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10 Yoga Poses for Postpartum Core Strength, Part 1

Postpartum Core Strength Yoga

After you have a baby, it’s normal to be eager to regain strength and tone in your midsection or core. In this post, I’m going to share some of my favorite poses to help you do just that through gradually adding more yoga into your life.

(The benefits of postnatal yoga or postpartum yoga extend FAR beyond core strength–both for the new mom and the family she’s caring for!).

My story

I remember after my first birth, I was so surprised that I struggled with simple things like getting out of the backseat of my car after I strapped my baby into her carseat. I knew that other postpartum women had this type of problem, but I didn’t think I would.

My pregnancy had be pretty easy. I had been active and strong. (I was still able tp press into headstand at 8 months pregnant.) But after my baby was born, it was like my core forgot how to function.

Duh.

Everything had been stretched out of place and it would take some time for things to go back together again. Why I thought I could escape this fate, I don’t know. Like so many aspects of a first pregnancy and first baby, it just seemed so surreal. It was hard for me to imagine myself needing time to recover.

See also Is it Safe? Core Work during Pregnancy

Then came the panic… and guilt.

(First about the function of my core muscles. Then, the aesthetic.)

What if I never regain the use of my core muscles? How will I take care of my baby if I can’t get out of the back seat of my car when I put her in her carseat?

What if I can never wear a two-piece swimsuit again? What if I look pregnant forever?

Then, I felt guilty for even having those thoughts.

I had grown a PERSON! Shouldn’t I be proud of my body for creating life? What was wrong with me?

But I didn’t just want to feel strong again. I wanted to look strong, too.

It’s OK to feel how you feel.

In case you have these same feelings, let me remind you:

  • You can love your body and be proud of it AND long for it to look strong, too.
  • You’re allowed to set your sights on a flatter tummy.
  • My hope for you is that whatever your goals, they come from a place of love for yourself — not for disdain for your new body and/of life as a mother.
  • Trust that if your body knows how to grow an entire human from scratch, it also knows how to heal.
  • It might never be the same as before pregnancy, but your core can still be strong, heathy, functional, and beautiful! I hope you feel beautiful and confident NOW with the body you have (yoga can help with that process, too.)

Ready to learn my favorite core strengthening poses for the postpartum phase? Let’s get to it, shall we?

Postnatal Yoga: Poses for Postpartum Core Strength

But first, a disclaimer: New moms should get clearance for exercise from their medical care provider before trying these exercises. Please check with your doctor or midwife first!

Phase 1: New baby! Awareness core work (First 3-6 months)

Deep belly breathing.

Postpartum Core Yoga | Pelvic Tilts

Start lying on your back with your knees bent and feet on the floor. Close your eyes and bring your hands to your belly, taking a moment to appreciate what an amazing gift your body has given you. ‘

Remember how it felt to have a life growing within. Take a deep inhale and imagine your torso filling with gratitude for your body and compassion for yourself.

Reclined pelvic tilts.

Bring your awareness to your low back. Notice how it naturally curves away from the floor. Take a big inhalation. On the exhalation, tilt your pelvis so that your hip points lift up toward your shoulders. The small of your back will gently press into the floor. Notice how that very subtle movement engages your deep abdominal muscles.

Inhale, find the natural curve in your low back again. Repeat 5-10 times (start with just a couple and add as you get stronger).

Phase 2: Postpartum Core Strength – Gaining strength. (No sooner than 3-6 months)

Cat – Cow

Postpartum Core Yoga | Cat Cow

Remember this one from prenatal yoga? Come to all fours and practice bringing your chest forward into a mild backbend on the inhale and rounding your back on the exhale. (Repeat 5-10 times or until you get tired of it.)

Cat – Cow Curls

Postpartum Core Yoga | Cat Cow Curls

This one is for when you’re ready to incorporate even more abdominal strength into your Cat-Cow practice. Bring one leg behind you parallel to the floor as you find your Cow Pose. Know that holding this position may be enough at first.

When you’re ready for more, practice bringing the lifted knee in toward your nose while you round your back into Cat Pose. See how close you can get your knee to your nose.

Do several rounds at your own pace, following the rhythm of your own breath.

Plank Variations

Postpartum Core Yoga | Plank Variations

Go slow with Plank!

Start on hands and knees. If that feels OK, start to move your knees back further until your shoulders, hips, and knees are all in line. If you have a hard time holding this (sagging hips or collapsing shoulders), go back to hands and knees.

