140
POSTNATAL YOGA
1
2
Make this short sequence your first mini-workout after the birth
of your baby. It enables you to stretch your body to gain stamina
and lift your spirits. It also allows for a full back stretch without
any strain to the abdominal muscles. The kneeling position, which
you used during pregnancy, continues to create a solid base for
you to stretch while close to the ground. This is an ideal sequence
to prepare you for future floor play with a crawling baby.
KNEELING STRETCHES
Position yourself on all
fours with your baby
resting on a comfortable
surface near you. Sit back
on your heels to stretch
your arms, then bend your
right elbow to open your
chest fully. Rotate your
shoulder in a circular
movement. Breathe in
and out four times as
you circle your bent arm.
Rest if you feel tired.
Stretch your right arm
forward as far as you can.
Use your left forearm
as a support so that you
can extend into your
fingers. At the same
time, extend your
tailbone back toward
your heels. Breathe
deeply four times,
then return to an
all-fours position.
BENEFITS
These stretches prevent or relieve
lower backaches, especially if linked to
muscular tension around the sciatic
nerve. They are also recommended for:
Women with a cesarean scar.
Women who have given birth
to twins or who have “split”
their right abdominal muscles.
UPPER BODY STRETCH
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141
KNEELING STRETCHES
1
Begin on all fours with
your back flat. Inhale,
relax your head, and lift
your shoulders in Cat
pose (p.58). On your
next inhale, bring one
knee toward your head,
keeping your calf muscle
and foot relaxed. Relax
your knee down as you
breathe out. Alternate
legs to achieve a full
stretch of your spine.
Relax in Child’s pose by sitting
back on your heels with your
arms relaxed and outstretched
in front of you on the floor.
Alternatively, rest on your
forearms if this feels more
comfortable. Press your hands
down as you exhale and relax
your head completely.
FULL BACK STRETCH
RESTING POSE
2
From Cat pose, bring one knee toward your head
as you inhale, then exhale and extend that leg
out behind you. Keep your leg relaxed from
the hip. Relax your head and allow
a full extension of your body in
a straight line from shoulders
to heel. Repeat on the
other side.
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