6 asanas that you can do with an infant
When you return to the mat after the hardships of motherhood, it’s best to reach for a simple set of asanas
When you return to the mat after the hardships of motherhood, it is best to reach for a simple set of asanas that will allow you to keep an eye on your child and slowly get back into shape.
Here is a quick sequence containing asanas selected to form a harmonious balance restoration kit:
- regenerative and strengthening position,
- strengthening arms and stomach,
- standing for strong legs,
- sitting belly strengthening,
- gentle backward bend
- and relaxation position.
To start with, make these positions briefly – the whole should not take more than a few minutes. Rest between each asana, directing attention to the breath and to the pelvic floor – preferably in a sitting position, e.g. cross-legged, because the force of gravity naturally sensitizes this area.
1. Adho Mukha Śvanasana (Dog with Head Down)
The basic asana present in every Sun Greeting .
Great for newly baked mothers: it restores consciousness in the area of the abdomen and pelvis, helps to balance the diaphragm, wonderfully stretches the baby’s overloaded spine. Stretches and slims whole legs.
Work on activating the abdominal muscles – pull and direct to the sternum the area located below the navel, expand the chest, pay attention to the breath.
Your little one is lying on the mat under you at this time and can observe his mother’s interesting position. If you have long enough hair, you will love to play with it. Maybe he will reward you with a smile!
2. Chaturanga Dandasana / Khumbakasana
After 9 months of carrying the “sweet weight”, maximally stretched and extended laterally the abdominal muscles and deepened lumbar lordosis will not allow the Supported Stick to be made at 4 points.
First, try the easier version: instead of your feet, support yourself on your knees.
In this way you will do Chaturanga safely and for you and for the lock under you. Regularly performed, even a simplified version will solidly strengthen your body and the baby will receive the power of kisses from his mother. He will also train his eyesight: recognizing approaching and moving objects! If you don’t feel strong enough, you can choose Khumbakasana (pictured).
It is much less demanding for the arms and shoulders, but it perfectly strengthens the muscles of the body and abdomen!
Maintain concentration around the navel, flex the muscles of the entire body, push the pubic bone slightly forward (this way you prevent concave back and deepening of lordosis).
Remember the right angle at the elbows and wrists.
3. Virabhadrasana I (Warrior I)
Strengthening Warrior I will stimulate you a bit, but do not do this too long, because it can still be too tiring.
Strengthens and tones leg muscles, adds energy.
It is also great for establishing close contact with a child.
You can put your toddler on his thigh, hug him, stroke him and play. If you feel adventurous, do Warrior I dynamically – bend and straighten your leg, thanks to which you will be a living swing.
Remember about strong feet, focus on maintaining balance – you can place your feet a little wider than usual, e.g. hip width or wider.
4. Navasana with bent knees
This position is a real roller coaster for babies. For both of you it will be great fun and for you – intensive strengthening of the abdominal straight muscles and those responsible for flexing and adduction of the hip joints.
In this modification, you raise and lower your asanas alternately – you activate and relax your muscles. Depending on your age, you place or put your baby on his tummy on his lower legs. At this time, the boy wanders up and down.
You can experiment and treat him to playing in a plane.
It is important to maintain balance. If you are afraid of falling over, put a stack of pillows or folded blankets behind you. Maybe someone will come to the rescue and belay you at the beginning? Your safety is the most important thing.
5. Setu Bandha Sarvangasana (Bridge Construction)
Now it’s time for the back of the body. Strengthening the back, buttocks and thighs.
setu bandha sarvangasana yoga with an infant
You put or put your child on your back in the flexion of your hips. You hold them with your hands. You slowly raise and lower your hips. The little one is watching the world, but he is safely hugged to you with his back.
If you are just learning to sit, try this: holding the child by the hands, lift them to the seat, when you lower your hips (rewarding the little boy with a smile: D), and raising the hips gently put him back.
Focus on the loins, try not to overly tighten your buttocks, so as not to put pressure on the sacrum, while trying to push the pelvis up high. When lifting the pelvis, make sure that the entire feet carry the weight evenly.
There is nothing like joint relaxation and regeneration. Children also have to learn this from us.
Lay the baby on your tummy. When the breath rises and falls, it will ensure pleasant rocking for the baby.
Spend these moments on hugging, stroking and gentle massage. It will be nice for your child if you hum a melody for a moment or murmur. It will also be great relaxation for you.
Yoga with a baby
Smile and keep practicing with your child!
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