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Essential Postnatal Yoga Sequence

Updated: Jul 30


1. Pranayama (Breath Work)

Sit in a comfortable seated position. Lengthen the torso. Focus on extending the inhale and the exhale. Breathe from the diaphragm. Practice for 10 cycles of breath.






2. Bidalasana (Cat/Cow)

Balance on hands and knees. Place wrist under shoulders and knees beneath hips. On the inhale soften belly towards the floor; on the exhale round the spine away form the ground pressing into the palms. Repeat 5 times.





3. Balasana (Child’s Pose)

Return to a table top position on hands and knees. Open knees and bring big toes together. Sink the hips back towards the heels and fold forward. Bring the head to the floor or stack fists underneath the forehead. Hold for 5 breaths.





4. Paschimottanasana

(Seated Forward Bend)

Sit with legs extended forward, long spine. Bring the arms overhead and bend forward from the hips. Keep the spine long and stretch towards feet. Rest hands on the floor or the legs. Hold for 5 breaths.





5.Viparita Karani (Legs up the Wall)

Rest on your side in fetal position. Bring glutei towards the wall. Swivel the legs upward against the wall with the torso resting on the ground. Place arms to the side, overhead or on the belly. Hold posture for 2-5 minutes.




6. Savasana (Corpse Pose)

Begin lying on the spine, eyes closed. Separate the feet wide and place arms by the side, a comfortable distance from the body. Rest for 1-10 minutes







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