Once you’ve mastered the knees down version of Plank. You can try straightening one leg behind you. Then, the other. Work up to holding the Plank of your choice for 30 seconds to 1 minute.

Toe Taps

Postpartum Core Yoga | Toe Taps

Lie on your back with your knees bent and your feet on the floor. Lift one leg so that your knee hovers right above the same side hip. Adjust the angle of the knee so that it’s around 90 degrees. (That means your shin is parallel to the floor.)

Take a deep breath in. On the exhalation, slowly lower that foot to the floor keeping that 90-degree angle of the knee. Tap you toes on the floor. Lift the leg back to its starting position with the inhalation.

Repeat a few times, alternating legs.

Bridge Lifts

Postpartum Core Yoga | Bridge Ups

Lie down on your back with your knees bent and your feet on the floor. Start to tilt your pelvis (hips toward your shoulders) until you can feel your low back pressing gently into the floor. (See Supine Pelvic Tilts above.) Then, as you inhale, start to lift your hips away from the floor until you find Bridge Pose (Setu Banda Sarvangasana).

As you exhale, slowly lower back down to the floor with control — shoulders, ribs, then hips. Repeat a few more times, allowing your breath to set your pace.

Reclining Twist Strengtheners

Postpartum Core Yoga | Reclined Twist

Lie on your back. Lift your knees so that they’re directly over your hips, knees at a 90-degree angle. Reach your arms out to the sides in the shape of a T. Inhale. On a long exhalation, slowly start to bring both legs to your right side so that they hover over the floor. Try not to let them touch – or touch touch just for a second! With you next inhale, slowly lift the legs back to their starting position. Then, try the other side.

Remember, moving slowly and mindfully is more important than anything else. Start with just one time to each side and add on as you feel ready.

Phase 3: Postpartum Core Strength – Ready for more!

Side plank hip lifts

Start this one in a Side Forearm Plank position with your bottom knee bent (see photo). With an inhale, lift your top hip up and lower it with an exhale.

Down Dog to Plank

Postpartum Core Yoga | Down Dog to Plank

This is my favorite way to warm up the body to prepare for Vinyasa Flow class. Start in Plank. On an exhalation, lift the hips up and back into Downward Facing Dog. On the inhalation ripple forward, stack your shoulders over your wrists for Plank Pose. Repeat 5 or so times.

Down Dog to Cheetah

Postpartum Core Yoga | Down Dog to Cheetah Pose

From Down Dog, lift one leg up and behind you with an inhale. As you exhale, come forward into a Plank, round your upper back, and bring your knee to your nose. You can repeat with that leg a couple times or move right on to the other side.

This is the first post in a series on core strength. Be sure to check back soon and sign up for the email newsletter so you don’t miss the next post, where I talk to some of my favorite teachers about postpartum core strength.

Is It Safe? Core Exercises for Pregnancy

Bird Dog Balance - Core Strength Exercises for Pregnancy

I get why a lot of pregnant moms are hesitant to work out their core during pregnancy. After all, a pregnant body changes and shifts daily–and the most notable change is definitely in the midsection area where baby is growing! Not only is it safe to keep doing core exercises during pregnancy, doing so has a whole host of benefits. There are SO many reasons to practice safe core exercises for pregnancy.

If you have more questions about if specific yoga poses are safe for pregnancy, head over to my YouTube playlist of videos I’ve done on the topic.

What are the core muscles?

Before we get into the benefits, let’s talk about what I mean when I talk about the core. In short, it’s not just those six-pack abdominal muscles.

When I talk about core strength, I’m talking about allllll of the muscles that make up the midsection.

Yes, it includes the abdominals (both the superficial muscles like those six-pack rectus abdominis as well as the deeper transverse abdominis). the internal and external obliques, and the muscles that support the spine and low back.

The pelvic floor is even a part of the core, which is of particular interest to pregnant women for obvious reasons.

I asked Melissa Dessaulles, perinatal physical therapist and the founder of Mommy Berries, to share a bit more about why, exactly, it’s more important than ever to keep those core muscles strong and supple during your pregnancy.

The ‘core’ is a team of muscles that make up a balloon shape. The diaphragm is the top, the pelvic floor the bottom and the TA wraps around the front, sides and back. During pregnancy, a baby grows in the middle of the balloon and has the effect of ‘distorting’ the core. The diaphragm gets shoved up, the pelvic floor gets stretched but also needs to work harder with the weight above and the TA gets really stretched at the front. The result – the core team becomes inefficient.

