Yoga sequence to help you rest and restore! Great for pre-natal & post-natal
I was recently invited to share a yoga practice with a group of people who were either pregnant or had recently given birth. There were several other presenters, and I wanted to make sure the participants would be able to practice these deeply restorative poses not only during our session, but afterward as well, so I created this video. But as I was filming, I realized this 20-minute practice is an awesome tool for ANYONE to get a little extra rest and restoration in their day.
The needs of the pre-natal and post-natal body are a little different than at other times in our lives, so I’ve picked poses and offered modifications to help those of you who are pregnant or have recently given birth to find ease in these poses.
Getting ready to practice
Please note – this is a restorative practice. It’s not about finding strength or flexibility, rather it’s about using the props to help support your body so you can fully rest and relax. Aim for a maximum intensity level of a 1-2 on a scale of ten (where ten is the most intense), focus on your breath while in each pose, and make sure the props are fully supporting you.
I’ve used props most people will have available at home – get ready by gathering up a dining room chair, a few bed or sofa pillows, and a bath towel!
Before you get started, consider using the Bhramari Pranayama or Bumblebee Breath. This is a great tool to help you start to shift into relaxation and prepare for the restorative asana practice. (Note – if you’re currently pregnant, avoid any breath retention, be sure to move smoothly from the inhale to the exhale and back to the inhale again.)
Please make sure you consult with your physician before beginning any new exercise routine. I can’t be there in person to help guide you and answer questions about what you feel in your body. In addition to focusing on minimal intensity, as in any yoga practice, you should never experience anything sharp, pinching, or painful.
Pre-natal & post-natal considerations
During pregnancy the body produces hormones which offer greater flexibility and reduce the strength of the connective tissue in the body (to prepare you to give birth). While they are reduced, these hormones remain in your body until you finish breast feeding.
Because of this shift in your body, you might feel more flexible, but you aren’t actually more flexible. Injuries sustained from over stretching during pregancy can surface later when youre body returns to it’s normal hormonal balance.
Restorative is a great practice to use during this time of your life because you’re not challenging your flexibility or pushing yourself to the edge. Instead this practice offers the opportunity to slow down, relax, and restore.
Restorative yoga for all
I once had a teacher refer to restorative yoga as a chance to build little nests and take a nap.
Settling into a restorative pose should feel like the same “ahhhhhhh” you get when sinking in to a nice warm bath. If you feel anything else, gently lift out of the pose, and try adding more props to help support your body.
Because the body is supported you can hold these poses for an extended period of time. If it feels comfortable, you can hold each pose for 5-10 minutes. While holding the pose, focus on your breath – maintaining a slow steady breathing patten. As thoughts pop up, try to release them, allowing them to drift away like clouds floating through the sky.
Savasana
I normally include a savasana at the end of any practice. However, I wanted this to be a quick sequence you would be able to fit into your day. Especially for those who have a new baby, this twenty minute practice is a great break while baby is napping.
If you have the time consider adding an additional 5-10 minute savasana onto this practice. Take a traditional savasana if you’re not currently pregnant and can comfortably lie on your back. If you’re pregnant or not comfortable on your back, take a side lying savasana using the pillows between your legs to help you find comfort and ease. Alternatively, you can stay in the last position for an extra 3-5 minutes for your savasana.
