Suitable for mothers with babies over 6 months as an extended opening pose.

Sit with the spine tall and shoulders down and relaxed. Bend both kness and pull them in towards the body. Place the soles of the feet together (or as close together as you can as you drop the knees out to the sides. Hold the feet. Inhale and lift the body upwards, rolling a little forwards on the sitting bones. Try and keep the back straight as you lean forwards a little, keeping the neck in line with the spine so eyes gaze down a little. Pull in the tummy muscles and keep the shoulders relaxed. You can tighten the pelvic floor muscles here too. If you like and the inner thighs feel flexible, you can apply a gentle pressure with the forearms on the legs. Do not push down with the hands as this can force the legs into over-extension.

REASONS TO DO BUTTERFLY/PURNA TITALO ASANA:

A relief for the body from standing, walking and conventional sitting. Opens the hips and pelvis. Gives greater flexibility to the inner thighs. A good pose to prepare for other hip opening asanas.

Easy version is suitable for new mothers but wait at least six months before taking the hands to the feet as it takes the uterus time to return to it’s pre-pregnancy position.

Easy / Beginners version. Sit on the knees as shown, keep the knees and feet hip distance apart. Place the hands on the lower back and gently move the hips forwards a little. Then move the shoulders backwards whilst trying to keep the hips where they are. Lift the chin and open the chest.

Full Version. When you have improved with the back bending poses and feel strong and flexible enough, lower one hand at a time to the ankles as shown in the picture. It is important to keep the hips forwards so if you cannot do this without folding the hips down towards the feet, you must stay with the first version of the pose. If the hands can hold the ankles, drop the head back and try and maximise the back bend. *Note, make sure you are warmed up for this position, never take it first in a routine. It will also help your flexibility if you take a forward bend following this asana.

REASONS TO DO CAMEL POSE / USTRASANA:

Opens the chest (great for nursing mothers) and greatly improves flexibilty of the spine. Another fantastic reason to do Camel pose is it feels fantastic!

When you are strong in Warrior II you can progress slowly towards this position.In the description of Warrior II you will find an added side bend. Work with this variation until you can take the finger to the floor.

Taking Warrior position, inhale and stretch one arm down past the knee and touch the fingers to the floor. The other arm to begin with is reaching straight upwards, fingers outstretched. You should form a nice line though both of the extended arms. Do not allow the top shoulder to fall inwards, it is important to keep the chest open. Turn the top hand away from you and bend the elbow, letting the arm gently move behind the back. When flexibility allows, place the hand on the thigh (as shown in the photograph). The gaze is upward yet if this is uncomfortable on the neck, gaze forwards or slightly down. To reach the full position, lift the lower hand off the floor, take it behind the bent leg, release the other hand from the thigh and hold the hands together. Feels great! Keep breathing steadily and return by reversing the position. Repeat to the other side.

REASONS TO DO BOUND EXTENDED SIDE ANGLE/BADDHA UTTHITA PARSVAKONASANA:

Strenthens the legs, knees, ankles and groin area, tones the waist, opens the chest and shoulders. Will improve stamina also.

Yes, I know it’s a long name! However this pose is so worth it. Chances are you will not care very much for it in the beginning but as your strength and flexibility increase you will feel amazing in this pose and will come to love it!

*This asana is not for mothers with children under 6 months of age. To build upto this pose if you are a mother with a younger baby or if you just need to build the flexibility, practice lifting one leg whilst lying on your back with one knee bent up with the foot flat on the floor. As you feel the muscles lengthening, you can lower the support leg so it lies flat along the floor.

Stand with both feet together and lift one leg by bending the knee and taking hold of the foot with a firm grip. If you cannot get the foot, take hold of the ankle. Keep the supporting leg straight. Just practice this until you have mastered it as it is more difficult than it sounds!

When you are ready, begin to extend the lifted leg away from you, aiming eventually to get the leg out to a right angle with the knee straight (and don’t be discouraged at first if you don’t get very far). If the leg can straighten, begin to bend the body forwards towards the leg, bending the elbows.

REASONS TO DO HEAD TO KNEES/DANDAYAMANA-JANUSHIRASANA:

Strengthens abdominals and thighs, improves flexibility in the hamstrings and spine and tests balance and concentration.