My Top 3 Postnatal Yoga Poses

My Top 3 Postnatal Yoga Poses

What yoga poses are safe to do after baby? This question comes up a lot for new parents. The biggest rule of thumb for all poses and movement - can your breath continuously? If the breath is shallow or labored, it is an indication that your body might not be ready for pose or movement.

Rib Cage Breathing

Do not underestimate the power of your breath! Before starting a movement practice, you want to practice rib cage breathing. Mastering this breath practice is essential to healing your core and pelvic floor.

I choose the following 3 poses because:

• Great beginner poses but has lots variations to increase challenge

• Strengthens your true core (diaphragm, transverse abdominals, multifidus, and pelvic floor)

• Strengthen your glutei

• Does not compromise your linea alba

1. Bridge Pose

Lie on your back with your feet hip width distance apart. Shoulders relax away from your ears and arms down along your sides. On the exhale, lift your hips. Your shoulders, hands and feet are your foundation in this pose. Using a block between the thighs to help keep legs parallel.

Daily practice: 3x, holding for pose through 3 breaths. Gradually increase to longer holds and more rounds.

2. Balancing Table

Come into tabletop. Wrists are shoulder width distance and knees hip width distance (knees maybe slightly wider if pregnant). Spread the finger evenly into your mat, curl your toes under. Gaze in between the hands. Draw the navel toward the back of the body. Breath comfortable.

On the exhale extend one leg hip height and opposite arm in line with the ear. To read more about this pose and variations.

Daily practice: 3x, holding for pose through 3 breaths. Gradually increase to longer holds and more rounds.

3. Chair Pose

From standing, lift the toes and spread evenly on your mat. On the exhale, bend the knees and sit back into an imaginary chair. On the next exhale, extend the arms in line with the ears. Breath comfortably for 3 breaths and gradually increase.

Add a block between the thighs to add challenge to the posture. If newer to the practice, start with hands at heart center until breath is comfortable. Try this pose standing behind a wall for challenge and support.

Daily practice: 3x, holding for pose through 3 breaths. Gradually increase to longer holds and more rounds.

Consideration for movement before getting back to your mat or exercise routine:

• It took 10 months to grow baby, give your body and self the same time and grace to heal

• How did your birth and healing go? Every birth and healing is going to look very different.

• Bleeding has completed stopped.

• Do you notice any doming, bulging or invagination at the midline?

• Do you feel any pelvic pressure?

Standing Forward Bends for Pregnancy

Uttanasana - Standing Forward Bend

Standing forward bends are one of my favorites poses. It gives us a chance to “look inward'“, both physically and metaphorically. On a physically level, this pose helps to stretch the hamstrings and calves. It may also help to relieve tension in the upper body, headaches, insomnia, and reduce fatigue. Emotionally, forward bends may help with mild depression and anxiety.

Pregnancy tips:

• Take a wider stance to make space for baby.

• If hamstrings are tight and/or there is a lot of roundness in the spine, bend the knees.

• Use blocks or a chair to create more space.

• Play with the pose! Postures do not need to be static. Walk out the feet, sway the upper body, find movement and play!

• Caution: If you feel light headed or dizzy, come out of the pose.

1. Uttanasana - Standing Forward Bend. Take a wider stance to make space for baby.

2. Uttanasana - Standing Forward Bend with blocks. Use blocks to support the hands or arms in your forward bend. Adjust the blocks to a height that feels comfortable for your body and stage of pregnancy.

3. Downhill Skier - Knees bent generously, forearms on thighs for support. This pose is great if you are in your 3rd trimester, have tight hamstrings or want a more supportive bend.

4. Prasarita Padottanasana - Wide Legged Forward Bend. During pregnancy, you may opt to choose to have feet slightly closer together. This is to help maintain stability while create space in the hips and hamstrings. Hand/arm variations, place on: mat, elbows, outside feet (as pictured), on blocks.

5. Prasarita Padottanasana - Wide Legged Forward Bend with chair. This is a great supportive variation. Use a chair to rest your forehead and/or arms for full upper body support.