Monday, September 29, 2014

The Babywearing Yoga Workout

What you will need to begin:
  • Yoga mat or beach towel
  • Open spaced  area
  • A sturdy and well made baby carrier such as a Boba, Tula, or Ergo.
  • You and your baby

Safety Rules to Always Remember:
  • Make sure that you have mastered these poses alone, first, before attempting them with your child.
  • Go slowly.
  • Always make sure that baby's head is supported and that his face is visible.
  • Wear your baby on the front, not the back, so he will always be in your line of vision.
  • Do not go out of your comfort zone. 

Warm Up: Sukhasana (Easy Pose):

  1. Sit down on the floor or a Yoga Mat.
  2. Cross your legs, placing your feet below your knees.
  3. Clasp your hands around your knees.
  4. Keep your head, body straight, and eyes closed.
  5. Stay in this pose anywhere from 30 seconds to a couple of minutes (whatever is most comfortable for you), focusing on deep breathing and relaxation.

Tadasana (Mountain Pose):

  1. Stand tall with feet together, shoulders relaxed, weight evenly distributed through your soles, arms at sides.
  2. Take a deep breath and raise your hands overhead, palms facing each other with arms straight. Reach up toward the sky with your fingertips.

Eka Pada Rajakapotasana (Pigeon Pose):

  1. Begin in a full push-up position, palms aligned under shoulders.
  2. Place left knee on the floor near shoulder with left heel by right hip.
  3. Lower down to forearms and bring right leg down with the top of the foot on the floor (not shown).
  4. Keep chest lifted to the wall in front of you, gazing down.
  5. If you're more flexible, bring chest down to floor and extend arms in front of you.
  6. Pull navel in toward spine and tighten your pelvic-floor muscles; contract right side of glutes.
  7. Curl right toes under while pressing ball of foot into the floor, pushing through your heel.
  8. Bend knee to floor and release; do 5 reps total, then switch sides and repeat.

Vrksasana (Tree Pose):

  1. Stand with arms at sides.
  2. Shift weight onto left leg and place sole of right foot inside left thigh, keeping hips facing forward.
  3. Once balanced, bring hands in front of you in prayer position, palms together.
  4. On an inhalation, extend arms over shoulders, palms separated and facing each another. Stay for 30 seconds.
  5. Lower and repeat on opposite side.

Virabhadrasana I (Warrior I Pose):

  1. Stand with legs 3 to 4 feet apart, turning right foot out 90 degrees and left foot in slightly.
  2. Bring your hands to your hips and relax your shoulders, then extend arms out to the sides, palms down.
  3. Bend right knee 90 degrees, keeping knee over ankle; gaze out over right hand. Stay for 1 minute.
  4. Switch sides and repeat.

Trikonasana (Triangle Pose):

  1. Extend arms out to sides, then bend over your right leg.
  2. Stand with feet about 3 feet apart, toes on your right foot turned out to 90 degrees, left foot to 45 degrees.
  3. Allow your right hand to touch the floor or rest on your right leg below or above the knee, and extend the fingertips of your left hand toward the ceiling.
  4. Turn your gaze toward the ceiling, and hold for 5 breaths.
  5. Stand and repeat on opposite side.

Sit down on your mat with your legs extended out in front of you.

Cool Down: Shavasana (Modified Corpse Pose):

  1. Rotate your legs in and out, and then let them fall gently out to the sides.
  2. Let your arms fall alongside your body, slightly separated from the body, palms facing upwards.
  3. Rotate the spine by turning your head from side to side to center it.
  4. Then start stretching yourself out, as though someone is pulling your head away from your feet, your shoulders down and away from your neck, your legs down and away from your pelvis.
  5. Breathe deeply and slowly from your abdomen.
  6. Hold the pose for several minutes. Make your mind still and concentrate on your breath or the body.
  7. After doing the pose, bend your knees. Using your legs, push yourself onto one side.
  8. Push yourself in a sitting position.

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