The Postnatal Yoga Programme

Regain strength and flexibility with special attention to muscles stressed during childbirth

Relax muscles overworked by tending to baby, ease the stress of sleep loss

Nourish and empower mind and spirit and the change and new challenges in your life

Learn and get stronger at your own pace with a progressive three-part practice

Demonstrated by three instructors at different stages of new motherhood, this practice lets you do one, two or all three segments depending on how you feel day-to-day.

Phase I : Excellent if you're fairly new to yoga or have just given birth. Includes a gentle warm-up you can do just days after delivery in bed or on a mat; simple yoga breathing techniques; stretches for lower back, neck and shoulders; and moves to strengthen pelvic floor.

Phase II : Keeps pace with you as you feel stronger and regain your energy. Floor exercises rebuild abdominal strength, realign posture, strengthen spinal muscles and increase stamina.

Phase III : Puts you well on your way to regaining your form. Powerful standing poses improve balance, spinal stability and lower body power; gentle hip openers and spinal twists ease you into the short guided relaxation.