It is important during pregnancy, to support these muscles during a time that they are changing rapidly. Knowing how to really let them relax during birth but also how to help them contract during exercise can help your body feel supported.

I start with my pregnant clients feeling this in positions of rest first and have them progress to using their core connection cues in movements including strength training or yoga.

Melissa Dessaulles, MommyBerries.com

Benefits of Core Exercises for Pregnancy

Better posture = fewer aches and pains overall.

Less back pain.

Stronger pelvic floor.

More control during labor and delivery.

More effective pushing during birth.

Faster recovery after birth.

Things to Remember about Core Exercises during Pregnancy

You know your body better than anyone else. Please listen to your body’s cues and if something feels off, don’t do it.

Once you’re in your second trimester, you’ll want to start avoiding exercises where you lie on your back for an extended period of time, so traditional abdominal exercises like sit ups and crunches are not recommended. Plus, these have been known to make the separation of the abdominal muscles worse (diastasis recti) .

And as long as we’re on the topic of diastis recti, I’ve heard conflicting advice about planks. If you’re worried about this, it’s OK to skip them or modify. One of my favorite core exercises for pregnancy is a modified Plank Pose that offers many of the same benefits of Plank with a little less pressure on the abdomen.

As a rule of thumb, you will want back off if any posture turns that round basketball-shaped belly into something that looks more like a mountain peak.

See my current Prenatal Yoga Class schedule here!

Prenatal Yoga: 10 Safe Core Exercises for Pregnancy

Mountain Pose

That’s right. It looks a lot like just standing there. But it’s so much more. See, when you’re pregnant, the weight of your growing baby pulls you forward and down. By simply having really good posture, you can build your core strength as you stand, sit, and move through your daily activities. Mountain Pose is a great place to practice proper posture so you can stay strong in your core (and the rest of your body, too!).

So stand up straight and tall. Make sure your toes are pointed straight forward and your hips are about hip-distance wide. Focus on lengthening your tailbone toward the floor and making sure your bottom ribs are directly above your hips (not poking forward). This will give you a slight engagement to your tummy.

Not only does this make your core stronger, it helps your ward off low back pain. Win-win!

Cat + Cow Pose

From hands and knees (also sometimes called a Tabletop position), exhale as you round your back and look into your belly button. With an inhale, pull your chest forward and lift your tail bones up exaggerating the curve of the spine. Repeat for a few rounds moving with your breath at your own rhythm.

This is one of my favorite yoga pose combos not just because it is a safe way for pregnant women to engage their core and open their chest and shoulders. It also is one of my favorite ways to help moms connect to their breath and pay attention to what types of movement their bodies are craving in the moment. 10/10 stars – highly recommended!

Down Dog Flow

From hands and knees , tuck your toes under and begin to lift the hips up and back until your body takes the shape of an upside down V. 

Note: Pregnant moms will want to have their feet pretty far apart so there’s no compression of the belly.

Inhale, bring your shoulders over your wrists and knees to the floor. Exhale, press back up into Down Dog. Repeat a few times, letting your breath set your pace.

Bird-Dog Balance

bird dog pose pregnancy

From your hands and knees position , extend your right leg behind you with your toes to the floor. With a slow, controlled movement, lift your leg until it’s parallel to the floor. Gently hug your baby with your abdominals. You may choose to stay here, or reach the opposite hand forward, like you want to shake someone’s hand.

Optional:

For a little extra back strength, try lifting the outstretched hand and foot up a couple of inches and back down in little controlled pulses. Or, bring both the hand and foot to lightly tap the floor and lift back up to parallel again.

Switch sides.

Modified Plank Pose

From Tabletop, move your knees back a few inches until your hips drop and your body makes a line from your shoulders to your knees (not counting your baby bump, of course). Spread your fingers, and practice squeezing your hands toward each other so your arms engage strongly. Tilt your just pelvis toward your knees as if you were going to move into a Cat pose, but keep the spine in a straight line. Notice how this action causes your abdominals to gently hug your baby. Hold for a couple of deep breaths.

Optional:

Keep your collarbones wide and bend your elbows straight back (toward your feet) as you lower a few inches down into a modified Chaturanga Dandasana. Then, straighten your elbows and lift yourself back into modified Plank (above).

