Postnatal yoga 

This yoga session is tailored for women who want to ease back into exercise after giving birth. Whether you had a natural birth or a C-section, this workout will guide you through the appropriate yoga positions for you.

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Transcript of Postnatal yoga

Hello, and welcome to InstructorLive.

Hi, my name is Susan, and welcome to the postnatal yoga class.

Erm... OK.

Just give you a little bit of time to settle yourself down.

You can place your cups of tea down. That's it.

Make sure you have a nice wide space around you.

Get your mat all laid out, nice and comfortable.

Drinks, cookies on the side, towels. Perfect.

OK, so let's start nicely seated for this.

OK, so it really depends how many weeks it's been since you've had your baby,

and also, whether you've had a natural birth or a C-section,

as to what we should do. OK?

Make sure, if you have had a C-section,

that you've had the all-clear from your doctor.

You do have to wait a minimum of six weeks,

but, you know, some people are longer. Same with the natural birth.

Right, perfect.

So, our hips are already nicely, widely open, OK?

And you'll probably find it's trying to get back into its normal structure.

And you might find that your hips kink up slightly.

So what we're going to do is we're going to do a couple of positions

to try to settle and sort of reset our hips, back even.

So you won't get those hip pains that you always get.

Perfect, right. So soles of the feet together.

Again, knees fall out wide. Nice strong back.

Slide the shoulder blades down.

I just want you to breathe in nice and deep right here.

Now, if you fancy just rocking from side to side,

you can actually feel your sitting bones...

..onto the mat. OK?

And we're just trying to re-balance them and place them back into shape,

so that one's not skew-whiff over the other.

That's it. So you could just rock it nicely.

Just gently sort of edge our sitting bones back into a nice alignment.

That's it, breathe.

That's it. And gently release, OK?

Again, we'll place the feet out in front, nice toes to the sky.

We're going to bring the arms up. Slide those shoulder blades down

and try to keep the back nice and straight. Try not to over-extend it.

I know your back might slightly be arching still

because our bones have moved and we're still not back in the right position.

But try and keep the back straight,

engaging those core muscles, what little we have left of them.

And just try to touch your fingertips to your toes, ankles or knees.

It doesn't really matter where you place them.

I just want you to feel a nice stretch, OK? Down the legs.

And you'll probably find one across the lower back there, OK?

And again... breathe in nice and deep, and just rock nicely from side to side.

Don't take the stretch too far.

And just breathe.

We're just realigning our sitting bones by rocking it from side to side.

If you're still breast-feeding...

..you might actually have the hormone relaxin still in your muscles,

which means that you can actually be a little bit more flexible

than you were before pregnancy.

And it might carry on until you finish breast-feeding,

so you need to be careful not to take the stretch too far.

So you just let the stretch ease off.

Breathe, hold. That's it. And release.

I want you to bring the knees into the chest.

And it's because our backs have been arched for so long,

carrying that little baby of yours.

I'm just going to turn to the side, so you can see.

What we're going to do is round our backs.

Just tuck our chin into the chest.

It should release all the stiffness sort of down your back.

I know, with holding the baby, constantly lifting them up

and breast-feeding, being in a hunched over position,

those muscles down the back get tight. And you want to try to...

..sort of wriggle them out.

That's it, we'll just hold it here, feel that stretch.

And again, fingertips on knees. We're going to bring it up nice and straight.

Try not to bring the body too straight and have your back too arched.

Our backs are still not back into place.

So just bring it up and try to feel your core muscles working, OK?

And again, release, round the back.

Really try to stretch our lower backs out.

(sighs) That's it.

Again, nice and gently bring it back up.

And again, don't forget to breathe.

Round the backs.

And just roll your head round to the right.

And again, feel a stretch up the neck.

And then to the left. And feel a nice stretch up the neck.

And again, back to centre. We're going to bring it back up nice and straight.

And we're going to hold it here for three, two, one.

And release. Perfect. I'm just going to spin myself back round.

Just gently cross your legs. Nice and gently.

Until you're in a nice, comfortable position.

Try to bring yourself in an upright position.

I know, if you've just recently had your baby, not long ago,

sort of holding it with one hand, breast-feeding with the other.

you could find yourself a little bit hunched

and all these muscle sort of being knotted up.

