Postnatal Self-Care, Yoga with Baby
Written by: Karen Baker, Yoga Instructor, Year One Wellness Administrator
(https://karenfaithbaker.godaddysites.com/)
You likely had some kind of emotional reaction when you read the word ‘yoga’. You might have gotten excited or nervous to get up and move your body. You could have even scoffed and said ‘I don't have time for that’. As someone who has been practicing and teaching yoga for over ten years, I know yoga is not for everyone. However, yoga does have a starting place for everyone, regardless if you're a couch potato, marathon runner, busy parent, if you work out regularly, or are just now starting your fitness journey. One of the best ways we can take care of ourselves is to take care of our bodies, and I believe that all exercise matters. There are so many forms of exercise that all lead to different results. Some forms of exercise can be to exhaust the body and expel excess energy, like kickboxing or running. Other forms of exercise like Yoga or Tai Chi can be used to harness and gather more energy. The following poses are for parents and babies to move and bond together. Specifically, these are for parents to get some gentle movement and stretching in their bodies! (Please consult your medical provider before starting any exercise regime, including yoga.)
Before we get started, I want to mention that comparison is the thief of joy. I have been practicing yoga for over ten years. I also have multidirectional hypermobility (I am diagnosably super flexible which has caused some joint issues). Your practice will not look like mine and mine will not look like yours. Each of our bodies are different! One side of your body might feel different or more tight than the other. For example, the left side of my body tends to be tighter because I tend to lean on my left hip when I sit. So be patient with your practice, breathe, and move slowly.
Seated Twist
In a seated position extend your legs out in front of you. Move the fleshy part of your glutes and upper thighs out from under you so your sit bones root into the ground. Place your baby on your legs or on the floor beside you. Whatever is most comfortable for you and your baby.
Inhale your arms over your head, keep your toes active, and grow long through the crown of your head.
On your exhale extend your arms out long to the left and right, and gently twist. Rotate from your shoulders and chin.
On your inhale, slowly move your arms back overhead. Then on your next exhale rotate to the other side.
Seated Forward Fold
1. In a seated position extend your legs out in front of you. Move the fleshy part of your glutes and upper thighs out from under you so your sit bones root into the ground. Place your baby on your legs or on the floor beside you. Whatever is most comfortable for you and your baby.
2. Inhale your arms over your head, and keep your toes active.
3. As you exhale, extend your arms towards your toes or as far as you can stretch comfortably while keeping your back straight.
4. Option to bring a gentle bend to your knees to stretch a different part of your hamstrings and calves.
5. Hold for five to ten breaths.
Seated Bound Angle
1. From a seated forward fold, draw the soles of your feet together knees out wide.
2. Draw your heels as close to your groin as possible.
3. Place your baby in front of you or on your feet.
4. Keeping your spine straight and shoulders back, gently press your knees towards the ground.
5. You may clasp your feet and press your elbows into your knees.
6. Hold for 5 breaths.
Cradle Pose
1. Place your baby on either side of you, draw one knee to your chest, and externally rotate your knee out to the side.
2. Bring your knee to the crease of your elbow and your foot into the crease of your opposite elbow. Alternatively, you can scoop your arms under your knee and calf and gently hug your leg closer to your chest.
3. Keep the opposite leg long and straight and the spine tall.
4. Hold for 5 breaths and repeat on the other side.
Table Top
1. In Table Top, hands are directly under your shoulders and knees are directly under your hips.
2. Place your baby in between your hands.
3. Firmly press into all ten fingers and bring a micro bend to your elbows (something I am not doing in these photos, oops!)
4. Gently rock your body back and forth, gently, warming up the joints in your wrists.
4. For a deeper stretch, rotate your hands so your fingers are pointed towards the long sides of the mat. Gently rock side to side.
5. Toes may be tucked or untucked
6. Stay here for five breaths.
Cat/Cow
1. From Table Top, come to Cow Pose. Draw your belly button to your spine to engage your core. Inhale tilting your tailbone up to the sky, and imagine each vertebra following in-suit with your spine moving like a wave, slowly dropping your belly. Lastly, draw your chin up, press your shoulders away from your ears, and your heart forward.
2. Then as you exhale come to Cat Pose. With control, curl the tailbone down first. With your breath imagine your spine moving like a wave, pulling each vertebra starting from the tailbone up towards the ceiling. Lastly, relax your neck and allow the crown of your head to shine down.
3. Repeat this 10 times, pressing firmly into all 10 fingers.
This practice primarily focuses on stretching the inner thighs, lower back, shoulders, and hamstrings. Yoga is not a competition, it's not about doing it right or being perfect. It is just about showing up, connecting with your body, and moving with your breath. Exercise is incredibly important to self-care, mental health, and emotional well-being. By incorporating some creative ways to move your body and spend time with your little one, you can connect with your baby and take care of your physical well-being!