See 7 Sun Salutation Modifications for Pregnancy

Lunge with Pelvis Tilt

Step your right foot forward and lift your torso up into a low lunge. Raise your arms overhead. Notice the tendency for the baby to pull your torso forward and down exaggerating the curvature of the lumbar spine (low back). 

Instead tilt your pelvis so that your tailbone reaches toward the floor and the front of your hips lift slightly. Simultaneously guide your rib cage back. Feel your abdominals gently hug your baby and provide you additional support.

Come down and repeat with the left leg forward.

Optional:

Try the same exercise with the back leg straight. Bend the back knee slightly to help you lift the front of the hips up and knit the ribs in. Hold the pelvis and ribs where they are as you straighten the back knee again.

Lunge with Twist

Stay upright in your lunge. With a deep inhale lift the crown of your head toward the ceiling. As you exhale, twist your shoulders to the side. You’ll twist away from the front knee. (To the left if your right foot is forward, for example.) Keep your belly button facing forward and take the twist in your upper body. Inhale as you turn to face forward. Repeat several times. Then, switch sides.

See How to Modify Lunge Twist for Pregnancy

Side Angle Flow

Start in a Warrior 2 Pose (Virabhadrasana 2) with your right foot forward. Bring your front forearm to your thigh and your right hand to your belly. Even though that forearm is resting on the front thigh, make it as light as possible. Turn your collar bones up toward the ceiling. 

Inhale, use your core to lift your torso back into Warrior 2. Hold your pose for an extra breath.

With your next exhale, slide your back hand down your back leg. Reach your front arm up and overhead finding a big stretch of the right side body.  

Repeat a couple of times. Then, switch sides.

Deep Belly Breathing

You don’t have to be in a prenatal yoga class to practice deep belly breathing or diaphragmatic breathing. In my prenatal yoga classes here in Charleston, SC and online, I often refer to this as Breathing for Two.

Breathing so deeply that you feel as if your belly is expanding and you are sending extra oxygen to the baby. To take a deep breath, your deep core muscles have to work to lift your ribs slightly and make room for your belly to expand. This may be why it increase core stability.

Plus belly breathing can slow your heart rate, lower blood pressure, and trigger a relaxation response.

See also 6 Breathing Techniques for Labor

100+ Positive Affirmations for Every Situation

positive affirmations list

When it comes to positive affirmations, I haven’t always been a believer. I’ve always appreciated the power of words, don’t get me wrong. But the idea that just saying something over and over to yourself could actually make any difference sent my bullshit meter into overdrive. I mean, come on.

And you know what? I still think that idea is a little far-fetched. But I am a huge believer that the words you say to yourself can make a big impact on how you feel. And how you feel can impact how you show up in the world.. which, big or small, makes a difference out there in the world.

This is how I explain the Law of Attraction, which is such a big trending topic right now–at least in the entrepreneur circles I’m in these days. It’s the idea that if you want to attract something, whether it’s a spouse or a million dollars, you have to act like you’ve already got it. The more you believe it’s coming, the more likely it is to come.

I love this idea so much. And it shows up in so many different forms from advice to “dress for the job you want, not the job you have” to showing up to an interview with the confidence of a CEO, even when you feel a little more like an intern. Do I believe that these actions have some sort of cosmic magic voodoo that will immediately make things happen for you? Eh.. I don’t know.

I do, however, believe that people are more willing to believe in you (and thus want to work with you) if you believe in yourself. I know that when I’m feeling positive and happy, other people are drawn to me, and more likely to hire me… which means more money in my bank account, more freedom, etc. I absolutely believe that the more success you see in your life (whatever success means for you) the more likely you are to see more of it–if only just because it boosts your confidence and makes you see that it’s possible.

See also Are Positive Affirmations or Bullshit?

So, I’ve put together a big, ol’ list of lots of positive affirmations for you. These are sorted by different life circumstances where affirmations can be beneficial.

BUT if you’re skeptical, or just a little annoyed by the saccarine sweetness of these, there’s a section for you at the bottom.

Because as much as I love positivity, I also believe there’s room for humor, venting frustrations, and just being OK with how things actually feel right now. Some things really are out of our control and no amount of magical thinking will fix those.

We need new policies that level the playing field so that we can all manifest what we desire with equal effort. We need new policies, more social support, and a paradigm shift to get there. But in the meantime, here are some lovely affirmations to help support you.