So try and slide those shoulder blades down,

as if you got weights sort of on the shoulders, pushing them down.

Try to slide those shoulder blades in those back pockets there.

And give yourself a nice strong back.

And we're just going to hold it here, OK?

Know what it feels like to be up straight again and upright again.

That's it. I want to practise, here, breathing.

I want to focus on our core muscles here that have weakened quite considerably.

OK? So I want you to breathe in.

And as you breathe out, I want you to breathe out as hard as you can.

And pull your belly button in towards your spine as hard as you can.

Really feel those muscles tense. Keep the back nice and straight.

Hold it here at 100%. And release.

And breathe back in. And again, breathe out.

Really push your belly button in towards your spine, OK?

To the point that you almost don't have any space left to breathe.

And then breathe in.

That's it. And again, breathe back out.

Really pull that belly-button in towards the spine.

Try to push all the air out of your lungs.

Feel these core muscles working. And again, breathe back in.

Nice and gently. And we're going to release.

OK.

I want you to place the hand out in front, round the back.

And again, keep your back nice and straight.

Just twist the upper body. Just give yourself a nice little twist.

And look behind, just to extend that twist up the neck. And release.

And we're going to do the same thing in the other direction.

Light stretches almost over. That's it.

And release.

OK, we're going to bring our arm right up and over.

OK? And our left arm round and under.

Try to interlinks those fingers behind you.

I'm just going to turn around, so you can see exactly what I'm talking about.

OK? Perfect. Again, if you're finding it difficult,

you can actually release the hands and just pull it across.

Again, we're just getting a stretch across our tricep muscles here.

Across the shoulders. That's it.

Breathe Again, keep the back nice and straight.

I'm going to turn to the side.

What we don't want to see is this position. OK?

Try to focus on bringing yourself up nice and straight,

again, engaging those core muscles. OK?

Breathe.

And we're going to gently release.

We're going to do the same thing, but with the other arm,

bringing it up and over.

That's it, round and under.

And again, you might find that you can actually interlink your fingers

on one side and not the other. OK? Which is perfectly normal.

Not both sides of our bodies are always even.

So if that's the case, again,

just bring the arm over and just feel the stretch.

OK? Cos it will happen in the end. Again, take your time.

Try not to slouch. Keep that back up nice and straight.

Two, one.

And release. That's perfect, OK? Knees together.

Just gently roll yourself up into a nice little standing position.

That's it.

Perfect. Again, I want you to turn, come to the front of your mats.

And when you're ready, nice and gently, OK?

Because we've still got that arch in our back, OK?

We need to bring the arms up, you slide the shoulder blades down

and we just take it back gently. Try not to stretch too far, OK?

Especially the ones that have had C-sections.

It might have healed from the outside,

but on the inside, it might still be a little bit sore. OK?

Tip it forward. Again, stretch out from the waist.

We're trying to actually re-correct our back alignment now.

OK? So take it nice and gently.

And then just let your upper-body hang heavy in front of the legs.

OK? Keep those knees nice and straight.

Don't worry about touching your fingertips to the floor,

just keep them nice and straight. Just breathe.

That's it. And gently release.

We're going to gently roll ourselves back up into a nice standing position.

That's perfect. And again, we're going to do the same thing.

Nice and gently, arms up, shoulder blades down.

Again, gently take it back, try not to take it too far.

Just a nice, light stretch will be fine.

And again, tip it forward. Stretch out from the waist.

Again, we try to straighten our backs, OK?

So really pull your ribcage away from the hips.

And again, just let the upper body hang nice...

..and heavy in front.

Again, blood rush to the head, breathe, hold.

And gently release. OK? We're going to do one more.

Again, arms up. Shoulder blades down.

We're going to take it back. Again, feel the stretch.

Try not to take it too far, OK? Tip it forward again.

Stretch out from the waist.

We're trying to stretch that arch out from our back.

And again, just let the upper body hang heavy.

That's it, just enjoy the stretch running down the back of your legs.

That's it, breathe. Hold.

And we're going to gently release, OK? I want you to take your right foot back.

OK, left foot back.

And just bring yourself nicely into a down dog position. OK?

Remember, aim your heels towards the floor.

