This exercise is suitable for all women, whether you are a expectant mother or facing an empty nest, whether you are single or married. This also applies to you at the peak of parenting, through those extreme moments, when you feel exhausted for your baby.
This set of exercises emphasizes building a core, not only a strong physical core, but also a strong psychological core to help you undertake this great love and meet the challenges of motherhood.
10 minute series
Warm-up starts with sitting posture, with your hips sitting on a blanket or yoga brick to find your own breathing rhythm. Close your eyes for a while, let your consciousness browse your whole body and observe what it feels like at this moment. Stay here for 5- 10 minutes until you feel soft and comfortable breathing.
Corpse-transmitted variant
Breathe 24-30 times in 3 minutes.
Put two bricks at one end of the mat with a spacing of about 15 cm. The top brick is placed at the lowest height, and the other brick is placed at the lowest height or the middle height (the middle height is more intense). Lie back and let your head rest on the brick above; Adjust the lower brick below the heart. Open your arms and take a deep breath until you reach the lower part of your lungs.
Abdominal rolling
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1 min 8- 10 breaths
Take the brick away and bend your knees. Open your toes wide and take the initiative to retract your feet close to your hips. The arms are crossed around the lower ribs; Dial your hands slightly inward and fold your ribs. This action is especially beneficial for mothers who experience rectus abdominis separation during pregnancy and childbirth. Exhale, press the floor with your lower back, and at the same time lift your shoulders off the floor to keep your neck elongated. When inhaling, slowly lean back and repeat 4-5 times.
Abdominal variant
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1 min 8- 10 breaths
If you feel that you can challenge the belly roll variant exercise with higher difficulty coefficient, you can stretch your legs and lift them 30-60 cm off the ground. Then, when you exhale, lift your shoulders off the ground. When you inhale, gently and controllably relax your legs and return to the floor. Go on, lift your legs and shoulders when exhaling, and relax when inhaling. If you feel a lot of pressure on your lower back, you can raise your legs a little, or go back to the first belly roll mentioned above. Repeat 4-5 times.
Bridge —————————— 1 min, 8- 10 breaths.
Relax your back, go back to the floor, bend your legs, and put your feet flat on the floor, as wide as your hips, just below your knees. Slowly roll the coccyx towards the ceiling and raise your hips. Straighten your arms, cross your hands, or open your arms and feel your feet, arms and head fall to the floor. Take a deep breath, every breath reaches the lowest part of the lungs, and exhale completely. Hold it for a while, exhale and go back to the floor.
Cat type and cow type ———————16-2 minutes, 20 breaths.
Roll your body to the right and have a rest. Then put your hands on your knees, your hands are just below your shoulders, your fingers are widely spread, and your knees are just below your hips. If your knee feels uncomfortable, put a cushion under your knee. Inhale, open the heart door, exhale, the coccyx sinks to the floor, and the middle back rises to the sky. Repeat 4-5 times.
Tip: If you don't have time, end the 2-minute corpse-laying, or do a variation of the above corpse-laying.
20 minutes series
If you have 20 minutes, continue with the following asana. Note that all asanas start from the left, and then practice the right.
Cat and Cattle Variant ———————————1min, with 8- 10 breaths on each side.
Starting from the cow pose, the left leg extends backward, and the left knee and left foot are at the same height as the left hip. If you feel comfortable, stretch out your right arm. Feel the stretching from fingertips to toes. Exhale, pull your left knee and right elbow back to the middle and collide, arch your back, take a deep breath to the back of the heart area, and keep the nape of your neck elongated. Repeat the left leg and right arm for 4-5 times.
Leg-lifting cat-and-cow style ————————————— Breathe 4-5 times on each side for 30 seconds.
Hands and knees touch the ground. Inhale, straighten your left leg, then bend it to 90 degrees as far as possible, with the sole of your left foot facing the ceiling and pulling your lower abdomen towards your back. Consciously pull your hands to your knees, while keeping your shoulder blades soft and pressing down on your back. Open your heart and embrace the vast space in front of you.
Torsional sprint variant
Every side 1 min 8- 10 breath.
Stretch your left arm into the sky and twist your body. The left hip sinks to the floor, the heel behind it pushes back, the lower abdomen rotates, the body opens and turns. Breathe slowly. When exhaling, feel your feet pull towards each other equally. When inhaling, let your heart open to the sky.
High sprint variant —————————1min, 8- 10 breaths per side.
Raise your left hand and look back for the floor, then get up and enter the high sprint (if you want to relax, you can drop your knees on the floor). Open your arms and bend your elbows 90 degrees. Focus on your legs and feel your feet firmly rooted in the ground and pull toward each other. Every time you exhale, start from the center, let the elbows touch each other, while the chin is pulled down, the hind legs are kept straight, and the heels are backward. When inhaling, open your arms and heart again!
Sprint kick-take 4-5 breaths on each side for 30 seconds.
Focus on the front foot and feel the connection with the earth. Exhale, bend your elbow back to the side, tighten your core, and lift your hind legs and knees to your chest. Inhale, put your hind legs into the sprint, and keep your arms straight up to your ears. Repeat this action 4-5 times.
Tip: if you don't have time, the corpse will end in 2 minutes. If you still have time, you can continue the following pose.
30 minutes series
Double angle type —————————— 1 min, 8- 10 breaths.
Feet are separated by the width of the two cushions, with toes slightly inward and heels outward. Then keep your feet still, imagine them close to each other and feel your legs tighten. You can hang your torso and arms, or wrap your forefinger and middle finger around your big toe. Let your shoulders relax towards your back.
Grasshopper-1 minute 8- 10 breaths.
Let go of your hands and go forward, and enter the downward dog pose. Turn your body flat and put it down. His forehead fell to the floor to rest, and his arms spread out greatly. While keeping the nape of the neck elongated, lift your heart, head and arms, then lift your legs and stretch your head and toes away from each other, so that the energy flow of this pose can flow laterally instead of keeping 4-5 thorough breaths in the height direction. Pay attention to how breathing affects the shape of the pose. Fall back to the floor, turn your head to one side, adjust your breathing once or twice, and then repeat it twice.
Inverted table posture —————————— 1 min, 8- 10 breaths.
Roll your body to a sitting position and let your feet fall on the floor. Put your hands behind your back, your wrists are just below your shoulders, your fingertips point to your feet, and then lift your hips into an upside-down posture to ensure that your knees are directly above your ankles. Find a line that runs through your knees, hips and head. Push your feet and hands to the ground. Observe every inhalation and exhalation as the breath flows through the trunk.
Simple sitting posture ———————— 32-40 breaths for 4 minutes.
Untie the pose and return to the sitting position with your hands on your thighs. Feel the elongation of the spine and feel the connection with breathing again. Close your eyes, let your eyes enter, browse your whole body and observe how you feel at this moment. With this introverted concentration, follow your breath, let it fully expand your ribs and feel the energy circulating around your heart.
Support bad DHA konasana —————————————— 5 minutes.
Put a pillow along the length of the cushion (or fold several blankets into a width of about 30 cm and a length of about 90 cm), sit down and lean the sacrum (the bottom of the spine) against the edge of the pillow. Open your knees and put your feet on the soles of your feet. If the lower back is uncomfortable, you can put bricks or pillows under your knees, relax your back and open your arms. Close your eyes, breathe and expand the heart area in all directions.
Note: Pregnant mothers and nursing mothers must consult professional doctors and practice under the guidance of professional yoga teachers ~ ~
When you find time to practice, even if you just take a deep breath, feel your body, your soul, and then return to your inner self.
hope this helps