1. Rag-doll with arm bind.
Put your legs apart shoulder width distance apart and you fold your trunk over your legs as you soften the knees. Connect or hold your hands together starting from your hips as you go up to your back lifting the arms. Bend as you do this, letting you head move towards the floor and your hands wrapped over your head. Breathe in and out deeply while doing this. This exercise helps greatly in relieving tension in the shoulders, neck and head that may have been caused by carrying and breastfeeding new born babies.
2. Forearm plank pose
This is the best accessible position of all the planks for many people. This can be easily done by first positioning yourself in the pushup position the lowering you forearms making sure your fist and elbows are flat, your palms balled up and should be directly below your shoulders, look at the floor in front of you and toes curled under. This helps in healing and strengthening the spine and abdominal muscles.
3. Bridge pose
Start by lying on your back, bend your knees maintaining your feet on the ground. With your palms flat, extend your arms along the ground then press using your arms and feet firmly as you lift your hips. Place your hands under your buttocks as you hold your buttocks off the ground trying to roll your shoulders back and directly below your body. This helps in energising or strengthening the spine, reduces anxiety and fatigue and also opens up the back, chest and neck.
4. Yoga time with child.
Have fun and show your baby how you pose. You will be possibly surprise how fast they will catch on!
