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!

Suitable for new mothers. Take the shoulder stretch whilst comfortably sitting cross legged with a straight back or sitting on the knees.

Inhale and raise one arm above the head. Exhale and let the shoulder relax whilst the arm stays lifted. Inhale again and raise the arm and shoulder whilst looking up towards the hand. As you exhale again, let the elbow bend. The hand will slowly lower behind the head as the elbow remains high. Keep your breathing slow and under your conscious control as you take and hold the stretch as follows: Move the other arm so that the hand is holding the lifted elbow. Try and walk the fingers down the back a little to maximise the stretch. Note the placement of the head. It is likely that you will have tilted the head forwards or sideways. Try as best as you can to bring the head back to the centre without too much strain on the neck. If you can move the supporting hand and the hand stays in place lighting touching the back, lower the support arm, bend it and move it behind the back, reaching up with the hand to try and reach the hand that is touching the upper back (see picture). Your hands will probably not meet to begin with and it is important not to overstretch, just allow the body time to open and with practice you will get closer and finally together. Watch the breathing, without conscious control you may hold the breath here. If you prefer, you can use a yoga strap (or belt or tie…) to place between the hands but don’t force anything. Hold the stretch as long as you feel is comfortable. When you release, inhale and separate the hands away from each other, the lower hand comes back to its starting point and the upper arms lifts straight up. As you exhale, lower the extended arm. Take a breath and repeat on the other side.

REASONS TO DO SHOULDER STRETCH:

Opens the chest, straightens and strenthens the spine, moves the shoulders back to allow more flexibility and counteract the stoop we often acquire. A great release movement if you have aches from carrying a baby (especially if you wear a sling or baby carrier) and relief from any nursing related discomfort..

- Half Lotus sitting: Sit cross legged and lift one foot onto the opposite leg. Support your baby with pillows or a cushion and try and keep a straight back. As you change sides with your baby, change the leg resting ontop. However, wait until you feel recovered from childbirth and any stitches have healed. You can also practice your kegels (pelvic floor exercises) in half lotus. If this seems difficult begin in simple cross legged position.

- Supported boat position: Lying on a sofa with pillows or cushions under your head and upper body, keeping the back as straight as you can with feet lifted either onto the sofa arm or again with pillows.

2. A non-slip or sticky yoga mat. You can easily find these in sports stores or on the net (search on ebay for sticky yoga mat or visit sites such as yogamad.com to see what is around). You do not need to spend a fortune on a mat, a 4 or 6mm is best for new mums, just remember the ’sticky’ word, it’s important.

3. Folded blanket or cushion: This can double as support for mum and resting space for baby.

4. Bare feet: Loose the socks! Yes we are overly attached to our socks but they can make you slip and you cannot get a firm and grounded footing in socks. Throw them aside for your practice.

5. Keep a drink handy: Especially if you are nursing your baby as you need to keep your fluid intake up.

6. A mind ready for distractions: it may take time to adjust to yoga practice together and if you need to stop to nurse or change your little one, then do so and pick up practice later. You can also see the section on nursing to find yoga positions you can comfortably nurse in.

This episode looks at ways to help brestfeeding mums and mums thinking of weaning their little yogababies.