Suitable for new mothers. Tighten the pelvic floor muscles during the lift.

Stand in a centred position with the spine lifted and head tall. Tighten and lift the tummy muscles. Lift one leg and try and raise to a right angle with the knee bent. Cross the opposite arm across the lifted leg and hold the leg on the outside. Do not pull the leg over but keep the knee pointing forwards. Place the other hand on the lower back and gently twist the upper body towards the side. Feel the movement moving through the waist and shoulders. Look to the side or gently behind but do not strain the neck. Keep control of the breath. Return slowly, bringing the upper body back to the front and lowereing the leg before repeating on the other side.

REASONS TO DO LEG LIFT & TWIST:

Helps regain balance (Pregnancy affects balance due to the change in the centre of gravity), tones thighs, buttocks and waist. Flexes the spine and releases the shoulder (especially great if you have been carrying a baby!)

Suitable for mothers with babies over 3 months. If you have had difficulties with the hips and pelvis during pregnancy, take this pose nice and slowly, only opening out the hip when you feel ready. Pull in the pelvic floor muscles during the pose. The foot can be placed anywhere on the balancing leg. Bare feet is a must for this pose so you can both feel grounded to the floor and not slide down the supporting leg!

Todders especially are big fans of this pose and you can encourage them to lift the leg and raise their arms. I guess you could call this the Sapling Pose!

*If you have difficulty balancing to begin with, work near a wall so you feel secure.

Start in a balanced standing pose, feet together, spine lifting with tummy held a little in. Lift one leg (use the hand to place the leg) and regain your centre. Try not to let the hip push out to the side, making the body crooked and keep the body facing forwards. The knee and hip should be opening. If you can balance, place the hands together in forward prayer position. Check the body is tight and breathing is even. Focus the eyes ahead of you or around 45 degrees down towards the ground. Then if you are strong in the pose, lift the arms. You can take various arm positions in tree pose, lift the arms as high as they will go and reach tall through the middle finger or keep the elbows bent and pulling back a little. Alternatively, you can open the arms to a parallel position and open the fingers. Experiment with what feels good for you.

Tree is one of my favourite poses and I often visualise the body as the tree according to yoga philosophy, with the legs being the roots of the tree, grounded and sturdy and the upper body being the trunck and the branches, reaching up towards the sun.

REASONS TO DO TREE POSE/VRKSASANA:

Improves balance, strenghtens and tones thighs, lengthens the spine and improves flexibility in the knees and hips. Also improves concentration.

Suitable for new mothers when hands supporting under the thighs and feet lifted just off the mat.

When strength has built, progress to the pictured pose, with kness bent and legs parallel to the floor. Try and keep the back in a natural line without sinking down too much and lift the chin slightly to keep the neck in alignment with the spine. The you can try and let go of the legs and let the hands extend towards the toes. At first just try and hold the hands out for a few seconds until you feel confident enough to hold the pose for longer.

As you regain your flexibility and stamina, you can extend the legs out fully, lifting the feet. Aim to get the feet level or a litle higher than the head, this may mean moving the upper body a little lower.

REASONS TO DO BOAT POSE/NAVASANA:

Strengthens the stomach muscles, improves balance and aids digestion

Second part of the two parter. This standing routine is to be done with caution for new moms not too sure about their balance.

Remember to do episode 18 first as a warm-up.

This week looks at positions to do using a wall to aid balance and correct posture all whilst looking after and playing with your little ones!