The parenting stress doesn’t leave any of the mothers untouched.
Regardless whether you are in your postnatal period and further in the first years of parenting, experienced mother or a first time mother, down-to-earth mother or celebrity mum, we all go through the same sleep deprivation, lifestyle changes, period of adaptation and tiredness trying to reduce stress. These conditions are often reasons of postpartum depression after the childbirth.
The crying newborn baby, the interrupted sleep for 2 years and more, the toddlers’ tantrums – those are things we can’t avoid. However, we can definitely reduce stress, but we need to learn quick and easy ways to calm down our minds of helping ourselves first.
This is a sequence of postnatal yoga poses from WellMama App proven to help when your stressful mind is out of control. All you need is everyday items, 7 minutes of free time (when you baby is sleeping or you’re given those precious minutes by someone’s assistance) and your kindness to yourself. It helps you to focus on your breath, stops your mind worrying, gives your mind a rest and therefore grants you a sense of relief. A real mothers’ survival poses!
However, you should consult your physician before beginning a new nutrition or yoga/fitness regimen, especially if you’ve just had a baby.
It is important to perform all the poses in the sequence they appear below. For your convenience you can follow visuals and audio instruction in WellMama app.
STEP 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.
STEP 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.
Stay in this position for one to three minutes, breathe and allow your mind to become calm.
! 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.
To come out of the pose use your hands to push your upper body back up to a vertical sitting position.
STEP 1. To reduce stress and calm down your mind quickly kneel with your hands and legs shoulder–width apart. Bring your big toes together, keeping your knees apart.
If you have a knee injury or you feel uncomfortable on your knees, place a folded blanket between your thighs and shins at the back of your knees.
STEP 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 so that it rests at a higher level.
Stay in this pose from one to two minutes. Breathe evenly, relax your forehead, relax your neck and shoulders.
To come out of the pose lift your buttocks and get yourself back into the kneeling position.
STEP 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.
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.
STEP 2. 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.
Keep your chest open and lifted. Close your eyes and listen to your breathing. Do not hold your breath, just breathe normal. 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 check the Rights & Wrongs of this pose in WellMama App.
! IMPORTANT ! To come out of the pose join your knees and roll onto your right side. Press your left hand into the floor to bring your upper body back up to a vertical sitting position.
Hope your feel well relaxed now. BeHappyMum team wishes you can keep this quietness in your mind throughout your day.