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It may seem like you're free of your pregnancy weight after giving birth, but in reality, you're still carrying it -- only now it's outside your body. And just as being pregnant puts new strains on your joints and muscles, constantly holding a baby in your arms -- whether it's while playing, soothing or feeding –- can fatigue your body, too. Whether you're new to the discipline or a longtime yogini, regular yoga practice can give your body balance while it calms your mind and soul. And there's no need to leave your little one behind when you attend a baby-friendly postnatal yoga class.

Who's it for?
A typical postnatal class is geared toward women with babies who are precrawlers, says Christine Reeves, an instructor at The Yoga Studio in Toronto who specializes in pre- and postnatal teaching. At this stage women are unlikely to want to be away from their babies for long, and they are feeding them regularly, so a yoga class where babies are welcome is ideal. Women can begin attending about six weeks after birth, says Reeves, or about when bleeding has stopped -- although anyone who has had a caesarean should wait a bit longer. It's a good idea to check with your doctor first, and you should let your instructor know if you're having any postpregnancy complications, such as a prolapsed uterus, or if you did have a caesarean or have stitches in the perineum. Also, as in any yoga class, always mention if there are any parts of your body that are causing you problems, such as sore knees or tender breasts, and your teacher can help you adapt poses to suit your body.

What's a class like?
Postnatal classes can vary a great deal, says Reeves, depending in large part upon the age of the babies. "My class is mostly for the mother," she says, "because you could have babies anywhere from six weeks to six months old -- a huge difference in terms of activity level, alertness and awareness." Her class stays gentle and participants are encouraged to pay lots of attention to their babies. "We are on hands and knees on top of them or lying on the floor beside them, in some poses maybe even holding them," Reeves says.

Restore your body
One benefit of attending a postnatal class as opposed to a regular gentle class is that poses are geared toward the postpregnancy body. "I give them a full routine," Reeves says. "I touch on all parts of the body so they feel a fully rounded stretch and relaxation of tight muscles. But there is emphasis on certain parts of the body that need it most." For instance, women with young babies tend to have what Reeves calls "postnatal hunch" -- a tight upper back, neck and shoulders from constantly feeding and carrying the baby. To counteract this, she incorporates a lot of poses that open the chest and stretch out these areas. Reeves also emphasizes abdominals and the pelvic floor, both of which can use the extra conditioning after a pregnancy.

Rejuvenate your mind
Everyone knows about yoga's reputation for relaxation, and postnatal classes are no different. "Very often women are tired and wired and overwhelmed," Reeves says. "All that deep breathing really calms their nervous system. They come out of the class deeply restored." She notes that rather than being fatiguing, like many forms of exercise can be for many people, yoga replenishes your energy.

A social network
Many women feel overwhelmed after giving birth. Attending a postnatal yoga class gives them the chance to get to know other women in a similar situation. Reeves finds that her students really appreciate the social aspect of the class. "Getting out with the baby to a class and realizing that all the other mothers in the room are having the same difficulties takes a huge load off their minds," she says. She even makes socializing part of the routine. "I like to serve tea and cookies at the end," she says, "and we hang out for half an hour and talk."

Read our list of 20 thoughtful ways to spoil a new mom.

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