postpartum yoga practice - 10 to 30 minutes

by Linda Spackman

This postpartum yoga practice is an offering to new mothers who might find the possibility of attending a yoga class in the early weeks of becoming a mother overwhelming. This practice can be done in as little as 10 minutes or for as long as half an hour. Please be encouraged to take even a little time to nourish yourself with this practice. It is designed to support you during this important and transformative time.

It is my firm belief that mothers who are healthy mentally and physically can care for their children with compassion and grace, and that many of the difficulties we have in modern society could be lessened with the awareness that yoga practice encourages in one’s life.

Purpose of the Sequence

Bring physical alignment and alertness to posture.
Relieve pressure in the breast area and the rounding of the shoulders so common with breast-feeding and caring for baby.
Begin to engage the abdomen and pelvic floor in a supportive way. It is very important not to over stress strengthening this area too soon after birth.
Encourage deep relaxation and an inward focus – very important for the early months of motherhood.

Guidelines/Cautions

Begin this practice 3-4 weeks post partum (6-8 weeks after C-section), or after all bleeding has stopped.
Not for menstruation or bleeding.
This very short sequence can be done daily.
Build this entire sequence with intelligence, avoid rushing!
Only do poses that feel right.
During this time it is important to take time to nourish yourself in order to have energy and stamina to nurture your growing child.

Urdhva Prasarita Padasana – Upward Extended Legs

Benefits

Relieves upper back tension
Lifts and tones abdominal organs

Instructions

Recline with pelvis flat and back of legs completely supported by wall
Join the inner legs
Tighten the thighs and knees and press the legs to the wall
Extend strongly through the arms to lengthen and narrow waist
Draw the abdominal organs toward the spine
Relax your arms either overhead or by your side, whichever is more comfortable
Soften your face
Hold for 1 to 5 minutes
Focus on your breath and draw your energy inwardly
Let go of outer demands

Adho Mukha Svanasana – Downward Facing Dog

Benefits

Lifts and tones uterus, abdominal organs and pelvic floor
Extends spine and relieves back tension

Cautions

Not appropriate for those with wrist difficulty

Instructions

Place hands on floor and walk balls of feet on blocks, can be done without blocks
Place center back heel at the wall with feet hip width apart
Walk hands forward to stretch the arms and legs completely
Press thighs up and back
Breathe normally
Hold for 30 seconds to 2 minutes, repeat up to three times

Tadasana – Mountain Pose
Benefits

Lifts and tones pelvic floor and organs
Improves posture

Instructions

Stand with block between upper thighs, close to but not touching perineum
Bring feet as close as possible without twisting knees
Simultaneously turn outer thighs in and tuck buttocks away from back waist
Press outer thighs to block to lift pelvic floor
Hold for 15 to 30 seconds, repeat up to 3 times

Vrksasana – Tree Pose

Benefits

Improves posture
Lifts and tones pelvic organs
Energizes system

Instructions

Stand in Tadasana with left foot about 6 inches from wall
Reach up though left arm and place fingers on the wall
Lift right ankle with right hand place heel as high as possible in top of left thigh
Press raised heel and thigh together to lift pelvic floor
Tuck bent leg buttock away from back waist
Extend right arm
If possible, bring left hand away from wall to balance
Hold for 30 seconds to one minute
Do the left side
Repeat up to 3 times

Vajrasana with Gomukhasana Arms

Benefits

Rests legs, releases any gripping in abdomen or pelvic floor
Relieves leg swelling and curative for varicose veins
Brings healthy circulation to breast area

Instructions

On hands and knees place folded blanket on calf
With feet and knees together, sit back on heels
Lift waist and chest
Lift left arm straight up
Bend elbow and reach between shoulder blades
Take right hand to left buttock and reach towards left hand
Attempt to clasp fingers tips
If unable to clasp, use a strap over left shoulder and hold with each hand
Hold for up to 1 minute each side
To release, extend each arm to straight
Repeat on second side

Do 2 cycles

Pasasana – Noose Twist
ADD to sequence 8 to 12 weeks after delivery.

Benefits

Relieves tension in mid-back

Instructions

Sit sideways on chair with right side towards wall and heels on high block
Inhale and raise both sides of waist and left arm
Exhale fold and twist to catch left shoulder outside right knee
Bring both palms to the wall
Twist for 15 to 30 seconds
Repeat on left side

Maha Mudra – Great Seal
ADD to sequence 8 to 12 weeks after delivery

Benefits

Lifts and tones pelvic organs
Corrects prolapsed uterus
Improves digestion

Instructions

Sit on folded blanket with right foot against inner left thigh
Push sole of left foot into strap
Pull on strap to lift waist and chest
Inhale, raise chest and chin
Exhale tuck chin to chest
Inhale into the chest
While exhaling, gently lift pelvic floor and abdominal organs up and back towards spine
Repeat 1 to 3 cycles
Raise chin
Change sides
To finish, extend both legs to straight and press thighs down

Savasana Cycle with Roll – Corpse Pose Cycle with Roll

Benefits
• Opens chest
• Relieves fatigue

Instructions

Recline with blanket roll under tip of shoulder blades
Rest back of head and feet on floor
If comfortable, straighten the legs
Remain 1 to 3 minutes
Then bend the legs, press the feet, lift the pelvis and move shoulders to the floor
Move the blanket under the tip of the tailbone
If tailbone is tender, try adjusting blanket or skip to the next step
Extend the legs if possible
Remain 1 to 3 minutes
Then bend the legs, press the feet, lift the pelvis and move blanket under back of thighs
Completely relax for 3 to 5 minutes
Focus on the quiet rhythmic nature of your breath
With each inhalation visualize light coming into your chest
Trace the path of your exhalation until it completely disappears (do not do this last step if you suffer from postpartum depression)

Roll to the side and use strength of arms to come to up

Finish practice by sitting quietly.
Prepare to focus your energy and attention outwardly by first reflecting on gratitude for the support you received to do this practice, (from family, or from baby’s sleeping or resting quietly). Then set your intention to bring any clarity and insight you gained from the practice into your relationships and toward fulfilling your responsibilities.

Namaste