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Child’s Pose This gentle yoga pose focuses on alleviating your head, neck, and chest pain. It also opens the pelvic floor, hips, and low back. How To Do It: – Rest on your knees and kneel on your yoga mat, resting your butt against your heels. Place both your palms on your thighs and bring your feet closer. Relax your shoulders and breath slowly.
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Mountain Pose This pose tones and strengthens your abdomen, pelvis, torso, and back. How To Do It: – Stand with both your feet together. Balance your weight evenly on both feet. – As you Inhale, raise both your arms above your head and interlock your fingers with palms facing upwards. – Now raise your shoulders upwards to your ears. As you exhale, roll your shoulders back and down your spine, opening your chest and straightening your pose.
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Bridge Pose Bridge pose is great for relieving discomfort caused by your spine. It helps strengthen your legs while at the same time stretching the hip flexors. It also opens your shoulders and chest. These can be quite tight after childbirth. How To Do It: – Bend both your knees and lay your feet flat on the floor hip width apart while lying on your back. Slide your arms beside your body, palms facing down. The fingertips should be softly in contact with the heels.
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Cow Face Pose Cow face is great for stretching your hips, as well as your neck and shoulders. Practising this pose on both your sides will help combat the shoulder hunch that happens when you’re holding the baby for a long time. How To Do it: – Slide your knees toward your centre line, stacking the right over the left. To do this, you might want to get on your hands and knees. The right knee should be directly in front of the left. Then separate your feet and return to your seat between them.
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Standing Forward Bend Standing Forward Bend calms your brain and helps relieve stress. This pose also stimulates the liver and kidneys. It also stretches your hamstrings, calves, and hips. How To Do It: – Begin this pose with Tadasana (Mountain Pose), with your hands at your hips, at the front of the mat. – Bend your knees slightly and bend your torso over your legs, hinging from your hips rather than your lower back.
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