After the birth of my first daughter, I felt like a stranger in my body. My pelvic floor seemed to have disappeared. Surely my insides were going to fall right out! Not true, of course, but the connection between mind and body is powerful—especially in new motherhood.
As a new mom, my body and my heart wanted the same thing: support! Postnatal yoga helped with both. My body grew stronger as I practiced yoga in the months following my daughter’s birth. Emotionally, postnatal yoga helped me feel balanced. Mindfully moving my body and breathing deeply put me in a better mood. Yoga helped me, and it can help you too!
Your health-care provider will generally give you the OK to begin practicing yoga about 6 weeks after giving birth vaginally, or 8 weeks if you birthed by Cesarean (C-section). Yoga poses like Bridge, Chair, and Seated Eagle can help support your body and bring more happiness into your day. Give them a try, and remember: you can make your practice feel complete by sitting still for 10 breaths before you begin, and lying down for at least 3 to 5 minutes when you’ve finished.
BRIDGE POSE opens your chest after all that time spent rounding forward to feed and cuddle baby.
HOW TO: On your back, position heels beneath knees and rest your arms by your side. Relax your neck. Inhale into your chest. Exhale and lift thighs and hips toward the ceiling. Point your tailbone toward your knees. Relax your buttocks. Gently lift pelvic floor. For more support, press elbows into the ground and place your hands at your low back. Take 8 breaths. To finish, remove your hands from your low back, slowly rolling down the length of your spine. Breathe as you go.
CHAIR POSE restores your pelvic floor while strengthening your legs.
HOW TO: Stand with your feet hip distance apart, toes forward. Keep knees over heels as you lower your hips. (If your heels rise, place a rolled towel underneath.) Aim your tailbone slightly toward the ground. Gently lift your collarbone. Lift your arms overhead, alongside your ears. Relax your shoulders. Lightly lift low belly and pelvic floor away from thighs. Start with a few breaths, and work up to 10 as you get stronger. To finish, exhale as you straighten your legs and slowly lower your arms.
SEATED EAGLE POSE unwinds your upper back as you round forward to soothe yourself.
HOW TO: Sit tall. Cross right knee deeply over your left. Draw heels toward hips. (For sensitive knees, loosely cross your legs, or open them into a gentle straddle.) Inhale, cross left elbow over right. Bending at the elbows, snuggle the backs of your hands together. Exhale and fold forward. Enjoy 5 slow breaths. To finish, inhale to sit up; exhale to unwind. Repeat on the other side.
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