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POSTNATAL YOGA
Let your progression toward more dynamic yoga be guided by your needs; you may wish
to continue practicing relaxed stretches close to the floor, or move on to more vigorous
limbering sequences. Pace yourself, watch the flow of your breath in your movements,
and always relax afterward. If your baby needs your attention in the middle of a sequence,
return to your starting position and exhale to relax. Then smile and greet your baby.
6–16 WEEKS
CAUTION
The distance of your feet from the
wall depends on your spinal curve. Start
with a distance at which your back is
comfortable before gradually moving
your feet closer to the wall as your
alignment improves. If needed, place a
cushion between your middle back and
the wall to begin with. Practice first
without your baby to concentrate on
your breathing. Only practice the
advanced move if you are confident
holding your baby in a relaxed way.
STANDING TALL
Standing tall refers not only to having a straight back but to
using your pelvic floor, abdominal muscles, and lower back
muscles to hold your pelvis in perfect alignment with your spine.
It is only while in this aligned Mountain pose that stretching
becomes truly beneficial. Having aligned yourself against the
wall to monitor your spinal curves when pregnant, this can
now become an enjoyable practice with your baby.
Stand a short distance from a wall
with your knees bent loosely and
your baby in your arms. Align the
length of your spine against the wall.
Pull your abdominal muscles up on
an exhalation, and open your chest
as you inhale. Lower your chin and
lengthen the back of your neck.
As your alignment improves, stand
closer to the wall.
SPINAL ALIGNMENT
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STANDING TALL
If you have had a cesarean
section, or your baby does
not like being lifted up in the
air at present, place one
foot on a chair or stool.
Hold your baby on your
raised leg with a relaxed
hold. As you press your
back against the wall,
practice Reverse breathing
(p.133) slowly, lengthening
each exhale before releasing
your pelvic floor at the end
of the exhalation. Repeat
with the other leg.
OPTIONAL PELVIC
FLOOR LIFT
PELVIC FLOOR LIFT
Use the rhythm of your breathing to
lift your pelvic floor as part of your
spinal realignment while playing with
your baby. Raise your baby slowly in
the air above your head as you inhale
and lift your pelvic floor muscles.
Lower your baby gently as you exhale
and continue to lift your pelvic floor
muscles. Release them at the end of
the exhale. Repeat three times if your
baby is happy.
ADVANCED MOVE
Place your left foot on your
right knee. Align your left
knee and hip to elongate
your spine and correct the
tilt of your pelvis. Hold your
baby safely yet loosely on
your left thigh. Exhale and
raise your right arm up
against the wall. Take four
deep breaths. Lift your pelvic
floor muscles as you exhale,
pressing your shoulder against
the wall with each exhalation.
Repeat on the other side.
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