A Few Simple Moves
I'm always thinking of ways I can share something of value with you, and it occurred to me recently that there are a few simple moves I am repeatedly recommending to my 1:1 clients that could be of use to share more broadly.
This message is probably not relevant for you if you already have a strong yoga or fitness practice. But a lot of the times, especially when working with people during the later postpartum period, it can appear as though the idea of doing any kind of physical self-care that may fall in the category of "exercise" feels daunting and overwhelming.
I'm a big fan of sneaking small beneficial things in wherever we can. A one minute counterpose that opens your chest after hours of forward slouching can work wonders. A play period with your little one where you lay on your belly instead of sitting crosslegged and hunched over for a change, is the tummy time even us grownups need!
The mind can be so black and white in its thinking, all or nothing. But the truth is, a few small moves CAN make a difference in how we actually feel.
During a recent visit with a postpartum mom around the 6 month mark, we identified a few simple moves that I would recommend to anyone looking to feel better in their body after a period of not moving or stretching much outside of repetitive routine activities. And the best part is they can all even be done in bed, so any of them are easy to slip into your day just before sleep or upon awakening!
Child's pose: This posture stretches the low back, relaxes the psoas and other hip flexors, and calms the nervous system. Give it a minute or two before transitioning out of bed, and see if it doesn't offer something restorative.
Legs up the wall: If your legs are feeling heavy or sore, this can take the load off, bring fresh blood flow into the pelvic bowl, and offers a launch point for additional stretching of the legs if so inspired. P.S. I do this one often during, and nearly always after births.
Twists: This pose invites an amazing opening through the back and side body. This stretch can reach all the way up into the tissues of your chest, encouraging deeper breathing to boot.
Bird-dog: When you feel ready for something strengthening, bird-dog is my favorite. This is the one where you start in table top, and reach alternating arms and legs away from each other. It activates the back body which tends to weaken with modern living and parenthood, and gently fires up the core to help stabilize your balance in this position.
Pigeon pose: This may be too much of a stretch for some, but if your hips are especially tight or achy, give pigeon a try.
Scroll down to see all images. Lingering for at least a minute in any of these is ideal to achieve a most noticeable shift. Adding in deep breaths, sighs, and small rocking motions as desired can all enhance the holistic benefit of these postures. Be mindful not to force anything if any of these moves cause pain or otherwise don't feel right in your body.
I hope this lands as an inspiring reminder to give yourself the gift of simple movements to support you in reconnecting with your body.
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