New Mom On The Mat

I have been getting a number of requests from New Moms to write a specific sequence which will help them bring their body, mind and spirit to a sense of balance and ease after child-birth. 

This sequence can be done by anyone, new moms or old moms - it does offer a sense of strength and energy to anyone - I definitely still practice it, even though I'm an Old MOM!!

For new moms who have had normal deliveries, you can start this practice after 6 weeks. For new moms who have had C-section deliveries, you must wait 8 weeks before you can start a vigorous practice as explained below. 

This is to ensure all the abdominal muscles are healed well and you have a little time-window to breathe and allow yourself to relax, maybe for the first time in weeks :))

To Begin - Wear comfortable clothes which allow you to breathe and move easily.

                  Have a little snack 30 minutes before you practice.

                  Take a few deep breaths and honor your achievement in creating New Life!!  

                  Do each asana slowly, observe your body's response, listen to its subtle signals..

                  Its quite ok to split the series into two sessions, maybe 20 minutes each.

                  

The most important quality - 

Be gentle with yourself..

Go Slow..

Its not a Marathon..

You are doing this only for Yourself, not for an audience.. 

New Mom Sequence

-      Start in a comfortable seated position, hands in prayer position, lengthen spine, and relax shoulders down.

-         Deepen breathing, inhale and exhale deeply.

-         Chant ‘OM’ 6 times

-         Neck Rolls – When you inhale, look up; when you exhale, look down; repeat 6 times

-         Elbow Stretch – Stretch right hand in front, then stretch it across the body towards left, let left hand hold the right hand  near elbow; now inhale, slowly turn towards left, hold pose for 6 breaths; repeat on other side.

-       Both hands Stretch – Keep both hands in front , inhale, slowly lift both towards sky, exhale, release both hands down, repeat 6 times.

-     Seated Spinal Twist – Lengthen spine, keep right hand beside right hip, keep left hand on right knee, inhale deeply, then as you exhale, slowly turn towards right side, hold posture for 8 – 10 breaths. Repeat on other side.

-   Elbow Rotations – Keep right hand on right shoulder, as you breathe, move the right elbow in clockwise direction 6 times, then move it in anti-clockwise direction 6 times. Repeat with left hand and elbow.

-   Standing Postures – 

• Simple Standing Bends – Keep feet 1 ft. apart, all toes pointing to front, point right hand to shoulder level,  then take it up towards sky, inhale and exhale, bend towards left, hold posture for 6 breaths, repeat on other side.
• Triangle – Keep feet 1 ft. apart, turn right foot out, stretch both hands to shoulder level, inhale, slowly bend to right, keep right hand on right thigh, stretch left hand towards sky, hold posture for 6 breaths. Repeat on other side.
• Warrior Posture 1- Keep feet 1 ft. apart, turn right foot to side, stretch hands to shoulder level, Inhale, and then Exhale, bend right knee, turn head to gaze over right shoulder, hold posture for 6 breaths, release and then repeat on other side.
• Warrior Posture 2 - Keep feet 1 ft. apart, turn right foot to side, stretch hands to shoulder level, bend right knee, then swing both hands upwards and stretch towards sky, hold posture for 6 breaths; Repeat on other side.
• L-Shaped Stretch with wall support – Keep both hands on wall, keep feet 1 ft. apart, slowly bend forward from the hips, breathe deeply and hold posture for 8 breaths.

• Abdominal Strengtheners -
•   Downward Dog Posture - Bring body to a V-shape, keep hands and feet hip-width apart. Slowly breathe and press your hands into the ground. Hold posture for 5 breaths and then release and sit on the ground.
•  Plank Posture – Keep hands in front of your body, lengthen both legs behind you, toes inside, slowly bring the body into the Plank position, hold the posture for 5 breaths and release body back to the floor.
• Modified Boat Posture - Sit on the mat, keep feet in front with knees bent, keep hands behind hips, fingers pointing towards your body. As you inhale, lift right leg, exhale and bring it down. Repeat 4 times on each leg. Then work towards holding each leg up straight for 5 breaths. You can do 2 sets of each.

•  Seated Postures - 
• Bound Angle Posture / Butterfly Pose – Sit on the ground, bring the soles of the feet together, keep hands beside hips for better support, breathe deeply, sit for 5 minutes.
•  Legs Extended Posture – From Butterfly pose, stretch both legs in front, turn all the toes towards the body, deepen stretch at the back of the legs, hold posture and practice deep breathing for 4 – 5 minutes.
• Shavasana - Final Resting Posture - Slowly release your body onto the floor, soften your breathing, start by letting go of the legs, then hands, shoulders, lower back onto the ground. Close your eyes, let your attention rest on your soft breathing. Be here for 5 minutes at the beginning, You can increase it to 10 minutes as you practice more consistently.

Do let me know if you have any questions.

May you have the Courage to stand tall in the center of any tornado of Life!!

Asha