Christmas lights are down, along with the empty boxes of chocolate and your bank account… that’s only one of the reasons people experience the ‘January blues’. Less sunshine, cold weather, less outdoor activity and socialising add another 50 shadows of grey to the reality of January.
If you are a new mother, your stress is doubled or tripled with a crying baby, sleep deprivation, post-pregnancy pain in back and shoulders, high dependence on your baby’s regime and huge changes in your life style. So whether you have a young baby or older child, let’s give you an ENERGY BOOST and something POSITIVE to help you physically and psychologically with this easy home yoga poses!
Along with exercising, outdoor activity and trying something new in the year as many sources recommend, YOGA is a convenient way for new mothers to beat the January blues (as well as to get back into shape and lose baby weight) as it can fit perfectly into a mothers busy day at home with no special props. Yoga has plenty of physical benefits, proven to help beat depression and ease anxiety… it’s ideal for the postnatal body of those mothers and those who are at home often.
As well as boosting your energy and helping common pain in the shoulders, neck and lower back, WellMama app offers yoga poses for relaxation in 5 or 15 minutes, at home, using home stuff if you do not have a yoga props!
- The yoga poses should be performed exactly in the consequence they are given in the app and here in a blog.
- The yoga poses need to be performed correctly. Please check right and wrongs in the app. This is the only this way you can benefit from it.
- Please CHECK WITH YOUR PHYSICIAN OR DOCTOR before you start any fitness or yoga activity.
- While staying in the pose, observe your breath as it is quite difficult to watch the time and stay focused in the pose.
This yoga pose is a great way to give your body a rest and stretch your back at the same time especially if you have experience back pain from carrying your baby. You will need a yoga brick, or some thick books and a blanket if you have a knee injury.1. Kneel with your hands and legs shoulder–width apart. Bring your big toes together, keeping your knees apart
2. Lower your buttocks down so they rest on your heels. Place your forehead on the floor or a folded blanket, yoga brick or a thick book so that there’s no strain on your neck and you feel relaxed and comfortable in the position. If you feel there is too much weight on your forehead, add more support for your forehead so that it rests at a higher level.
*If you don’t feel relaxed in this position, please check the Wellmama’s Right and Wrong Instructions section to make sure you’re performing the exercise correctly.
3. Stay in this pose for 3 minutes if you feel comfortable. Use your breath to stay longer in the pose. Let’s say 20 -30 even breathing cycles.
This lovely pose gently stretches your back, while allowing your mind be peaceful and at rest. You will need thick books or yoga bricks to support your head in this position.
1.Sit on the floor or on folded blankets and cross your legs. Straighten your spine, roll your shoulders back and down and draw your shoulder blades together.
2.Fold forward from your waist until your forehead rests on the support. Feel your spine and neck stretching and getting longer. Move your shoulders down away from your ears.
*If your chin is pushing into your neck then you need to make your support books or bricks lower
*If your back feels uncomfortable or painful then you need to make your support higher.
*If you experience pain in your knees or hip joints, then add more height under your bottom, like an additional folded blanket or a thick book.
3. Stay in this pose for 2 minutes. Then slowly lift the upper body and straighten your legs one by one to come out of the pose.
Let’s give your back and head a rest, with this yoga pose, you may need to save some energy for your newborn baby or energetic older children! You will need a chair, two blankets and a yoga brick or some thick books for this exercise.
1.Sit on the floor, on a support of around 2 inches or 10 centimeters. You can use folded blankets, thick books or a yoga brick for this.
2.Extend your legs out in front of you, with your feet shoulder-width apart, and put a small rolled blanket under your knees.
3. Lean your upper body forward and place your forehead on a chair or stool in front of you, or on a pile of thick books.
4. Release your arms alongside your legs. If you feel any pain in your lower back, allow your knees and toes to drop out to the sides.
5. And relax. Stay in this position for 2 minutes. While in the pose observe your breath and body.
*There should be no strain in your back but only nice feeling of stretching.
This pose is a comfortable and effective way to give your body a good rest, as part of your busy daily routine. Perfect to ease pain after childbirth and take 5 whilst baby naps. All you’ll need is 2 blankets of equal size, a small narrow pillow or a special yoga bolster, a small towel or yoga belts only IF you have any knee issues .
1.Sit on the floor and put a pillow or a bolster behind you, in line with your spine. Bend your legs, open your knees out and join the soles of your feet together.
2.Roll 2 blankets separately and place them at the outside of your thighs so that you can allow your thighs to relax and drop down and feel more comfortable.
*If you have any knee issues, place a small towel or flannel at the back of your knees. Make sure your knees are at the same height, to keep your body symmetrical
3.Draw your shoulder blades together to open your chest and slowly lean back so that your back rests on the pillow or bolster behind you. Your hands should be at your sides with your palms facing upwards.
4.Close your eyes and listen to your breathing. Breathe evenly and slowly.
*This pose rests your body and mind. Stay in this position for 5 minutes or for as long as you feel comfortable.
*You can place your baby on your pelvic region like many mums do to enjoy your mother and baby bond, then rest ,and with any luck, nap together.
*The moment you feel any discomfort, release and correct your pose. If your feel discomfort in your lower back, then pull your bottom closer into your heels or, move the support for your spine further away from your hips.
5. Stay in the pose for 3 minutes. Observe your body from inside to get the full relaxation. And breathe evenly. To come out of the pose slowly join your knees and roll onto your right side.
We hope you make time for 5 or 15 minute our easy home yoga poses, if you have aches and pains after pregnancy or need to start looking after yourself with simple home workouts, WellMama is perfect to fit into your busy days.