Month: May 2019

Begin pose 4-6 weeks after birth. Place chair to wall. Arrange 2 inch high stack of folded blankets in front of chair on mat. Lie on back with knees bent. Align shoulders with edge of blankets. Back of head rests on floor and arms rest at sides. Baby may lie beside you.

With back resting on blankets, lift legs one at a time and place parallel feet flat on chair seat. Inhale, press down with feet and arms. Exhale, lift hips upward, move chest toward chin, extend arms, and hold front legs of chair.

Breathe normally and tuck tailbone. Move top front pelvis toward navel and lengthen lower back. Hold for 1-2 minutes and lower back on to floor. To release, bend knees, roll onto one side, and sit up. This pose opens chest, stretches shoulders and neck, and tightens buttocks and back thigh muscles.

Place chair to wall. Pad chair seat with pillows. Baby may rest on blankets beside chair or be held during pose.

Hold baby and stand in front of chair. Bend left knee, place heel on chair seat pillow, and straighten leg. Align right leg directly under right hip. Extend left heel and tighten front thigh muscles. Support baby on left thigh.

Inhale and lift chest. Exhale and bend slightly forward from hips. Maintain normal curves of spine. Stretch will be felt in back of left thigh and calf.

To change sides, remove baby from thigh, bend left knee and stand with feet together. Bend right knee, place right heel on chair, and bend forward from hips. Re- lease pose.

This pose develops leg strength, and stretches hamstring and calf muscles.

Place bench, blocks, or stack of books to wall. Pose may also be performed on lower step of staircase. Lay baby on blanket in front of bench. Place palms 8-10 inches apart on top of bench. 

Straighten arms and walk feet well back. Position parallel feet 8-12 inches apart. Tighten front thigh muscles, completely straighten legs, and lift buttock bones to- ward ceiling. Relax neck muscles.

Inhale and push down on bench to stretch arms and shoulders. Exhale and lengthen entire back away from hands. Breathe normally and descend head and chest.

When back is fully extended, release, and stand upright. 

This pose relieves lower back tension and stretches hamstring, shoulder, and spinal muscles. 

Place bench or chair to wall. Pose may also be performed sitting on steps of a staircase. 

Lay baby on blanket in front of bench or staircase. With knees and feet together sit on front edge of bench, step, or chair. Position elbow and back of upper left arm to outer right thigh. Place right hand on bench, step, or wall.

Inhale, squeeze knees together, and lift chest. Exhale, press left elbow to right thigh, and twist torso toward right. Elongate spine with each exhalation. Change sides. Press right elbow to left thigh, and twist toward left. 

To release, stretch chest forward over thighs, and relax. 

This pose strengthens oblique abdominal muscles and helps uterus return to normal size.

Kneel 1 to 1 1/2 feet from wall. Lay baby on blanket beside you. Lower buttocks onto heels.

Position right elbow to outside of left thigh. Inhale and lengthen spine. Exhale, press right elbow against left knee, and twist torso toward left. Bend left elbow and place left hand on wall to aid rotation of spine in twist.

Change sides. Press left elbow against right knee, and twist torso toward right. Bend right elbow and place right hand on wall to increase twist. 

To release, remove hand from wall, separate knees slightly, and stretch torso for- ward between legs. Relax forehead on floor. Release and sit upright.

This pose helps align spinal vertebrae, massages back muscles, and stretches outer hip muscles.

Lie on back on mat or rug with legs extended. Support head with small pillow if desired. Place baby beside you. Bend left knee. Place left foot on front of right thigh. Right leg on mat may be straight or slightly bent.

Inhale, expand chest, and hold left knee with right hand. Exhale, twist hips to right and press knee toward floor. Extend left arm on mat, roll left shoulder toward floor, turn head, and look over left arm. Breathe normally.

Change sides. Bend right knee, place right foot on left thigh, and press right knee toward floor. Legs move toward left. Spine, shoulders, and head twist toward right.

To release, bend both knees toward chest, roll over onto one side, and push up to a sitting position.

This pose stretches outer hip, back, and shoulder muscles. 

Place chair on mat. Lie down on back in front of chair. Baby may rest on abdomen. Extra weight of baby on mother’s abdomen relaxes back. Bend knees and rest lower legs on chair seat. Relax head, upper arms, and back on mat. 

Inhale and expand chest. Exhale and press lower back firmly into mat. With each exhalation lengthen lower back muscles by flattening back on mat. 

If baby is asleep, close your eyes and rest. Release jaw and facial muscles and allow lower back to relax. 

To release, place baby on mat, remove legs from chair, bend knees toward chest, roll onto one side, and sit up.

This pose removes leg fatigue and reduces back tension. 

Place firm bolster or stack of blankets to wall. Sit sideways on bolster with right hip against wall.

Place left hand on floor and right hand on bolster. Lower spine onto bolster, turn hips toward right, and swing both legs up wall. Adjust hips, and rest buttocks and lower back on bolster. Head and shoulders relax on mat.

Hold baby on abdomen or lay baby beside you. Either press buttocks andbacks of legs to wall, or move hips slightly away from wall. 

If baby is asleep, close eyes and relax completely for 5 to 10 minutes. To release, lay baby on mat, place feet on wall, slide buttocks off bolster, roll onto side, and sit up. 

This relaxing pose relieves leg and back fatigue, and removes shoulder tension

Lie on mat or rug with buttocks touching wall and legs up wall. Widen legs side- ways, press backs of knees to wall, and extend heels. Relax inner thighs.

Place baby on abdomen or on mat beside you. Completely relax back, shoulders, upper arms, and head on mat. If desired, add a small pillow behind head.

If baby is asleep, close your eyes and completely relax. Breathe slowly and smoothly, expanding rib cage sideways with each inhalation. Relax facial muscles.

Remain in pose 5 to 10 minutes. To release, lay baby beside you, slowly bend knees toward chest, roll onto one side, and sit up with back resting against wall.

This relaxing pose stretches inner leg muscles. 

Lie on back on mat with buttocks touching wall and legs extended up wall. Lay baby on abdomen or place on mat beside you.

Widen legs sideways, bend knees, and place soles of feet together. Allow heels to descend toward pelvic floor. For additional inner thigh stretch, press thighs to wall. 

If baby is sleeping, close your eyes and relax. With each exhalation release inner thighs, spine, and facial muscles. Rest arms at sides and breathe normally.

Remain in pose 5 minutes. To release, place baby beside you, lift legs, bring knees together, roll onto one side, and sit up with back resting on wall.

This pose relaxes back and stretches inner thigh muscles.