Yoga Workout for New Moms
February 21, 2014Once you have the green light to exercise again after delivery, here’s some great yoga and core moves you can do to ease yourself back in to shape. Remember your body has gone through quite a bit of stress during pregnancy and labor. If you’ve taken the recommended 4 to 6 weeks off after vaginal delivery, you need to allow your body to gently get back to working out.
When your baby is napping or you have an extra 20 minutes, I recommend rolling out your yoga mat or a towel and doing these moves. I personally started doing yoga again around 3.5 weeks post delivery. This routine has helped me work out the kinks in my body from breastfeeding and carrying Timothy Grayson. I also feel more energized after many sleepless nights when I can find some time to stretch my body. Performing these postures will help to strengthen the pelvic floor muscles, core, legs and arms as well.
Rounded Cat:
Rounded Cat
Start on all fours, with your hands under your shoulders and your knees under your hips. Find a neutral spine and take an inhalation. On an exhalation engage your pelvic floor muscles and tuck your tailbone under as you round your back and bring your chin towards your chest. Draw your lower abdominals deep in to your spine. Come back to neutral then repeat 3 to 5 more times. This move will help you reconnect to your core and pelvic floor muscles, while stretching out the spine and back.
Knee To Nose:
knee to nose part 1
Knee to nose part 2
Stay in a rounded cat position. On an inhale draw your right knee towards your nose, then exhale extend the right leg straight back behind you. Repeat 5 times then switch to the other leg. This exercise builds strength in the shoulders, core muscles, hips, thighs and lower back.
Bird Dog:
Bird Dog
From all fours, extend your right arm in front of you at shoulder level and your left leg behind you at hip height. Try and imagine you are balancing a glass of water between your shoulders and on your lower back and keep your body completely steady as you switch sides. Alternate sides 5 more times each and on the last one you can hold each side for 5 to 8 breaths as you engage your core and feel the length from fingers to toes. Bird dog works the core, stabilizes the lower back, and tones your arms and legs.
Kneeling Bow:
Kneeling Bow
I love this next pose to open up my shoulders and chest since I’m breastfeeding all the time. Even new moms who opt to bottle-feed can suffer from rounded shoulders from carrying their newborns. Extend your right arm forward and your left leg straight back. Once you feel steady reach around with your right hand as you bend your left knee and catch the ankle or foot. Bow the leg back as you lift your chest open and breathe deeply. Hold for 5 to 8 breaths then repeat on the other side.
Pigeon Prep and Pigeon:
Pigeon Prep & Pigeon
Pigeon Prep & Pigeon part 2
Pigeon is one of my favorite postures and it’s perfect for new moms. Tension and stress as a mother as well as inactivity can lead to stiff hips and a tight lower back. From all fours slide your right shin forward and parallel to the front of the mat as you lengthen your left leg long behind. Lift your chest and open your heart then move your chest forward and rest on your forearms of forehead. Hold the pose for 8-10 deep breaths and repeat on the left side.
Half Bridge:
Half Bridge
From pigeon on your left side, you can swing your back leg around and lie down. Place both feet flat on the mat hip width apart and lift your hips up. Interlace your hands under your lower back and lengthen the shoulders down away from the ears as you bring your shoulder blades towards each other. Engage your hamstrings, buttock and lower abs. Lower your butt down then lift back up 2 to 3 more times. Each time you lift up, engage your pelvic floor as well.
Try this routine 2 to 3 times a week when you can fit some time in for yourself. Your body, mind and baby will appreciate it!
-Kristin McGee is a fitness professional here in NYC; she a certified yoga and Pilates instructor as well as an ACE certified personal trainer. She is a new mom and loves sharing her fitness and health expertise with the NYC community!
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