The Yoga Studio
Check out some of the following gentle poses to help get you started. Please note however, everyone is individual in what feels 'right' for them. If a pose makes you feel too uncomfortable or causes pain - don't do it. After baby arrives and especially if you're breastfeeding, your body is still producing relaxin (a hormone that relaxes the joints and may lead to over-stretching if you're not careful), so go easy on yourself.
A note about core work: In my opinion, overt core work should wait until your abdominal muscles have tightened up (the time for this varies). However, you can work your core muscles by keeping your abdominal muscles engaged throughout the poses below.
**You can hold each pose for between 5 to 10 breaths.
A note about core work: In my opinion, overt core work should wait until your abdominal muscles have tightened up (the time for this varies). However, you can work your core muscles by keeping your abdominal muscles engaged throughout the poses below.
**You can hold each pose for between 5 to 10 breaths.
Tree Pose (balance)
Tree Pose (Vrksasana): Hands on your hips, pour the weight into your left foot, spreading the toes and pressing them into your mat. Inhale, lifting your right thigh to parallel, knee bent, sole of the right foot flexed. Turn out at the hip and place the sole of your right foot above or below your knee; on the inner thigh (or) calf (or) ankle - resting the toes on the floor as if they were a kickstand. Use your hands to guide your right hip down if it's crept up. Bring your hands to heart centre, pressing the palms together. Just like your hands are pressing together, press the sole of your right foot into your inner thigh/calf and press back into the sole of the foot with your left leg. Exhale, drawing the lowest ribs together and then contain the abdominal muscles, bellybutton in and up as you continue to take long, full breaths. Repeat, other side.
If your balance is compromised, stand next to a wall.
If you want to challenge your balance, try lifting the arms overhead. You may even want to try looking up too!
If your balance is compromised, stand next to a wall.
If you want to challenge your balance, try lifting the arms overhead. You may even want to try looking up too!
Warrior 1 (stretching the legs)
Warrior 1 (Virabhadrasana 1): Standing at the top of your mat, feet together, hands on the hips. Bend both knees stepping your left foot back about 3 feet. Left toes point towards 10 o'clock, right toes to 12 (make sure the feet are pressed into the mat, especially the outer edge of the left foot). With the hands, draw the left hip forward, right hip back so your hips are square. Begin to bend into the right knee, stacking the right knee over the right ankle. Lift the arms, biceps by the ears and spread the fingers wide. Don't forget to breath! To come out of the pose; hands come back to the hips, square the left foot coming high onto the toes. Bend through the left knee and bring the left foot to meet the right. Repeat, other side OR move to Warrior 2 (below).
Warrior 2 (strengthening the legs)
Warrior 2 (Virabhadrasana 2): From warrior 1, bring your right arm forward, fingers point in the same direction as your right knee and your left arm back. Heel/toe your left foot towards the back of your mat (taking a wider stance), left toes now point to 9 o'clock. Sit low in your lunge, bending your right knee over the ankle, hips now open to the left (eventually, the right thigh can come to parallel with the floor). Bring intention to the fingers by reaching them forward (right hand) as much as you reach them back (left hand). Gaze is focused on the horizon of your right middle finger. To come out of the pose, bring your hands to your hips, heel/toe the left foot back to warrior 1 position - you can come back into warrior 1 again or spring back to standing. Repeat, other side.
Pigeon pose (sciatica relief, hip stretch)
Pigeon pose: Pigeon pose can be a little tricky. Here is a great article (click here) that guides you through various pigeon pose variations as well as talks about proper alignment. It's a great pose to try out especially if you suffered, as I did, with sciatic pain during pregnancy.
Savasana (final relaxation)
Corpse pose (savasana): Don't let the name scare you - consider it as more of a final resting pose that concludes your yoga practice. Savasana, said to be the most challenging pose of all, is about surrendering to the way things are in the present moment; setting the mind and all its thoughts aside for the time you practice savasana and dedicating your awareness to the sensations that run through the body, without judgement; your breath, heartbeat, the feeling of energy running through your limbs etc.
Lying down on your mat, bring your arms out away from you, palms turned up. Draw the legs out wider than mat distance (if that's comfy for you) and let your toes fall outwards. If lying like this gives you any lower back discomfort, roll up two towels and place them under the thighs, just above the backs of the knees. As well, a towel over your eyes can help to keep you from peeking around the room ;). Breathing at your natural rhythm, follow your inhales and exhales as you let yourself sink into the floor, letting your muscles soften. Stay for as long as you can :)
And in case you need some help:
Lying down on your mat, bring your arms out away from you, palms turned up. Draw the legs out wider than mat distance (if that's comfy for you) and let your toes fall outwards. If lying like this gives you any lower back discomfort, roll up two towels and place them under the thighs, just above the backs of the knees. As well, a towel over your eyes can help to keep you from peeking around the room ;). Breathing at your natural rhythm, follow your inhales and exhales as you let yourself sink into the floor, letting your muscles soften. Stay for as long as you can :)
And in case you need some help:
