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POSTNATAL YOGA
Just as you used mindful breathing to release tension in your birthing
muscles before birth, you can use focused breathing from one week
after the birth to start to regain pelvic floor muscle tone, drawing
up these muscles with your breath cycles. Do this, too, if you had a
cesarean because the tissues surrounding your pelvic floor will have
stretched as your baby grew. As well as having a powerful toning
action, focused breathing is calming and centers your energy.
INNER TONING
CAUTION
If you had a cesarean, do not
bring your knees to your chest
until your scar has fully healed.
Use Constructive Rest position
(p.20) for your Reverse
breathing practice.
As you press your hands
together, feel your upper
back and shoulder muscles
strengthening and the front
of your chest lifting
Lie on your back with your knees bent. Use a cushion to
support your neck in an aligned position if needed. Bring
your hands together in Prayer mudra to focus your
attention and to help you feel centered and balanced.
Inhale, and as you exhale, press the base of your palms
together while drawing in your pelvic floor and your
abdominal muscles. Release your hand press at the end of
your exhalation. Repeat three times. You can be with your
baby for this intense yet relaxed practice that renews
your inner strength after giving birth.
Breathe deeply
between your
ribs to feel your
waistline again
Press your feet
down onto
the floor
Engage the
muscles around
your sitting bones
INNER TONING WITH PRAYER MUDRA
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Lie on your back with your knees bent. Your arms can
be at your sides or on your abdomen. Focus on your
breathing rhythm and try to even out your inhalation
and exhalation. Then extend an exhalation to draw in
your pelvic floor and abdominal muscles. With regular
practice, you will be able to enjoy holding this drawing
in while taking another breath and intensifying it on the
next exhalation. To make this more challenging, bring
your knees up and hold them down gently as you exhale.
This practice also helps strengthen the lower back.
REVERSE BREATHING
Learning to walk in a straight line again after giving birth
is a common challenge. Hold your baby with your spine
erect and weight evenly distributed. Keep your knees
slightly bent for spinal alignment. Walk with very small
steps, breathing freely, along a line or in a circle. Let go
of any thoughts or emotions with each step you take.
WALKING RELAXATION
If reaching your knees
with your hands causes
strain, use a strap or
shawl to hold your knees.
Always lift one knee first,
followed by the other
INNER TONING
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