Postnatal Practices
Full Length Postnatal Practices
Be gentle towards yourself: Chest and shoulder opening
Spark your fire: Pelvic Floor, Belly, Thoracic Diaphragm
Protect your grounding: Moving down into the hips
Eyes on the back of my head: Back Body Revitalize
Shortie (30 minute) Practices for Further in the Postpartum Journey
Open Chest, Hips, Side Body Flow
Power Flow
20 minute Practices
A - get centered
B- flow
C- stretch and release
20 minute module B: shoulder and chest stretches
20 minutes module C: twists hips hamstrings and guided savasana
20 minute module B: hip burners
20 minute Module A: Warm Up, Light your Fire, Release low back
20 minute module C: twists, standing splits, pigeon, one legged bridge, guided rest
20 minute Module B: twist, hips, and inner legs
20 minute module A: warm up planks side planks glute activation and sun sals
Reclaim Your Center.
Breath, alignment, and conditioning exercises. The three pillars to your early postpartum return to fitness.
This 3 week conditioning series starts simple week 1 and builds cumulatively from the newfound strength and proprioception gained in the deep core.
Try to do each week's exercises every day for 5 of 7 days before progressing to the next week's series since they build on one another and your good alignment is your foundation to using the correct muscles.
I hope this program helps you feel strong and happy. The way you occupy the center of your body ripples out beyond the physical to offer confidence, stability, and integration to every step along your path.
The Program
Start here if you like to know the why and the how of what we are doing in Reclaim Your Center. What is your deep core? What are your immediate fitness needs postpartum for longevity, health, and support? How should you breathe to support your core and pelvic floor? Here I delve into topics including your time commitment, an Anatomy Quickie, Contraindicated Poses, Diastasis Recti 101, and how to breathe under pressure. Watch it while you cook dinner.
