Mother’s Day is coming up, and there’s no better way to set a good example for the kiddos than by keeping yourself healthy. The yoga for moms routine below will help rebuild your strength and relieve stress. If you’re looking for a comprehensive 30-day plan, check out Get Stretchy
Having a baby is the most beautiful gift in the world. If you just had a baby, getting back into your routine as soon as your doctor gives you the green light, is ideal. The more time that passes, the harder it will be to get back into pre-baby body. The yoga for moms routine into your weekly regimen, doing 1 round of each move. Once you build strength, repeat the entire routine twice through.
1. Modified Plank
This pose will strengthen your arms (triceps and shoulders), and torso.
Modified High Plank: Working your way up to building upper body strength takes patience. Start working towards a full plank by first putting the knees down on the mat, and holding a modified plank. Make sure that you’re making one line from the top of the head to your knees, and try to slightly tuck the tailbone under. Pull your lower belly up to your spine. Arms are locked, with first finger and middle finger pointing straight forward. Hold for 30 seconds beginner, 1 minute intermediate. Once you can hold for 1 minute, move your way up to a full plank on your toes, and hold from 30 sec – 2 min!
2. Warrior 3 (Virabhadrasana 3)
This pose will strengthen the standing leg’s hamstrings and glutes, as well as your back.
Warrior III: Do not be fooled by this elegant pose. Your entire backside will be burning if done correctly. Remember to pull your lower abs in, your back leg super straight, and your neck long. Feel your big toe on your standing leg grounding down to the floor. For an added challenge, try arms overhead so upper arm bones are in line with your ears. Hold for 30 seconds if a beginner, or 1 minute for intermediate/advanced, 2x through.
3. Ardha Navasana (Half boat pose):
This pose will strengthen your lower abdominals and your pelvic floor.
ARDHA NAVASANA: This pose will flatten your tummy, and help tighten your entire mid-section. Try to stay in this pose, and do small pulses up with the chest, basically staying in this pose. 20 reps for beginner, 50 for intermediate, 100 for advanced (take breaks when you need it!)
4. Dolphin Pose (Ananda Balasana)
This pose will strengthen your shoulders, back, and stretch the back of your legs.
DOLPHIN POSE: Start in a plank on toes and forearms (forearms should be parallel to one another). Inhale, and slowly walk your way up towards dolpin. Continue to press forearms actively into the floor, trying to create space along the side body and lats. Ears should be near your upper arm bones. Continue to lengthen your tailbone up towards the sky. Hold for 30 seconds, or up to 1 minute if you can.
5. Happy Baby Pose (Ananda Balasana)
HAPPY BABY POSE (Ananda Balasana): This pose will help destress your day, and you’ll also be mimicking your little one 🙂 Lie on your back. With an exhale, bend your knees into your belly. Inhale, grip the outsides of your feet with your hands (if you have difficulty holding the feet directly with your hands, hold onto a strap looped over each sole.) Open your knees slightly wider than your torso, then bring them up toward your shoulders. Position each ankle directly over the knee, so your shins are perpendicular to the floor. Flex through the heels. Gently push your feet up into your hands (or the straps) as you pull your hands down to create a resistance. Hold for 5 breaths, or longer if desired.
I hope you enjoyed this yoga for moms routine. Let me know your thoughts by leaving your comments below! 🙂
I hope you enjoyed that. I love being able to connect with you over something that I'm so passionate about. Everyday I workout and stretch, and I hope to inspire you to do the same, even if it's just 15 minutes. Live the life of your dreams, and keep your body where your soul lives healthy. Remember that you workout because you love your body, not because you're trying to change it. Please check-in and leave a comment below so I know that you've read it, and let me know if there's anything else you want to learn about.