Push the ears past your arms. Breathe in nice and deep.

And just walk your feet on the spot.

You should feel a nice stretch down the back of your legs.

That's it, breathe.

OK, we're just lengthening those muscles.

Stretching them out and it should feel nice.

Just ease the tension off a bit.

OK. And release.

We're going to place our knees on the floor nice and gently.

Now, if you've had a C-section, I just want you to gently roll your...

Sort of lower yourself down. Try to use those arm muscles.

Toes flat. And we're just going to look up.

And that's as far as you go, OK?

Hold, breathe and release. We're going to curl our toes underneath.

And we want to bring ourselves back into a nice little down dog here.

OK? Again, if you've had a natural birth...

and there's no danger in stretching the front, sort of, muscles

of the body in the stomach area.

Nice and gently, just place your knees down.

Lower yourself towards the ground.

Toes flat. And then roll yourself up...

..into a full up dog position.

Again, you should feel a nice stretch from the bottom of your belly,

all the way up to your neck.

OK, curl the toes underneath.

And again, walk your feet on the spot.

That's it, breathe.

OK, for those of you who might be breast-feeding,

you might find it a little bit uncomfortable

to actually lie down on your front, or on your chest, OK?

Or if you had a C-section and it's still a little bit sore,

and you don't find it very comfortable placing your body onto the mat,

it's absolutely fine.

You can actually adjust it to place the knees on the floor,

and then just roll it up from here. OK? You still feel a slight stretch.

Just make sure you look up, face up, chest up.

And then roll it back into down dog.

Again, push the ears past the arms and feel that stretch.

OK, breathe into it.

And again, choose the technique that you fancy,

and again, I want you to roll in up into up dog.

Remember, if you don't feel comfortable lying on your chest,

just bring it up into this position. Breathe, hold and release.

And again, walk the feet on the spot.

OK, if you don't mind your sort of front of your body lying onto the mat,

then it's absolutely fine.

You can place knees down here, lower yourself down to the ground.

Again, those of you with a C-section

that don't want to pull it all the way up, hold it here.

And if you had a natural birth,

you can actually pull it up, right the way up here, OK?

Breathe in nice and deep.

And then, everybody, bring yourself back up onto your knees.

And just give yourself a little rest.

OK? You might feel, already, a little bit tired,

or you might find it's a little bit difficult.

That's absolutely fine.

You've got to give yourself a little bit of credit and a little bit of time, OK?

You've just had a baby, not long ago.

You haven't used these muscles in a long time,

your hormones are still rushing around

and your bones and your muscles are trying to sort of

realign themselves into sort of pre-pregnancy position.

So you might find, you know, it's a little bit difficult,

or your muscles are a little bit tight. Again, give yourself a break.

And just take your time with this. That's it, breathe, hold. And release.

OK? Well done.

While we're sitting here, Rachel's just asked a nice question.

She's like, erm, "Hi, Susan."

"I've missed the beginning now, but joining in."

That's absolutely fine. I've just done some nice stretches.

OK? Just carry on. And as I said at the beginning,

if at any point it feels uncomfortable, take your time out,

give yourself a rest and grab a drink of water, OK?

So we're going to bring our palms of our hands.

Again, bring ourselves back into down dog.

Remember, nice upside-down V-shape, OK?

Push the ears past the arms and you feel that stretch down the back of your legs.

Again, try not to push too far, OK?

Our backs are still a little bit arched from giving birth to babies,

and we don't want to get this arch...

We don't want to actually push the arch too far, OK?

So just make sure it's a nice push back...

..and that your back is not arching as much. That's it.

And just walk your feet on the spot, OK? Breathe in nice and deep.

And when we're ready, going to bring yourself one step.

OK? And then two steps.

And place the sole of the foot into the middle of the hand.

You can place the back knee on the floor.

And we're going to bring ourselves up.

OK, we're just going to hold it here.

You might find yourself a little bit wobbly. Don't worry.

Again, like I said, you haven't used these muscles in a long time.

Breathe in nice and deep. We're going to hold.

Take those back toes nice and flat.

We're going to bring it to the side into a nice warrior two.

That's it. And hold.

Let your body understand what type of exercises you're trying to do again.

And bring yourself back into warrior one.

