Looking for a little rest and relaxation amidst the holiday (or general life) chaos? Try this gentle restorative postpartum yoga flow. It’s perfect for beginners and seasoned yogis alike. All you need is a mat, cushion and a couple of yoga blocks and you’re on your way to restore your body with easy moves and gentle breath. Nothing fancy, just some solid movements!

 What you’ll need:

• Yoga mat
• A cushion or bolster (or a dense pillow!)
• 2 yoga blocks (or 2 thick books!)

Restorative Postpartum Yoga Flow 

 

Seated on Block

Begin the practice seated on a block or rolled up blanket, with legs parallel and shins on the ground. Place hands together in your lap and gaze down towards the ground or close your eyes completely. Settle here for 10-15 breaths. 

Child’s pose.

Remove the block and bring your big toes together while your knees go to either side of the mat, preparing for child’s pose. Walk your hands to the front of the mat and bring your forehead down to the ground. Sit here for 5-10 breaths. Allow yourself to sink a little deeper with each exhale. If the ground feels far away, you can use blocks or a bolster to support your torso.

Seated Forward Fold  

Come out of the child’s pose and make your way to a seated position with sitz bones grounded on the floor, legs extended to the front of your mat. Walk hands forward toward your toes and hinge at the hips. For extra support, rest forehead on an upright block or cushion. 10 breaths here.

Seated straddle and supported side stretch

Slowly unfold and extend legs to the side into a seated straddle. Place a block or cushion between your legs. Rest your right arm on the block. Bring your left arm up overhead and lean to the right to come into a supported side body stretch. 5 breaths here. Repeat on the opposite side.

Supported bridge

Transition onto your back. Bend your knees and place a block or cushion under your low-back to come into a supported bridge pose. Place arms on either side of your torso with palms facing up. Take 10-15 breaths here.

Legs up over head

From your supported bridge pose, lift your legs so they are perpendicular to the floor. You can choose to keep your knees straight or bent, depending on your core strength.  Take 10 breaths here.   

Windshield wiper knees

Place your feet on the ground and remove the block from underneath you. With your back flat on the floor and soles of your feet down on the mat start to “windshield wiper” your knees from side to side. Move through this “windshield wiper” movement 5 times on each side. 

Baddha konasana or Butterfly Pose

Bring the soles of your feet together and let the knees drop to either side opening the hips. Bring your hands out to either side with palms facing up breath deeply into your hips. Take 10 breaths here or as long as you would like to end the practice.