Category: Chapter 9 – THE POSTNATAL POSES

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.