After having a baby, it’s normal to be eager to regain strength and tone in your midsection or core. In this post, I’ll share some of my favorite poses to help you do just that by gradually adding more yoga to your life.
(The benefits of postpartum or postpartum yoga extend WAY beyond core strength – both for the new mom and the caring family!).
My story
I remember after my first birth, I was so amazed that I struggled with simple things like getting out of the back seat of my car after putting my baby in his seat. I knew the but Postpartum women had these kinds of problems, but I didn’t think about it I I will.
My pregnancy was very easy. I was active and strong. (I was still able to press into the headrest at 8 months pregnant.) But after my baby was born, it was like my core forgot how to function.
Duh.
Everything had been extended and it would take some time to get things back together again. Why I thought I could escape this fate, I don’t know. Like so many aspects of first pregnancy and first baby, it seemed so surreal. It was hard for me to imagine myself needing time to recover.
See also It is safe? Basic work during pregnancy
Then came the panic… and the guilt.
(First for the function of my core muscles. Then the aesthetics.)
What if I never regain use of my core muscles? How will I care for my baby if I can’t get out of the back seat of my car when I put her in her car seat?
What if I can’t wear a two piece swimsuit again? What if I look pregnant forever?
Afterwards, I felt guilty for even having these thoughts.
I had grown HUMAN! Shouldn’t I be proud of my body for creating life? What happened to me;
But I didn’t just want to feel strong again. I also wanted to look strong.
It’s okay to feel how you feel.
In case you feel the same way, let me remind you:
- You can love your body and be proud of it AND crave it Look loud, too.
- You are allowed to set your sights on a flatter stomach.
- My hope for you is that whatever your goals are, they come from a place of self-love — not disdain for your new body and/or life as a mother.
- Trust that if your body knows how to grow a whole person from scratch, it also knows how to heal.
- It may never be the same like before pregnancy, but your core can still be strong, healthy, functional and beautiful! I hope you feel beautiful and confident NOW in the body you have (yoga can help with this process too.)
Ready to learn my favorite core-strengthening poses for postpartum? Let’s get to it, shall we?
Postpartum Yoga: Poses for Postpartum Core Strength
But first, a disclaimer: New mothers should get exercise clearance from their health care provider before trying these exercises. Contact your doctor or midwife first!
Phase 1: New Baby! Basic awareness work (first 3-6 months)
Deep abdominal breathing.
Begin lying on your back with your knees bent and feet flat on the floor. Close your eyes and bring your hands to your belly, taking a moment to appreciate the amazing gift your body has given you. ‘
Remember how it felt to have a life growing inside you. Take a deep breath and imagine your core filling with gratitude for your body and compassion for yourself.
Reclining pelvic tilts.
Bring your awareness to your waist. Notice how it naturally curves away from the floor. Take a deep breath. As you exhale, tilt your pelvis so that your hip points rise toward your shoulders. The small of your back will gently press into the floor. Notice how this very subtle movement engages your deep abdominal muscles.
Inhale, find the natural curve in your waist again. Repeat 5-10 times (start with two and add as you get stronger).
Phase 2: Postpartum Core Strength – Gaining strength. (Not earlier than 3-6 months)
Cat – Cow
Remember this from prenatal yoga? Get on all fours and practice bringing your chest forward into a gentle backbend on the inhale and rounding your back on the exhale. (Repeat 5-10 times or until tired.)
Cat-cow curls
This is for when you’re ready to incorporate even more abdominal strength into your Cat-Cow practice. Bring one leg behind you parallel to the floor as you find your cow pose. Know that holding this position may be enough at first.
When you’re ready for more, practice bringing the lifted knee toward your nose while rounding your back into cat pose. See how close you can get your knee to your nose.
Do several laps at your own pace, following the rhythm of your own breathing.
Variations of planks
Go slow with Plank!
Start on hands and knees. If it feels okay, start moving your knees back until your shoulders, hips and knees are in line. If you have trouble holding this (dropped hips or collapsed shoulders), go back to hands and knees.
Once you’ve mastered the kneeling version of the Plank. You can try straightening one leg behind you. Then, the other. Work your way up to holding the Plank of your choice for 30 seconds to 1 minute.
Finger taps
Lie on your back with your knees bent and feet on the floor. Lift one leg so that your knee is hovering just over the same side hip. Adjust the knee angle so that it is about 90 degrees. (This means your shin is parallel to the floor.)
Take a deep breath. As you exhale, slowly lower that leg to the floor while maintaining that 90-degree knee angle. Tap your toes on the floor. Raise the leg back to its original position on the inhale.
Repeat a few times, alternating legs.
Bridge Lifts
Lie on your back with your knees bent and feet on the floor. Begin to tilt your pelvis (hips toward your shoulders) until you feel your lower back gently press into the floor. (See supine pelvic tilt above.) Then, as you inhale, begin to lift your hips away from the floor until you find Bridge Pose (Setu Banda Sarvangasana).
As you exhale, slowly lower your back down to the floor with control — shoulders, sides, then hips. Repeat a few more times, allowing your breath to set your pace.
Reclining Twist Empowering
Lie on your back. Raise your knees so that they are directly above your hips, knees at a 90-degree angle. Extend your arms out to the sides in a T shape. Inhale. On a long exhale, slowly begin to bring both legs to your right side so that they hover above the floor. Try not to let them touch – or touch the touch for a second! On the next inhalation, slowly raise the legs back to their starting position. Then try the other side.
Remember, going slow and careful is more important than anything else. Start with just one on each side and add as you feel ready.
Phase 3: Postpartum Core Strength – Ready for more!
Side planks hip lifts
Start this in a Side Forearm Plank position with the bottom knee bent (see photo). With an inhale, lift your upper hip and lower it with an exhale.
Down Dog to Plank
This is my favorite way to warm up to prepare for my Vinyasa Flow class. Start at Plank. On the exhale, lift the hips up and back into Dog Facing Dog. On the forward inhale wave, stack your shoulders over your wrists for Plank Pose. Repeat about 5 times.
Down Dog to Cheetah
From Down Dog, lift one leg up and behind you on an inhale. As you exhale, come forward into a plank, round your upper back and bring your knee to your nose. You can repeat with that leg a few times or go directly to the other side.
This is the first post in a series on core strength. Be sure to check back soon and sign up for my email newsletter so you don’t miss the next post where I’ll be talking to some of my favorite teachers about postpartum core strength.
