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Hi Mommas! I’m really excited about today’s post because my friend Mary Sabo, who is a Private Yoga Instructor out in the Hamptons & NYC was kind enough to help ME and YOU get back into the YOGA GROOVE right before summer starts! Mary put together 8 POSES that are targeted at helping New Mommas get back into shape. She designed the routine as a post-partum exercise, but it can be practiced by ALL!**Scroll down to the end of the post for a full instructional video & a detailed explanation of each pose**
When it comes to working out, I’m partial to a quick jog around the block or some sort of cycling class (soul-cycle being my favorite). I had never taken much to YOGA when I was younger (probably due to my lack of patience) but after I had Rosie that began to change. A friend of mine gave me a gift-card to a Mommy & Me Yoga Class on university & 12th street (for any of my NYC readers) and to my surprise I really enjoyed it. It ended up being more about stretching and breathing & a way to bond with the babe rather then a traditional yoga class but either way it felt good to move and take care of my body in a slow & gentle way after the LABOR (no pun intended) that I put it through.
Over the last few months I’ve taken a hiatus from working out all together. A number of factors contributed to this unconscious decision: I haven’t been able to muster up the energy while running around after my toddler all day, I no longer belonged to a formal gym & and it was a long & DARK winter which left me feeling especially lethargic (all excuses I know)…but now that Spring has Sprung I have been wanting to get back into working out & plan on easing into it with YOGA.
WHY YOGA? A woman’s body goes through tons of changes during pregnancy, this can cause a lot of stress to the body over 9 months. That stress in addition to birth it self can leave a new mother feeling tired, in pain and out of control. Yoga is a fantastic way for new moms to gradually heal their bodies, calm their soul and find some much needed me time. Not to mention all of the below Yoga Poses can be done in the comfort of one’s home. That mean’s no need to worry about hiring a babysitter or leaving the house early on. Each of these moves are meant to target different areas of the body as well as the MIND. You can do them in sequence or choose to focus on 1-2 poses at a time.
ABOUT MARY: If any of you are interested in taking a private yoga lesson or a small group class Mary creates customized programs for clients that get them moving more and stressing less & feeling comfortable in their bodies both on and off the mat. She offers private lessons in the Hamptons & NYC and she is able to work with clients virtually if they are outside of the NYC area. “It’s my business to help you fall in love with your yoga + self-care practices, get you nourishing your body, empowering your mind and finding your natural state of flow” – Mary Sabo
YOGA ROUTINE: Below Mary has outlined 8 poses & has also provided an instructional video which you can find at the bottom of the post! Namaste Mommas!
I. TIGER POSE
The Tiger pose helps to relieve back pain, tone muscles and improve digestion.
- Get on all fours, raise your left knee and bring it towards your chest, bring your head down at the same time.
- Hold the position for 5 seconds.
- While exhaling bring your head up and stretch your leg backwards.
- Repeat 5 – 10 times.
II. CAMEL POSE
The Camel pose is great for stretching and toning muscles. It is especially useful for toning the stomach after pregnancy.
- Kneel on the yoga mat.
- Make sure your knees are a hip width apart.
- Start to inhale while slowly tilting back.
- Put your hands on your heels while keeping your arms straight.
- Hold the position for 10 – 20 seconds.
*** Be cautious and stay in tune with your body. If you had a c-section, wait until you have heeled and are cleared by your MD to stretch the front side of your body as this goes into a
III. TRIANGLE POSE
The Triangle pose is great for reducing belly size and improving balance.
- Stand up and put your feet 4 feet apart.
- Turn your left foot 90 degrees.
- Bend your body to the left side.
- Touch your foot with your foot with your left hand.
- Put your right hand straight in the air.
- Hold this position for 10 seconds.
IV. LEGS UP POSE
The Legs Up pose helps circulate blood and ease anxiety.
- Place a pillow or cushion on the floor in front of a wall.
- Sit on the pillow, then lay back and slide your body until your butt is on the wall and your legs are leaning on the wall.
- Hold for 8 minutes.
V. CHAIR POSE
The Chair pose helps tone your core and your pelvic floor.
- Stand with your feet a hip width apart.
- While inhaling bring your arms up with your palms facing together, keep them the same distance as your hips.
- Exhale and bend your knees, like you are sitting in a chair.
- Keep your thighs parallel to the floor while keeping your knees in line with your hips.
- Hold for 5 – 10 seconds.
- Repeat 5 times.
The Plank pose helps strengthen your back and tone your abdominal muscles.
- Kneel on all fours and then lean down on your forearms/elbows.
- Put your hands together.
- Bring your feet back one at a time and straighten out your legs.
- Slowly move your feet so that your heels are facing the wall.
- Hold this position for 5 – 10 seconds.
The Cobra pose is great for relieving lower back pain and firming the buttocks, arms and shoulders.
- Lie flat on your stomach.
- Put your hands on the mat and lift your torso up, leaving your legs and pelvic region on the mat.
- Hold for 10 second.
- Repeat 5-10 times.
The Scissors pose helps strengthen leg muscles and arm muscles.
- Lie down on your back.
- Raise your arms and legs so that they are facing up.
- Move your right arm and leg upwards at the same time you move your left arm and leg down.
- Reverse movements and repeat 5-8 times
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YOGA ROUTINE VIDEO INSTRUCTION– provided by Mary Sabo