100 + Positive Affirmations for Different Life Circumstances

Affirmations for Self Care + Self Compassion

Affirmations for Confidence

Affirmations for Challenging Times

Affirmations for Abundance + Gratitude

Affirmations for Energy + Creativity

Affirmations for Relaxation

Affirmations for Yoga

Affirmations for Meditation

Affirmations for Moms

Affirmations for a Good Laugh

Positive Affirmations for Self Care + Self Compassion

I am calm, peaceful, and relaxed.

I am exactly where I need to be at this moment.

I am worthy.

I am loved.

Self-care is health care.

I offer compassion to those around me and to myself.

I treat myself with the same kindness and compassion as anyone else I love.

I have enough. I know enough. I am enough.

I am whole.

I take care of myself because I love myself.

I am choosing to be kind to myself today.

I am mindful.

I trust myself.

Positive Affirmations for Confidence

I am strong. 

I can do hard things. 

I am capable. 

There are no limits to what I can achieve.

I am learning, growing, and becoming better every moment.

I am focused, clear, and precise.

I make good decisions for myself and my family.

I am capable of great things.

I ask for what I need.

Positive Affirmations for Challenging Times

I am safe. I am healthy. All is well.

I am capable of overcoming any challenges that come my way.

My intuition guides me. I am always supported by something bigger than myself.

My breath carries me through even the most challenging times..

🎶 Don’t worry. About a thing. Cause every little thing is gonna be alright. 🎶

Healthy stress helps me focus on my goals. Unhealthy stress rolls right off my back.

Every breath is a new beginning.

I don’t let repetitive thoughts overshadow the present moment.

Out of this experience, only good will come.

Positive Affirmations for Abundance + Gratitude

I have everything I need. 

Abundance flows to me easily.

I love money and money loves me.

I attract great things by simply focusing my energy on the good things in life.

I am filled with gratitude for this moment.

I attract good things into my life.

I am a magnet for fun, joy, and abundance.

I accept help from others.

Gratitude is my attitude.

Positive Affirmations for Energy + Creativity

I am healthy, vibrant, and full of energy.

I am present. 

I am happy.

Happiness is my birthright.

I am showing up as the best version of myself today.

I see beauty everywhere I look.

I’m choosing fun, playfulness, and joy right now.

I am connected. 

I make time to do the things that inspire me.

My self-expression is a divine expression of God (Universal intelligence, Etc.)

Affirmations for Yoga

Practice and all is coming.

It is well with my soul.

I am softening my muscles.

I am breathing deeply.

I trust my body.

My body feels at ease. My mind feels at peace.

I am releasing all things in my body that do not serve me.

I move with integrity and intention.

My breath carries me from one pose to the next, one moment to the next.

I allow every yoga posture to teach me more about myself.

I am balanced physically, mentally, and emotionally.

I connect my body, mind, and spirit. 

I have infinite wisdom in my body.

My only goal is to get to know myself more. 

I honor my body today and practice listening and responding to what it needs.

Ready to unroll your mat? There are lots of FREE practices available to you on the Spoiled Yogi YouTube Channel.

Affirmations for Relaxation

I relax knowing that I am completely supported.

I can release tension, repetitive thoughts, and all else that is not serving me right now.

Each breath brings me closer to myself.

I give myself permission to slow down.

My breath soothes me and helps me relax.

I am my best self when I am relaxed and rejuvenated.

Relaxation is productive.

I take care of myself because I love myself.

I am calm, peaceful, and relaxed.

You can do anything, but you can’t do everything. Choose wisely.

Affirmations for Meditation (Mantras)

So hum. ( I am that.) 

It is well with my soul.

Be here now.

Peace begins with me.

Sa. Ta. Na. Ma.

As I inhale, I am filled with love and light. As I exhale, I make room for more good.

I radiate my light out into the world.

I am blessed with peace and joy, love and light.

Om.

Om Namah Shivaya.

Om Shanti Shanti Shanti.

I am that I am.

Om Mani Padme Hum.

Om Gum Ganapatayei Namaha.

Positive Affirmations for Moms

I am exactly the mother my child needs.

I was chosen for a reason.

I trust my intuition to guide me.

I am doing my best and that’s enough.

I am creating a loving, nurturing environment for my child.

I am allowed to make mistakes.

I am modeling self-compassion for my children.

I don’t have to be perfect to be my child’s perfect mother.

I ask for help when I need it.

I allow others to support me.

Affirmations for a Good Laugh

F**k this Shi*!

No. (That’s a full sentence.)