Hands on the floor.

Curl the back toe underneath, back knee off the floor.

And walk the foot back.

And then again, nice and easy back into down dog.

That's it, breathe in nice and deep.

Feel the stretch down the back of your legs.

And... release.

Again, we're going to place the knees on the floor.

One step with the foot.

Second step with the foot. Place the foot in between the hands.

Again, we're going to bring it up. Find your balance.

You might find you're more wobbly on one side than the other.

It's perfectly normal. Slide those shoulder blades down.

Breathe in nice and deep. And again, take it to the side.

Into a nice... strong line.

Warrior two. Breathe. Hold.

And release. We're going to bring it back up.

Hands on the floor.

Back knee off the floor. Walk the foot back.

And again, nice and easy, back into down dog.

That's it, breathe in nice and deep.

And nice and gently into up dog.

Remember, for those of you who do not feel comfortable laying on your front,

I'm going to repeat this because Rachel's only just come in.

Place the knees on the floor, roll yourself up.

Feel the stretch in front of the body.

And then bring yourself back into down dog.

OK? That's only if you do not feel comfortable with laying on your front

as of yet.

Again, for those of you who do, bring yourself down.

And really try to use those arm muscles.

I know we haven't used them in a while, but try to, OK?

Those of you with a C-section that haven't quite...

..don't quite feel comfortable stretching, just lift the head up.

You could push the body up slightly.

It really depends what is comfortable for you.

And then back into down dog. Walk the feet on the spot.

Feel that stretch. Breathe into it.

And again, for those of you who've had a natural birth

and feel comfortable with lowering yourself to the floor,

you can actually roll yourself up into a full up dog position.

OK? Just to feel that stretch...

..in the muscles... in front of the body, right the way up to the neck.

And again, everyone, bring yourself back into a nice child's pose.

We're just going to breathe here and hold.

Again, you can rest your forehead onto your hands.

That's it. Breathe.

Hold.

And release. We're going to bring ourselves back up.

OK, and we're just going to walk ourselves forward onto the mat.

OK? And make sure there's plenty of mat rolling out behind you, OK?

I'm going to take the knees wide. I'm going to take the legs wide.

I'm going to sit nicely into this position.

And again, as I said, you still might have that relaxin hormone in your body,

so you might find this quite easy, OK? But make sure you do not overstretch.

So just sit in this position and let the tension ease off. OK?

Breathe in nice and deep.

Again, try not to sit here all crouched up.

OK? Bring the shoulders round, back. Sit up nice and straight.

Remember, try to engage in this core area here.

Breathe and hold, OK?

We're just giving ourselves a nice little stretch.

And again, if we can take it further,

place our hands behind us and we'll just lower our upper bodies towards the mat.

Again, just let that stretch ease off.

You can rock yourself from side to side as well.

It's quite a nice little rhythm. Again, just realigning our bodies.

Let it fall back into its natural alignment before pregnancy.

That's it, we're just helping it move.

And just let that stretch ease off. Don't forget to breathe.

That's it. And release. That's it, bring ourselves back up.

And we're going to sit our bottoms onto the mat again.

OK, now we've lightly stretched all our muscles.

One more.

We're going to roll our shoulders back. Again, sit up nice and straight.

Feel those core muscles working. And then in the other direction.

That's it. And release.

We're going to do a couple of exercises that'll help our tummy muscles, OK?

Because they have weakened and probably stretched off quite considerably.

So when you're ready, I want you to gently roll yourself onto the mat.

That's it, take your time.

OK, I want you to bring your knees nice and bent.

Palms of the hands on the floor. Breathe in nice and deep.

I want you to bring your right leg up and then your left leg up.

And we're just going to hold it here.

Now make sure your knees are not pulled in towards the chest.

So the whole point of this is to gently work your core muscles,

and the minute you pull your knees into the chest,

you get a nice stretch across the bottom and the lower back,

but you're actually disengaging your core.

So make sure the knees are directly stacked above your hips here.

And that's it. We're just going to hold it here.

OK, some of you might find this difficult enough.

OK, and if you do, you can actually release one leg and just raise one.

And then the other. OK?

For those of you who feel this challenging, but not too difficult,

just hold it here and breathe.

