Postnatal Yoga

Postnatal Strength: This class is ideal if you've recently given birth (6 weeks and beyond), and are discovering that you need both strength and physical, mental, and emotional relief. Being a parent requires a lot of energy on your body and mind, and this class will help you to stay strong! Be prepared to breathe, stabilize, and move. This class is designed for the post-partum period. (My Prenatal classes are also well-suited for these first few months after birth.)

Spotify playlist for Postnatal Strength

This class is designed to give relief to new mothers. If you've experienced childbirth in recent months, your body has been through a lot, and mentally taking care of a newborn is a big adjustment. This class will give you relief physically, mentally, and emotionally. You'll have a chance to breathe, stretch, and relax.

Take time for you! Wake up your postpartum body and energize your physical and spiritual health. It's time to let yoga make you feel wonderful again!

Get back into your yoga practice and get your pre-pregnancy body back. This is the perfect class to do while baby naps or just hangs out in a swing or on a blanket close by.

Focus on your belly, your back, and your shoulders. Burn some fat and calories while you're at it! Since you're probably not getting a lot of sleep, this class will heat you up and tone you up without wearing you out. It's a great all around class to get you "moving into stillness" again.

All it takes is 30 minutes to recharge your body and your mind and feel wonderful. This postnatal yoga class focuses on getting back your pre-pregnancy body and getting rid of the aches and pains associated with a recently pregnant body.
It's important to take time for yourself so that you can be all you need to be for the little one who needs you 24/7.

Jump Back In

Welcome to life with your beautiful new baby. Are you ready to kick start your post-pregnancy power yoga practice!?

This is a traditional Baptiste Power Vinyasa Yoga class, safely modified for women who are resuming their practice after pregnancy and delivery. You'll be able to return to the physicality of your practice while making appropriate changes to the poses and flow for where you are right now. It is time to "Jump Back In” and take the time for your own self-care, so you can truly be able to effectively and lovingly care for others.

Dave is joined in this class by his wife, Anna-Lisa, 3 months after the birth of their 2nd child. She models the practice with strength and grace to Dave's distinctly detailed and empowering teaching.

PLEASE NOTE: This class is designed for women to resume an established power vinyasa yoga practices safely after pregnancy. If you are brand new to yoga or did not already practice power yoga or vinyasa yoga before you became pregnant, please instead check out one of YogaDownload’s other great postnatal classes.

This Indieflow Partner Yoga Restorative class was originally created for expecting mothers and their partners to foster a deep sense of trust and connection before baby arrives. This class, however, is a beautiful practice for anyone wishing to create that deeper connection with their partner.

It is recommended that you watch this video in segments. See how to get into and out of one posture, listen to the instructions, then PAUSE the video to do the pose. Spend as long in each posture as you wish. Poses are intended for each partner to enjoy the more restorative part* so be sure to switch before moving on to the next posture!

* For a Prenatal practice, please note that the expecting mother is generally the one who enjoys the restorative aspect while her partner acts as the base.

** For a Postnatal practice, partners can switch, please be aware that a mother who has recently given birth is still working to regain core strength and stability.

Kristen loves to engage with yogis and to help you grow. As you practice this class, and any of the IndieFlow yoga classes on YogaDownload, if anything comes up for you, you are invited to leave a comment or question, in the reviews section and she will respond!

Peace begins from within. As a new mom it is imperative to find a sense of calm, as life can feel more chaotic, especially when your baby is crying, dinner is cooking, and laundry is piling up. We begin this practice with a seated meditation and mantra: Sarvesham Shantir Bhavatu. My presence creates peace.

This Postnatal class (for women 6 weeks postpartum and beyond) will focus on some of the key pain points for new moms – shoulders and upper back, and hips, with an emphasis on the main concern of a postnatal mama – the mummy tummy! Kristen’s precise cues will move you through a well-rounded class of Sun Salutations, standing poses and other poses that focus on safely regaining core strength with thoughtfulness to having recently given birth.

*Before beginning this practice, please watch this FREE short video in which I discuss how to check for diastasis recti, the separation of the abdominal muscles. This is an important check before moving forward with core strengthening.

*Although the exercises and engagements discussed in this class are safe for you, if you do have a separation of the rectus abdominis muscles (diastasis) that you are aware of, please use a scarf or a band wrapped around your waist to draw the sides of your waist in, to cinch the rectus abdominis together as you work. Also, consider dropping to your knees if you feel weak or shaky in plank pose, for example, and back out of the depth any posture when necessary. Postpartum recovery takes patience. You will feel stronger with safe, consistent work. Pay attention to cues to bring more awareness to your pelvic floor and core, and over time, you will feel the benefits.

One final note: our babies are not with us for the filming, but by all means, this practice can be done with your baby. Simply place a soft blanket above your mat with your baby on it. As we move through Sun Salutations and other flows, it is a great time to engage, smile, and play peek-a-boo with your baby. If your baby needs to be held, simply hold her close to your body so you can maintain balanced alignment. This is good practice for you everyday!

In this FREE informational class, Kristen Boyle explains how to check for diastasis (separation of the rectus abdominis muscles) after pregnancy, how to safely work the core to restore strength and encourage healing.

*Be sure to check out Kristen's IndieFlow Postnatal Yoga class!

This is a practice for moms with 6 week old babies up to 3 year old toddlers. Many moms with kids these ages find it challenging to get their yoga practice in, so this class is a perfect solution. You can do it all, or just 10,15, 20 minutes of it. We emphasize twisting to release toxins, we show ways to modify the poses, and we work on the core (the area most moms want back). Yoga for New Moms helps you get SOME yoga in, which is better than NO yoga! Enjoy the practice, and namaste and play!

Yoga-ga is for babies from 4 weeks old up to crawling and their parent or caregiver and a super fun idea for playgroups!! In this fun filled second class of the series, you’ll practice some baby cuddlin’ moves along with a bit of strengthening and lengthening for mom; relaxation for both. Feel free to pause and replay portions of the video to enjoy the class at the pace appropriate for you and your baby (and their friends). You are sure to relish this bonding experience! Heartfelt gratitude to you for sharing yoga with your child, it is a lifelong gift of well-being.

Get your pre-baby body back by starting with this class designed specifically for new moms. Stretch your neck, open your shoulders, stretch and strengthen your lower back, and strengthen your core. Practice a gentle Vinyasa flow to build heat and to ease back into your yoga practice while nurturing and re-energizing yourself.

Yoga-ga offers songs and movements designed specifically for babies from 4 weeks old up to crawling, along with a few fun yoga poses yoga can do together to build strength and stamina (you'll need it!). You are not only getting your yoga on, but enjoying a one-of-a-kind bonding experience with your baby. Make sure you have your medical provider's postpartum "ok" to exercise.