Yoga Hip Stretches for New Moms

Video Transcript

So here's another nice hip stretch. You're going to put the soles of your feet together, something like typical butterfly stretch. Put the soles of your feet touching and let your knees come out. Your heels should not be too close to yourself, a little bit of room. If you want you can push down on your knees, but definitely pull up. The challenge is going to be to pull up with your spine because your abdominals are so loose. So pull up and try to sit up straight. Reach your arms up, and exhale. Drop one hand at a time and walk yourself forward. Stretching, lengthen your spine so you don't pinch your lower back, and then you can just carefully drop your head. Take seven deep breaths here; in and out your nose. If you want to go more intense, you can grab your toes and with your elbows, push into your knees if you need to get a little deeper stretch. And then when you're ready, roll up very slowly on the inhale. Inhale, roll up all the way to sitting. Put your hands on the outside of your knee, bring them together, and hug your knees into your chest for a little. And get ready for spinal twist. We're going to lower down onto our back, be real gentle with yourself. You're going to just walk your hands behind you, straighten your legs out, lower slowly all the way down onto your elbows, and then lower yourself onto your back. Adjust yourself, you want to make sure you're straight. Hold your arms out straight, just like the letter T, reaching your arms as far away as you can, take a deep breath in, lift your right leg up. With your opposite arm, your left arm, grab the outside of the knee. Keep this shoulder on the ground, for the upper back stretch. Inhale, exhale. Pull that knee over, keeping the shoulder down. You're going to get a lower spinal twist and upper, if you keep the shoulder down. Look with your eyes at the hand that's on the ground; Out beyond your fingertips. And just deep breathe here. Relax into the stretch. Hold it for as long as you need to, and then inhale, come back to center, and then slowly exhale straighten that leg down. And then do the opposite leg. Inhale lift, exhale over, make sure to keep your shoulder down. After you finish that, come back to this position. Put your hands all the way down, flush at your side, adjust yourself, roll your shoulders under, I call them your wings. Let your wings be flattened, the shoulders relaxed, relax your jaw, we're going to go into the next pose of Chavasa.

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