Postpartum Yoga
Yoga Pose for Strengthening Your Deep Core: Boat Pose (Navasana)
If you're looking to strengthen your deep core muscles and engage your entire core, Boat Pose, or Navasana, is an excellent yoga pose to incorporate into your practice. This pose not only targets your deep core muscles but also engages your hip flexors, lower back muscles, and the muscles in your thighs.
To practice Boat Pose:
1. Begin by sitting on your mat with your legs extended in front of you, hands resting on the floor beside your hips.
2. Slowly lean back slightly, balancing on your sitting bones and lifting your feet off the floor. It's important to maintain a straight spine throughout the pose.
3. As you lift your feet, bend your knees and bring your shins parallel to the floor. Ideally, your thighs should be at a 45-degree angle to the floor, forming a "V" shape with your torso.
4. Extend your arms forward, parallel to the floor, and keep them as straight as possible.
5. Engage your core muscles by drawing your navel towards your spine, feeling a deep contraction in your abdominal area.
6. Find a focal point and gaze forward, keeping your neck and head aligned with your spine.
7. Hold the pose for 30 seconds to a minute, breathing deeply and maintaining your balance.
8. To release, lower your feet back to the mat and return to a seated position.
As you maintain the pose, you may feel your abdominal muscles working intensely, including the rectus abdominis, obliques, and transverse abdominis. Regular practice of Boat Pose can help improve core strength, stability, and balance.
Here are 4 more yoga poses that are beneficial for postpartum recovery:
1. Cat-Cow Pose: This gentle pose helps to stretch and strengthen the spine while promoting flexibility. Begin on all fours with your hands directly under your shoulders and knees hip-width apart. Inhale as you lift your chest and tailbone towards the ceiling, arching your back (cow pose). Exhale as you round your spine, dropping your head and tucking your tailbone (cat pose). Repeat this fluid movement for a few minutes to relieve tension in the lower back and hips.
2. Bridge Pose: This pose strengthens the pelvic area, abdominal muscles, and glutes, all of which can be weakened during pregnancy and childbirth. Lie on your back with your knees bent, feet hip-width apart. Exhale and gently lift your hips off the ground, pressing your feet into the mat. Hold this position for a few breaths, engaging your core and squeezing your glutes. Inhale as you slowly lower your hips back to the mat.
3. Goddess Pose: This pose helps to open up the hips and strengthen the legs. Stand with your feet wide apart, toes turned out at a comfortable angle. Inhale deeply and as you exhale, bend your knees out to the sides, lowering your body into a squat position. Keep your spine straight and engage your core muscles. Hold this pose for a few breaths, feeling the stretch in your inner thighs. Slowly straighten your legs to come out of the pose.
4. Child's Pose: This restorative pose is perfect for relieving tension and promoting relaxation. Start on all fours, and then bring your hips towards your heels as you lower your forehead to the mat. Extend your arms in front of you or rest them alongside your body. Take deep breaths and allow your back and hips to relax. This pose can be modified by placing a bolster or folded blanket under your chest for extra support, and can easily be done while still in bed Mama!
Remember to listen to your body and modify these poses as needed. Practicing these gentle yoga poses can help support your postpartum recovery by promoting strength, flexibility, and relaxation. Happy healing!
