10 tips for good (and happy!) posture during and after pregnancy _ 10thingsyogamama

But good posture is not only essential for the health of the spine and for the proper functioning of the organs, it also has a direct effect on our outlook on life, usually bringing upon a more positive frame of mind.

For the prenatal and postpartum mama, a healthy posture can help to stabilize the structural imbalance that pregnancy and postnatal carrying / feeding baby may have created in the body, thus leading to more comfort during pregnancy as well as playing an important role in postnatal recovery.

So, it’s not magic, and even though you most likely have just enough energy to think (let alone think of having good posture), here are 10 tips for finding your healthy posture.


Try these exercises while going for a walk, whether it be a pregnant or postnatal stroll, and once you’ve practiced them while walking, they can be applied to day-to-day life, sitting or standing.

Imagine that you are adding space in between the vertebrae. Bikram yoga arlington va Start at the bottom of the spine, and gently make your way up the spine, feeling that you’re getting taller and taller until you make it all the way to the crown of the head.

This simple action may very well already breathe lightness into your face and body, and things may even seem a little less “heavy”, a morale-booster! (When our posture is slouchy, this actually does weigh down onto the muscles of the spine as well as the organs in the torso, thus actually making us feel heavier)!

Imagine the inhale breath starting in your belly, then traveling up the torso like an elevator, filling the rib cage, sides of the body and finally the lungs. Yoga houston pa Exhale, come back down the “elevator”, emptying the lungs, ribs and belly.

Then do one last shoulder roll, bringing the shoulders forward, up towards the ears and back – from there, very gently and lightly let the shoulders release and deposit themselves “onto” the rib cage, as naturally as you can. Yoga toronto beaches You should feel the shoulders more “open”, or wider.

From there, imagine that your heart wants to shine outwards 🙂 ! Gentle rays or voluminous I’m-filling-the-room rays, going with whatever you feel today. Absolute yoga studio Let your heart “fill up the space” that has been created in the body by opening the shoulders.

Activating the abdominal muscles will sustain and support the length in the spine that we are aiming for, and is essential in prenatal health and postnatal recovery.

Bring the belly button (or think “baby” when you’re pregnant) toward the center of the bo dy, and at the same time, think of bringing the front tips of the hips towards each other.*

This will activate the transverse abdominal and “core” musculature, creating a kind of corset of support around the spine. Yoga body naturals coupon code It’s a lovely way to feel supported, uplifted, and even a bit “lighter”. Svaroopa yoga magic four poses (And it feels so good to finally feel the abs again when you’re a postnatal mama.)

*”Tips of the hips” is actually referring to the right and left Anterior Superior Iliac Spine, the pointy parts at the front of the pelvis that you can press with your fingers

You can use your hands to begin with if needed, by placing one hand on the back of the head and one on the back of the pelvis. Absolute yoga amsterdam Let your head move a little bit forward, then a little bit back, until you “align” vertically your 2 hands as best you can.

If you’re pregnant, there’s a chance your bum is sticking out. Yoga with adriene youtube Try reducing the sway in the lower back by slightly tucking the tailbone forward. Isha yoga flute music mp3 free download (posterior tilt)

If you’re postnatal, there’s a chance your bum is tucked in. Yoga poses beginner intermediate advanced Try bringing a little bit more of the natural curve back into the lower back by slightly sticking the bum out (slightly!!). Yoga moves utrecht schedule (anterior tilt)

A healthy and toned pelvic floor is vital for a sense of global well-being and for good posture. Black crow yoga In yoga tradition, the pelvic floor is known as the “battery” of the body, source of vitality and life.

If you’re not familiar with Kegels, here are 6 exercises to get you started. Yoga poses for throat chakra Then, while walking, think of gently adding Kegels to your stroll. Sangha yoga studio zagreb Activate the perineum for a few a strides, then release for a few strides, repeating 5-10 times.

You may notice that adding Kegels to your walk helps to generate an “uplifted” feeling to your body, while continuing to tone the lower body. Best beginner yoga youtube channels To sustain a good posture, a healthy and toned pelvic floor is essential.

*By creating connections with and strengthening the deep core muscles, incorporating movementto any Kegel work will help to integrate the pelvic floor exercises into the overall functionality of the body, this is what we’re aiming for!

Sighing releases tension and invites us to breathe deeply. Bikram yoga perth victoria park A full breath oxygenates the body, nourishing and helping to strengthen the postural muscles surrounding the spine.

Then, press and root your feet into the ground with each step you take, almost as if to massage the ground with the soles of the feet as you walk, and again, notice how this also “lights up” the legs.

This very simple tool will help to create more circulation in the feet and legs, and throughout the entire body, as well as build tone in the leg muscles. Different types of yoga breathing techniques Toned leg muscles will help to support the body in its standing posture.

*If you’re pregnant and your belly is heavy, this exercise may not be appropriate or comfortable, save it for a postnatal stroll with your baby!

There is probably one of these versions that will seem the most comfortable and familiar to you. Corepower yoga los angeles ca ( When you’re pregnant you may feel like it’s your belly that’s leading the way.)

While thinking of keeping the spine long and incorporating the previous exercises, this exercise can help to rectify subtle shifts in weight that the body reverts to during and after pregnancy to compensate for possible muscular or structural weaknesses. Tamil yoga Make sure to apply the other tips when you try this one out.

You might also recognize this cue from yoga classes, another wonderful tip for good posture, but also for finding focus and relieving stress in day-to-day life, as well as being an excellent tool for birth preparation.

You know how sometimes when you’re working hard on something, you realize at one point that you’re tensing up other parts of the body, say the forehead, jaw or shoulders, as if these parts of the body want to “work” with you? (Nice of them, but no thanks 😉 !)

Bring your attention to the feet and legs, although we’re maintaining tone there, can the toes (for example) relax a bit more? Or maybe the hips?

* These are all cues that can be applied to your yoga practice, just as yoga looks to create a feeling of space in the body, so does a good posture.

* These tips can be applied to the pregnant and postnatal mama. Yoga edinburgh Even the ab work during pregnancy, in all gentleness, will help to maintain the health of the spine, promote deep breathing and will keep the abdominal muscles responsive and ready for pushing, come labor.

By aiming at feeling the spine long and our body properly aligned, we can most definitely feel the effects on the mind, possibly bringing upon a more positive, refreshed, or simply more awake outlook.

Hi! I’m Myriam, a former dancer turned yoga teacher based in Montreal. Hot yoga nyc midtown east I’m also the mother of a beautiful toddler son and brand new baby daughter (oh the love!). Yoga poses for abs and core I believe deeply in the virtues of bringing breath and body awareness as well as humor and loving-kindness to new mamas, and mamas-to-be! Read more→

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