That's it, pull the belly button in towards your spine

and feel the core muscles work.

We're just going to hold it there for a little bit longer.

And gently release one leg and then the other.

OK? So, for those of you who probably have had a C-section,

that might feel a little bit difficult. OK?

Again, don't be annoyed with yourself. You've had major surgery there, OK?

And your stomach muscles are weakened considerably

because somebody's just cut straight through them.

So we're just training our bodies and our muscles

how to actually use them again. So take your time with this one.

Now, for those of you who've had a natural birth,

you might find this a little bit easy.

(chuckles) And if that's the case, all you have to do is extend the leg out

as far as it feels comfortable, or as far as it's challenging.

So if this is the level that's most comfortable for you,

or is enough for your stomach, then hold it here.

If you can take it out further, do.

You can even bring it so that the legs are hovering

two or three inches above the floor.

But make sure your back is not arched

and your belly is not domed when you're doing this.

So I don't want to see, sort of, any of this position, or this position.

If that's the case, bring the knees in

and then push the lower back into the mat.

OK, remember, our backs have been arched for quite a long time,

carrying such a heavy weight in front of us,

the last thing we want to do is push it further.

We want to try to realign our backs.

So try and push your back into the mat if that's the case.

OK? Breathe and hold.

And again, release one leg and then the other.

Now, if you've still got a nice arch in your back

and you can't quite push your lower back into the mat because of it,

you can actually place a towel just underneath you,

just to support that arch.

Again, some people's backs have moved back quicker than others.

So again, just take the level that's appropriate for you,

use whatever you need and only do this if it feels comfortable.

So again, we're going to do this one more time.

We're going to bring the leg up. Other one.

And again, knees stacked above hips.

Breathe in nice and deep, feel the core muscles working.

Again, if you'd like a little bit more of a challenge,

you can extend the legs out a little bit further.

Make sure that back is not arching, make sure that belly's not doming.

Do not hold your breath. Make sure you breathe.

Again, if you'd like a little bit more of a challenge,

you can extend the legs completely for three, two, one.

And, everyone, just release.

Extend the legs, bring the arms over the head

and give yourself a nice full-body stretch,

just relaxing all the muscles... and stretching out your stomach muscles.

And again, you can actually rock your hips slightly from side to side,

just to ease that stretching.

Again, breathe.

Hold.

And... release.

OK, we're going to do another exercise

that's going to sort of help our core muscles now.

Instead of the lower core muscles, we're going to try to use the upper ones.

So bend the knees, so the feet are nicely flat on the floor.

Hands on either sides of the body again. Slide those shoulder blades down.

We're going to breathe in nice and deep into the belly.

And as we breathe out, all I want you to do

is lift your upper body off the floor with the head,

sort of sliding the palms of your hands just closer to your toes.

And gently roll it back down.

And again, try not to just crane the neck up.

OK? We're not doing our neck exercises.

We're trying to actually use our core muscles, and use them correctly.

So you kind of slide the palms of your hands closer towards your feet

and lift the upper body, just the shoulders, off the floor.

And then roll them back down, OK? And again, breathe in nice and deep.

Roll them up.

And then back down. OK? And again, breathe in.

Breathe out, roll it up.

And then back down. You should feel your core muscles tighten.

OK? We're going to actually place another movement with this

and do them both together, so it's a little bit of a yoga move.

We're going to do a stretching, as well as toning at the same time.

So bring the knees up to the chest and give yourself a little hug.

Breathe in nice and deep.

Feel the stretch across the buttocks and the lower back. And release.

Hands down on the floor, breathe in, breathe out.

And bring it back down again. And again, knees to chest.

And release.

And bring it up.

And then back down. Perfect. And again.

And release.

Bring it up.

And back down again. OK, perfect.

Give yourself a little bit of a rest there.

For those of you who are finding that a little bit too easy

and just want to give yourself a little bit more of a push,

here's the next stage, OK? We're going to bend the knees.

But this time, we're going to straighten the legs and bring it towards the body.

We're going to release. And again.

Roll the upper-body up.

And back down. And again. Bring the knees in.

Extend the legs nice and straight. Pull them in close towards the chest.

Feel the stretch.

Release. And again.

Roll your upper body off the floor.

And again.

Last one.

