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POSTNATAL YOGA
Yoga practices that focus on the breath can help you address pelvic
and abdominal weaknesses that may still affect you in the postnatal
months. The practices below are easy to fit into busy lives and are best
done daily, allowing you to add a therapeutic element to your postnatal
yoga. Uplifting sequence is a flowing movement from Cat to Child’s
pose that restores and enlivens the spine after pregnancy.
SPECIAL APPLICATIONS
Kneel upright, your back straight
and a cushion between buttocks and
feet. Put another cushion under the
feet if needed. Inhale; as you exhale,
draw in the abdominal and pelvic
floor muscles, feeling your navel
pulling toward your back. Extend
your exhale. Now do this while
extending your arms in front of you,
palms up. Push your hands up on a
long exhalation. Make a wave action
slowly up and down with each
breath cycle. Relax in a kneeling or
lying position for a minute or two.
This classic Maha Bandha pose eases
mild prolapse, bladder weakness,
and loss of inner pelvic muscle tone.
Sit tall and extend your right leg.
Bend the left knee and position
your foot firmly on the floor. Turn
the toes of the right foot up and
place a yoga strap around the ball
of the foot. Drop your chin, pull
evenly on the strap, and draw up
the pelvic floor muscles as you
inhale, then even further as you
exhale. Repeat with the other leg.
SPLIT MUSCLES
WEAK PELVIC FLOOR
BENEFITS
The practices for split muscles
and weak pelvic floor are
effective in weaving together
and strengthening the deepest
layer of muscles and
connective tissue extending
from the pubic bone to
the diaphragm.
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SPECIAL APPLICATIONS
UPLIFTING SEQUENCE
1
3
2
4
Begin this sequence with a slow rhythm then adopt
a more dynamic pace. Start on all fours in Cat pose
(p.58): arch your spine and relax your head as you
inhale. If you wish, exhale with a deep “aaah.”
Lift your shoulders as you inhale, then arch
your back as you exhale, bringing your head
to look forward.
On your next exhale, sit back on
your heels without moving your hands.
Keep your head low. Sit on a cushion for
comfort if necessary.
Lean back to sit on, or close to, your heels as you
exhale. Initiate the next “cat roll” as you inhale.
Repeat the steps a few times. Rest in Child’s pose.
PACIFYING
As you gain confidence, you can
practice the above sequence with
your baby in front of you. Give her
a kiss as you stretch forward
before arching back. Your face is
her favorite sight and watching it
appear, disappear, and appear again
is a source of delight. An all-fours
position can be a comfortable way
to relax interactively with your baby
if you used it while pregnant, if your
back is sore, or if you wish to be
close to hum or sing to pacify her.
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