Yoga Cat Stretch for New Mothers

Video Transcript

Okay, now I want you to get on your mat. And just stand on your knees. You are going to get on all fours. You are going to do what is popularly called "cat stretch." It's the best way to describe it; by the way that the cat stretches. Try to stay with me on the breath. The breath part is very important here; it is great for toning all of your pelvic organs, your digestive system, strengthening back and relieving lower back, upper and lower back pain and strain in the shoulders. We start with a flat back. You are going to start with an inhale. Inhale, drop your stomach, arch your back and look up. Close your mouth and bring your chin to the sky so you can stretch the lymph nodes under the neck. And exhale. Opposite direction. Chin tucks into your chest. Pelvis and chin come towards each other as you arch your back up to the sky. Push down into the mat. Push all of your air out until you are ready to just inhale opposite. Good. Exhale. Inhale back to center. I want you to do ten of those at home. I'm going to stop there and go into the push up from here. Take a deep breath in. And you are going to very much strengthen your upper body. Exhale. Lower slowly until you just lower as far as you can go and just hold it. Five deep breaths here. And exhale. Push up. I want you to do ten of those as well at home. Inhale, get ready. Exhale. Lower and hold it for five breaths. Exhale. Come right back up. This is also to add to the cat stretch. After you've done ten of those, you inhale. Same thing, except for you are going to raise your leg as well. And exhale. Same direction. Tucking your chin, bring your leg in. Do five of those on each side. Inhale. Lift and keep that knee bent as you lift. Look up. Try to keep your hips square. And exhale, bring your nose towards your knee. Don't worry about how far it goes. Just feel and listen to your body. Exhale back to center. And let yourself rest after that. Bring your body down into Child's Pose. You need to open your knees wide to make room. Stretch your arms up and let your forehead come flat on the mat. Let your nose be squished. Take some deep breaths here as long as you need to. To get ready for the next.

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