And release.

Roll the body off the floor. That's it.

Everybody, extend the legs.

And give yourself a nice full-body stretch.

And again, just rock the hips from side to side.

And gently stretch it off.

Again, don't beat yourself too much...

Don't beat yourself up too much

if you're finding things a little bit difficult. OK?

Give yourself a little bit of time. It will get stronger as time goes on.

When you're ready, knees to chest.

Roll yourself to the side and just sort of gently bring yourself up

into a nice seated position again.

OK, perfect. I want you to roll yourself up on the balls of your feet,

and bring ourselves up into a nice standing position.

Perfect, OK. We're going to do some balance exercises.

Again, you might find yourself a little bit wobbly

because your hips are still loose and open.

So your balance might not be as strong as it used to be.

So take your time with them. Nice easy ones.

I'm going to turn to the side, so you can see the positioning of my body.

Again, nice strong back, slide the shoulder blades down.

I'm going to bring the arms up, take the right leg back,

breathe in nice and deep and we're just going to tip it forward.

And then gently back.

That's all it is, OK? Forward.

And gently back.

OK, you might feel a variety of things, depending how you gave birth.

Again, people with C-sections, when you tip it back,

you probably might feel a pull here, slightly.

And if that's the case and it feels uncomfortable,

try not to take it back as far as I'm showing you, OK?

Just tip it ever-so-slightly back.

To be honest, the aim of this is just to move on one leg

and strengthen the muscles back-up and sort of aim to help the body

get back into its pre-pregnancy position.

OK, for those of you who've had a natural birth,

you might be able to take it further.

Tip it backwards and forwards a little bit further.

But again, you might feel slightly wobbly because your hips are still open

and they're still quite wide.

So again, just take your time.

And let your body know what it feels like

just to teeter and totter on one leg.

OK? We haven't done it in a while.

So again, take your time.

If you find yourself falling over and it's completely sort of...

..sort of useless in doing it without any support,

just find yourself a bit of support.

It's absolutely fine to hold on to the wall.

Again, bring the arms up, slide the shoulder blades down.

The most important thing is to give yourself a nice straight back,

nice alignment, and then just teeter and totter on one leg.

So you can actually feel your muscles work.

That's all it is, OK? Don't forget to breathe.

Try not to hold your breath.

Again, it's alright trying to find a little bit of support.

We're just gently getting our bodies back into some nice exercise.

OK, we're just going to do the same thing, but on the other side.

Again, nice little support.

Teeter and totter back.

Let our bodies know what it feels like to actually do some exercise again.

(laughs) Alright?

Keep it going.

That's it. And release. That's absolutely perfect.

I want you to bring your hands into chest prayer.

And all we're going to do is bring the right knee just...

Erm, sort of... your right foot onto your toes there.

OK? So you're not placing all the weight onto both legs.

Now, if you find that's comfortable enough,

just take it further and bring it right the way up.

Again, we're just going to hold it here.

Again, if you're feeling strong enough,

we're going to just twist our body in one direction,

keeping our hips facing forward, OK?

So try to get a nice twist with the upper body.

And again, we're going to twist ourselves back in the other direction.

And again, we're going to roll it back.

OK, and release. And again, don't worry if it feels a bit wobbly.

It'll get better with time.

OK, I'm going to do the same thing with the other leg.

Twist the upper body in one direction.

That's it. And then in the other.

And again, we're going to bring it back to centre.

That's perfect.

We're going to place the sole of our right foot

on the inside of our left thigh, into a nice tree position.

Again, if you're finding this a problem,

you can actually slide your leg down, sort of further along your leg,

so you can place it on your calf.

And if you're still sort of finding yourself a little bit wobbly,

you can actually just place the toes on the floor.

Place the sole of the foot on the inside of that ankle.

Just to help you sort of balance out. Again, take your time.

OK? You need to understand what your body can or cannot do right now.

OK, hold and breathe.

That's it. I'm going to bring the arms up, going to extend it up.

Breathe and release.

If you can, interlink those fingers behind you, pull down.

Chest to the sky, just open up the chest slightly.

And just look ever so slightly towards the ceiling.

And release. We're going to bring it back up.

And then back down again.

And release.

We're going to do the same thing, but with the other leg.

