be one of the hardest if you are in the early stages of building a new habit. 🌱

If you're struggling to find motivation after the holidays, recognising you need something to refresh your motivation and refocus is halfway there.

Try something that you like and works for you, find your community and give it a go!💃🏻

Remember how good you feel after moving your body and the energy that you'll get from seeing new people or your old group.

This small start will get you into the flow and do wonderful things for your body and mind. ✨

I hope you are safe and well during this uncertain time, sending you a little bit of love and warmth in a difficult week for everyone. 💖

Our class tomorrow will go ahead, as the weather seems to be clearing. However if there is a weather warning for that morning or the weather report worsens I will cancel it.

Come for a stretch, to breathe, clear the head and fill the heart.✨

Hugs,
Vicki🌻

Thank you for coming yesterday I loved seeing you with your bubbas in the outdoor class. I hope you enjoyed it and had a chance to explore the park. 🌳

Next week we are back at the Nyima Tashi Centre, send me a message if you'd like to attend.

Stay safe and have a good rest during the long weekend. ✨

📍Mum and Baby Yoga
Thursday 2nd of February
10:00am ~ Nyima Tashi Buddhist Centre

Vicki🌻

The weather is looking good, crossing fingers that it will stay like that for our outdoor class at Cornwall Park tomorrow. 🌞

Come and connect with nature while stretching, breathing and sharing with your baby. Its a great time to be outside, reenergise, have some Vitamin D and fresh air.🌿

Looking forward to the class tomorrow! Send me a message if you'd like to come along.

💜 Mum and Baby Yoga
Thursday 26th of January
10:00 am ~ Cornwall Park

Vicki 🌻

I hope you all had a great time during the holidays and hopefully a bit of a break.✨

We will restart Mum and Baby Yoga classes next Thursday 26th, 10:00 am at Cornwall Park, weather permitting.

It will be nice to see you enjoying the fresh hair and the beautiful landscapes of the park, definitely a real treasure in the city.✨🌿🌸

Send me a message for directions in the park and to book your space.

Regular class will be back at Nyima Tashi on Thursday 2nd February.

See you soon,
Vicki🌻

Following up breastfeeding and Yoga, a pose for you to release shoulders and chest 🙂

Setu Bandhasana or Bridge ✨

Lie on your back with your knees bent, feet hip width apart and parallel.
Press your feet firmly to the floor , inhaling raise your hips lifting from the tailbone.  

Either place your arms alongside the body on the floor or turn one shoulder under then the other clasping your hands together fingers interlaced under your back on the floor.  Broaden the collarbones.  

Press through the big toes and heels, circle the thighs inward as you lift the back of your thighs and bottom of the buttocks.  The thighs remain parallel.
To exit, exhaling release the hands and lower to the floor. 
An optional counter pose is  Apanasana, drawing your knees in towards your chest on the exhalation.

💜Always remember to listen to your body, if something is painful or doesn’t feel right ease back or come out of the pose.

🤱🏻Breastfeeding can create a wonderful connection between you and your baby. It can also be challenging, partly due to the physical stress it puts on the body.

Neck, shoulders and back are most affected and can lead to postural issues and back pain. Holding your baby for any length of time can distress the spine and back muscles.

As yoga focuses on stretching and strengthening it's a good practice to frequently move the shoulder blades back and down the back ribs and reopen your chest, releasing the discomfort that can be associated with breastfeeding. It also can help with mental health, as we calm the mind, and cultivate patience and relaxation. 💆🏻‍♀️

If you are a new mum take some time to become comfortable with this new experience and seek support where needed. 💜

Have a good weekend 🌻

✨

instagram.com

Does it really take a village to raise a child? 🏠

It may not take it, but it definitely makes things easier having support of a community through the rollercoster of being a parent.
Having a network can make life easier, not just for practical things but also to relieve stress, share your wins, your losses, give you a different point of view or just simply find out that you are not the only one! 😀

Joining a new community can be a bit overwhelming if you're not a social or extroverted person but trying activities that you're interested in could be a great way to start.

Connecting with other Mums, can bring so much optimism, support and empathy as you share the - beautiful and challenging- journey of Motherhood. ✨

Have a good weekend,
Vicki 🌻

Mum & Baby Yoga | Vicki Soper on Instagram: "Does it really take a village to raise a child?🏠 It may not take it, but it definitely makes things easier having support of a community through the rollercoster of being a parent. Having a network can. Mum & Baby Yoga | Vicki Soper shared a post on Instagram: "Does it really take a village to raise a child?🏠 It may not take it, but it definitely makes things easier having support of a community through the rollercoster of being a parent. Having a network can make life easier, not just for pract...

