Use yoga to help stretch your muscles
Working on your post-baby body can be hard work, bit with these six easy-to-do yoga poses you’ll be on your way.
Michele Pernetta, one of the UK’s leading Bikram yoga teachers, shares her advice on the poses you should do.
Yoga is unsurpassed as a safe, gentle, yet very effective form of exercise and these poses can be done as soon as the new mum feels ready to do some gentle stretching and toning.
Renewed energy, better sleep, slimming and toning are some of the benefits, as well as toning the all-important pelvic floor before contemplating any more vigorous forms of exercise.
Performed regularly, and preferably as part of a regular yoga practice, the six poses demonstrated will effectively tone the core muscles, flatten the stomach and align the spine, hips and pelvis, while releasing tightness and nurturing the body. It is a good idea to rest for 20 seconds between each pose and they can be done together as a set or separately throughout the day – ideal for fitting in between naps or feeding.
Michele says: “Keeping the lower back safe, while gently toning and strengthening stretched abdominal muscles is key. After Caesarean section one must work carefully and gently also to ensure scar tissue is gently worked with and circulation and tone restored.
“It is advisable to work with an experienced instructor and if something doesn't feel right don't do it. Remember you are not the same as you were before the baby, so work carefully and don’t push yourself too hard.”
1. Half Moon
This works wonders for the waistline and core strength while loosening tight muscles around the pelvis and spine.
Traditionally performed with the feet together this can be modified to the feet hip width apart for more stability of the pelvis.
2. Eagle
This releases tension in shoulders and upper back from holding a baby, brings fresh oxygenated blood to the reproductive organs, strengthens lower back, legs, feet and ankles (helpful when lifting babies and toddlers) opens all the major joints of the body and is good against varicose veins by strengthening the valves in the veins and also cellulite of the thighs by giving massage and squeezing to the thighs.
3. Half Tortoise
This is a rejuvenating and relaxing pose, good for lack of sleep and mental burnout. It is nurturing and calming. This pose oxygenates the blood, rests the mind by bringing circulation to the head and is good for thyroid, parathyroid and pituitary. It tones hips and thighs and relieves tension in shoulders. In India it is used for irritable bowel syndrome.
4. Cobra
This strengthens the lower back while keeping it safe, creates symmetry in the body and opens upper back, chest and ribcage. It brings circulation to the uterus and ovaries, and tones arms, waistline, buttocks and legs.
5. Spine Twist
This slims the waist by strengthening the transverse abdominal muscles which create a girdle-like effect on the abdomen. It releases tension from the back muscles, hips and neck, improves digestion, and releases tight hips, glutes and ilio-tibeal bands.
6. Kapalabhati
This breathing exercise refreshes and energises, as well as being a good way to bring tone to the abdominal area; it massages the abdominal organs, oxygenates the body, removes carbon dioxide, and is good for the nervous system. It is good for abdominal muscles.
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