Again, sole of the foot on the inside of that thigh, perfect.

Choose the level that's appropriate for you,

find your balance, concentrate, breathe, hold and release. Again, bring it up.

Right the way across, interlink those fingers, pull down.

Chest to the sky, look to the sky and just open it up.

Breathe. Hold. And release. Perfect.

We're going to take the legs out wide.

And bring ourselves into a nice, little, deep squat.

OK, and again, feel those thigh muscles work.

I know it might feel a little bit wobbly and weak right now,

but try your hardest. And just hands into chest prayer, OK?

We're just going to hold it right here. Breathe in nice and deep.

And if you can take it further,

just place your fingertips nicely onto the mat.

That's it. And again, you feel the stretch in the hip,

but also try to realign the hip, while working out our thigh muscles here, OK?

Breathe in nice and deep. Again, for those of you who can take it further,

you can place your elbows on the floor and just hold it here

and just let the blood rush to the head, OK?

If it doesn't feel comfortable,

just keep the arms extended and on the fingertips.

And if you cannot even bring your fingertips down,

still hold it in this nice position here.

As long as you're working your thighs and just gently opening your hips,

it's absolutely fine, OK? Breathe in nice and deep.

Hold and release.

We're going to bring ourselves back up.

OK, we're going to bend our front knee. Bring in the other leg,

and then just bring ourselves into a nice warrior two position.

OK? Doesn't have to be a completely sort of deep squat in this area,

just nice warrior two position.

And just bring nicely back

and just really feel a nice stretch running up the side of the body.

And again, if you've had a C-section and it feels uncomfortable,

just don't take it back as far as I'm showing you, OK?

Take it as far back as it feels comfortable.

OK, we're just going to breathe here.

Hold, and gently release, OK?

We're going to place our elbow across the knee,

and we're going to do the same thing on the other side.

Look to the sky, breathe, hold and... release.

I'm going to just do that again, just to get a nice deeper stretch.

And release.

And again, in the other direction.

And release. last couple of ones, OK? Breathe in nice and deep.

Feel the stretch up the body.

And release. OK, tip it forward.

Bring it over.

And release. OK, we're going to bring ourselves into this nice, deep squat,

hands into chest prayer.

We're going to do the same thing, but in the other direction, OK?

Bring your body in the other direction.

Nice warrior two.

And again, I'm just going to take a nice stretch back.

Feel the stretch up the side of the body.

Tip it forward. Forearm across knee.

That's it, ear away from shoulder and just look to the sky.

Nice little stretch. OK, I'm going to take it back.

And again, we're going to tip it forward.

Again, take it back, last ones here.

Tip it forward.

And we're going to release. Again, back into centre, nice deep squat.

Breathe in nice and deep and we're just going to really straighten our legs

and just walk our feet towards the centre of our bodies.

You just want to come to the end of the mat

and make sure there's plenty of mat rolling out behind you.

Interlink the fingers behind us, pull down and just, chest to the sky.

Try not to get too much of an arch in your back

because we've already got one there.

So we're trying to more open up the chest area here

because we're always sort of... might be breast-feeding,

or constantly picking up a baby,

we're always rounding our back and being in a hunched position.

So we're just trying to open up that part of our body with this position.

That's it, breathe in nice and deep. I'm just going to tip it forward.

And just let the arms gently hang over the head.

That's it, keep the knees nice and straight.

That's it, breathe.

Again, let the blood just rush to the head.

Hold. And release.

We're going to bring it back up. Face and chest to the sky.

OK? And again, tip it forward. Let the arms hang over the head.

Breathe in nice and deep. And again, bring it up.

Face and chest to the sky.

OK, last one. Bring it over.

Let the arms hang over the head, we're going to bend the knees.

Let go of those fingers and bring it up into a nice stretch position.

Again, slide the shoulder blades down, hold it here for three, two, one.

And were going to gently release.

I want you to bend the knees and sit your bottom onto the mat now.

So that you're nice and comfortable.

And just a couple more stretch exercises here, OK?

Feet out in front. Again, bring the arms up.

Slide the shoulder blades down and tip it forward.

OK, you should find a nice stretch in the lower back,

as well as all the muscles down the back of your legs.

