142
POSTNATAL YOGA
1
2
If you are not yet ready for the exertion of dynamic standing poses,
this adapted Sun salutation allows you to experience a full stretch
while remaining grounded as you move in and out of an all-fours
position. Take your time and progress gently from one pose to the
next, relaxing in between each move. With practice, aim to repeat
this sequence twice on each side every day in a flowing motion
that is guided by the rhythm of your breathing.
KNEELING SUN
SALUTATION
Place your baby safely close by. Move into a well-aligned
all-fours Cat pose (insert), the knees directly under the
hips and hands under the shoulders. Align the neck and
spine. As you inhale, raise your right arm and left leg,
Exhale and lower your arm.
On your next exhale, bend your
extended leg, move it forward,
and place your foot between
your hands. Stretch your lower
spine and keep your hips aligned
as you press down firmly with
your left foot to prevent your
knee from turning out.
BENEFITS
Having turned your hips and
knees out through the many weeks
of pregnancy, this sequence takes
you back to the alignment and
symmetry of classic yoga to
center and strengthen you. These
balancing poses will also help
you regain your agility.
creating a strong line from hand to foot. As you exhale,
stretch further through the wrists to the fingertips and
from knee to heel. If you have pelvic pain, skip Steps 2
and 3. Return to Cat pose before moving to Step 4.
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143
Keep your knee
straight by pressing
your big toe on the
floor and checking
your hip alignment
Tighten your buttocks
to strengthen your
lower spine as you
stretch your arms up
3
5
4
Exhale as you straighten
your left leg and sit back
on your right heel. Your
arms should be extended
on either side of your
straight leg. Try to place
your forehead just above
your knee and keep the
sole of your front foot
on the floor, but do not
force either of these
movements.
Inhale, and on your next
exhale, lower your arms
and place your left knee
on the floor in line with
your right knee. Slowly
sit back on your heels
in Child’s pose with your
arms extended in front
of you. Alternatively,
relax in Child’s pose
with your arms turned
out on each side of
your body.
Inhale and raise your arms slowly
above your head. As you exhale,
move your center of gravity above
your right knee. Bend your left knee
so that you come into a kneeling
Warrior pose. Look ahead without
moving your arms back, to avoid
weakening your lumbar spine.
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