This week was the Celebration of Diwali, the Festival of Lights of India. This joyful event symbolises the awareness of our own inner light, spiritually it is the victory of good over evil and is marked with a deep spirit of joy. ✨

One of the aims of yoga is to elevate your awareness and find internal peace. This is like making the flame shine and hold steady.
Practicing yoga is a way to find clarity, brighten our inner vision, find what nourishes us, and reflect on our lives.⭐️

It’s a beautiful connection with the roots of Yoga,
a reminder of the journey inward to connect with our inner self, cultivate gratitude, generosity and peace of mind, filling the heart with joy. 💜

This week was the Celebration of Diwali, the Festival of Lights of India. This joyful event symbolises the awareness of our own inner light, spiritually it is the victory of good over evil and is marked with a deep spirit of joy. ✨

One of the aims of yoga is to elevate your awareness and find internal peace. This is like making the flame shine and hold steady.
Practicing yoga is a way to find clarity, brighten our inner vision, find what nourishes us, and reflect on our lives.⭐️

It’s a beautiful connection with the roots of Yoga,
a reminder of the journey inward to connect with our inner self, cultivate gratitude, generosity and peace of mind, filling the heart with joy. 💜

When do you start doing Yoga after having your Baby?💜

The postpartum period is a special time to heal and rest, not just your body, but also your mind. Doing Yoga with your Baby is a great way to help your body to recover, alleviate stress and postpartum depression.

In general after 6 or 8 weeks (8 weeks if you've had a ceasar) you can resume or start your practice. As everyone is different it's always good to ask your doctor or midwife, tune into how you feel and be mindful of your body.✨

Mum and Baby Yoga is a low intensity modified practice. Babies can come from the age of about 8 weeks or when you feel comfortable to attend. The yoga focuses on stretching shoulders and hips, strengthening including the pelvic floor and introducing core work at an appropriate level, along with breath and relaxation.

🌻A practice to connect with your body, calm your mind and bond with your baby while having some 'me' time.

Mum & Baby Yoga | Vicki Soper on Instagram: "When do you start doing Yoga after having your Baby? 💜 The postpartum period is a special time to heal and rest, not just your body, but also your mind. Doing Yoga with your Baby is a great way to help. Mum & Baby Yoga | Vicki Soper shared a post on Instagram: "When do you start doing Yoga after having your Baby? 💜 The postpartum period is a special time to heal and rest, not just your body, but also your mind. Doing Yoga with your Baby is a great way to help your body to recover, alleviate stre...

Baddhakonasana ✨that you might know as Butterfly or Cobbler pose, is a big stretch for the inner thighs and groins. It's a great asana to practice before giving birth as it helps open the hips.
After birth this post helps to strengthen the core, improve your posture and relieve lower back pain as you lengthen and stretch your spine.

📌Begin seated with your legs extended in front of you. Bend your knees and bring the soles of the feet together as the knees fall out to the sides.
Draw your feet close to your body as is comfortable (your range of movement). If you experience pain in the knees allow the feet to move away from the body.

📎Press the outer edges of the feet together and into the floor. The feet may begin to open like a book, you can encourage this with your hands.
Press down through the buttocks and lengthen the spine, shoulders moving down the back ribs towards the hips.

🔸Variations .. you can come forward with the torso lengthening out of the hips. If your hips are tight and the knees are high try sitting on a folded blanket to elevate the hips.

💜Whether it's an easy or difficult pose for you. Explore it, involve your baby, keep breathing and pay attention inward to your body, if something hurts ease back a bit.
Love and respect your body, remember we all have natural limits.

A little snippet of our class✨

🔹Mum & Baby Yoga
www.babyyoga.co.nz

Mum & Baby Yoga | Vicki Soper on Instagram: "A little snippet of our class✨ 🔹Mum & Baby Yoga www.babyyoga.co.nz #mumandbabyyoga #mumandbabygroups #nzmum #aucklandmum #mumandbaby #maternitynz #postnatalyoga #yogaauckland #nzmumlife #mumlife... Mum & Baby Yoga | Vicki Soper shared a post on Instagram: "A little snippet of our class✨ 🔹Mum & Baby Yoga www.babyyoga.co.nz ...

Finally the days are getting warmer and lighter as we move into beautiful spring.
If you are a gardener, you may be working on the veggie/flower garden, planting to catch the growth spurt which comes with the warmer weather.🌱

Similar to the garden our body is also getting ready for the sunny season. This is a good time to prepare your body, cleansing from the inside out with lighter food, fresh fruits and vegetables, herb teas or water and moving your body if you've been hibernating.

It's the perfect time to go for a walk with Bubba, stretch your legs, fill your lungs with fresh air, admire the changes in nature, enjoy the animals at Cornwall Park if you're nearby and try some Yoga exercises (you can find a few here).✨

Vicki🌻