OK, because they're probably... With your back being arched so much,

the muscles at the back of your legs will have shortened quite considerably.

So we give it a nice stretch

and also sort of rounding the back, back out again,

helping the body sort of realign the muscles.

And again, if you are breast-feeding,

you still might be a little bit more flexible than you were pre-pregnancy,

so just take the stretch until the tension just eases off.

Try not to take it further, OK?

Because you might overstretch the muscle and sort of injure yourself.

And you probably won't know it until that relaxin hormone

comes out of your body.

OK, breathe. Hold and... release.

OK, roll it back up.

We're going to take our legs out nice and wide.

Again, try to take it as far as it feels comfortable for you.

You can even rock from side to side, or rock your hips from side to side,

so you can actually feel your sitting bones sit onto the floor.

It'll help realign your hips,

especially if they're slightly twisted one way or the other,

or if they're really open, it helps it get into a nice comfortable position.

Again, try to keep that strong back.

Remember, try and keep this core muscle nice and tight.

Slide those shoulder blades down, OK?

We're trying to undo what we do to ourselves every day.

Just so we get these knots out of our back

and get a nice stretch where we fancy it.

And again, we're just going to tip the hands forward

and just gently feel the stretch on the inside of the legs.

And again, just rock it from side to side.

That's it, again, let those sitting bones settle in nicely.

And it's actually a nice feeling.

That's it. Breathe, hold and release.

OK, we're just going to walk our hands around to one side.

We're going to hold it there.

Get a nice twist with the upper body, nice gentle stretch.

If you can take it forward, walk your hands forward.

If you can't, just keep yourself in this nice upright position.

That's it, breathe.

That's it, hold. And release.

And we're going to walk it around to the other side.

And again. Just feel the stretch.

You should feel an extra stretch down the back of the leg.

Make sure the toes are to the sky.

Try not to have your knees in this position.

Knees nice and straight. That's it. We're almost done here.

We're going to bring it back up to centre.

Bring the arms out in front. Nice strong back.

Slide the shoulder blades down. We're going to take it back,

so the fingertips are pointing towards the back wall.

Get a nice twist with the upper body. And we're going to bring it back.

And we'll do the same in the other direction.

Breathe.

And again, bring it back.

And again, take it back in the other direction.

Breathe.

Bring it back.

Breathe.

Last ones.

That's it, don't forget to breathe.

And release.

And again, roll our shoulders back.

For three. Roll it forward for three.

That's it. And we're just going to bring our legs in,

Into half or full lotus, whichever one you fancy.

Remember, half lotus,

you bring the leg up, so that you place it on the opposite thigh.

So you can feel a stretch in front of the ankle.

OK, if you're finding this difficult, you can actually bring it down lower

and just rested on the opposite calf muscle.

It's completely up to you, OK? Full lotus.

Just hook the other leg through. And again, nice strong back.

Breathe in nice and deep, OK? Hands into chest prayer.

And we're going to just twist in one direction.

Don't forget to breathe. And then the other.

Keep that back nice and straight.

And with every twist, you can feel your core muscles... working.

And again.

Last ones.

In the other direction.

And release, OK?

I want you to gently unravel your legs.

We're going to do the same thing with our legs,

but leading with the other foot. So again, half lotus.

Full lotus.

OK, and again, this time, we're going to bring our arms out across.

OK, again, nice strong back. Keep those shoulder blades slid down.

Nice tight core here. Again, breathing nice and deep into the belly.

And we twist in one direction.

And then the other. We're almost there.

And again, one direction.

And then the other.

We're just slowly working our core muscles. Last one.

That's it. And release. OK?

Again, we're going to bring the arms up.

Slide the shoulder blades down.

Just bring your hands into chest prayer.

Namaste.

There we go, OK? Give yourselves a bit of a clap, OK?

Well done. If that's the first bit of exercise since having your baby,

well done.

If you've already done a little bit of exercise before

and that's just warming yourselves up, again,

give yourself a little bit of time, it's going to be difficult at first.

So you keep on going even if I don't see you throughout the week.

Perfect. Keep the babies happy, keep yourself smiling. OK?

And hopefully I'll see you same time next week,

and we'll try to take things a little bit further.

Thanks very much for coming to my class. Goodbye.

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