Suitable for mothers of babies over 6 weeks (just a tiny leg lift with tight pelvic floor muscles) if not recovering from an episiotomy, if this is the case please allow for a full recovery before adding this asana to your practice.
Lie face down on your yoga mat. Place both hands under the hips/upper thighs In the early stages of this pose have the hands palm up, resting on the upper legs. As you get used to the position roll the hands over the thunbs so that they are palm down. Place your forehead or chin on the floor (whichever is most comfortable for you). Push one leg into the ground by allowing it to feel heavy. Gently lift the other leg, trying to keep it straight. If your hands are palm down on the floor, push down with the hands to give more lift to the leg. When you are sure of half locust you can progress to the next stage, lifting both legs simultaneously.
REASONS TO DO HALF LOCUST/ARDHA SHLALBHASANA:
Tones the buttocks and thighs and strengthens the lower back. Also helps to bring the uterus back into its pre-pregnancy position.
Suitable for new mothers (when keeping the supporting leg bent and leg not taken too far) if not recovering from an episiotomy, otherwise wait until all healing has taken place.
Lie on the floor on your back. Take a few deep breaths and focus on trying to get the whole back in contact with the floor. Try also to minimise the gap under the back of the neck by lengthening the head and tilting the chin very slightly towards the chest. Bend both knees and place the feet hip distance apart on the mat. Take one leg and draw the knee into the body (very gently to begin with). Tighten the pelvic floor muscles (all new moms, this is good advise at any time of the day!) and begin to extend the lifted leg. Hold under the leg for support . The idea is not to get the leg perfectly straight but to maimise the stretch in the hamstrings and improve overall flexibility.
As you gain strength, draw the leg further up, thinking of taking it past the head instead of pulling it down towards the chest. You can then begin to straighten the supporting leg (wait at least 3 months after the birth and do not worry of you don’t feel like taking this extention until the body has fully recovered from birth, which incidentally takes around 9 months and always remember those pelvic floor muscles!).
REASONS TO DO LYING LEG LIFT:
Improves flexibility, lengthens the spine and will give a good basis for open leg and splits poses later on.
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!)