I value the health and well-being of my family above all else–except for maybe convenience, which is why we’re getting take out tonight.

I’m sorry. I can’t commit to that. I’m a parent.

Tact is the ability to tell someone to go to hell in such a way that they look forward to the trip.

You can’t make everyone happy. You aren’t a jar of Nutella.

So just do what you have to do to make yourself happy… 🙂

10 Relaxing Ways to Use a Yoga Bolster

Legs Up the Wall Pose | 10 Yoga Poses with Yoga Bolster

It’s no secret that I loooooove yoga props–and a good, rectangle yoga bolster is my favorite of all.

Second only to a skilled yoga teacher with an eagle eye for alignment and energetic inaccuracies, yoga props are THE best way to transform your yoga practice. There are limitless ways to use blocks, blankets, straps, sandbags, and even eye pillows to help heighten awareness, make poses more accessible, and support relaxation.

So, why is it that I’m so smitten with my yoga bolster?

It helps me relaaaaaaax in a really efficient (even quick!) way..

I’ll be honest. My life can best be described as chaotic and messy right now. I have two kids at home. I am trying to teach them, juggle my work, and keep the house running all at once.

Do you relate? I know I’m not unique here. (2020, hello!?)

So, while I love a sweaty, challenging vinyasa yoga session as much as the next guy … These days, I need to balance all the busy with down time.

And while there are many different things that could fit into the category of productive downtime–guided meditation, bath time yoga, and journaling are a few of my favorites–there’s something so simple and lovely about draping yourself over a comfy yoga bolster.

Do you have a yoga bolster lying around your house collecting dust? It’s time to break that bad boy out and put it to use!

Here are 10 Relaxing Yoga Poses to Try with a Yoga Bolster

The following poses are a much better way to unwind at the end of the day than my less healthy go-to, wine and popcorn. (I’m far from perfect, friends… but also, a little indulgence every now and then isn’t a bad thing!) I’m going to give myself grace, but then also make a point to do the following practice more often.

Try these poses as a standalone practice or you an do them all in a row for a longer practice. Of course, the point here is to. make yourself feel comfy so you can breathe deeply and feel your muscles soften and relax. That means if anything feels uncomfortable for any reason, just skip right on down to the next one.

Enjoy!

Downward Facing Dog with Bolster Support

It takes a little trial-and-error, but if you can figure out just the right placement of the bolster, it makes a fabulous resting spot for your head in Downward Facing Dog.

Stay here for 5 breaths or as long as you’re comfortable.

See also How to Modify Downward Dog for Pregnancy

Child’s Pose

Child’s Pose with a bolster is a really great way to melt away the day’s tensions.

Put your bolster flat on the floor, or use a couple blocks or another bolster to make it into a ramp. (See How to Get Comfy for Restorative Yoga for the tutorial.)

You can rest your forehead or turn your head so one cheek relaxes into the bolster. Just remember to let your other cheek take a turn, too.

Legs-Up-the-Wall Pose

Please excuse the dog bone in this photo.

This one is a great modification for pregnant moms who want to practice Legs-Up-the-Wall because you’re not flat on your back. But even if you’re not expecting, the bolster under the low back feels pretty amazing. If you have a thicker bolster (see photo) it can even serve as a gentle backbend. (Who doesn’t love multi-tasking?)

Pigeon Pose

Pigeon is pretty great whether you’re using a bolster or not. But I love this version because if you’re used to bringing your forehead all the way to the floor, the bolster gives you permission to back off. When you’re not folding so far, you can pay attention to the nuances of the pose, relax into it, and even stay for longer if you’d like to.

Wide Angle Seated Forward Bend

When I’m craving a hamstring stretch at the end of the day, this is my go-to. First sit up big and tall, and take a gentle side stretch to each side. Then build a bolster tower with blocks or whatever other props you have and fold forward.

Note: While this is a passive pose, I like to keep my feet and legs active to help me avoid over stretching.

Fish Pose

Do I even need to explain why I love this very untraditional version of Fish Pose? The photo speaks for itself, right?

Make sure to position your bolster so that your shoulder blades are resting close to the midpoint on the width of the bolster. You may have to shift forward and back a couple times until you find the sweet spot.

Then, reach your arms overhead, breathe deep, and enjoy.

Bridge Pose

The magic in this pose is you’re opening your chest and shoulders in a very gentle and supportive way. To get into the pose, bring the bottom tips of your shoulder blades to the top edge of the bolster. (Your torso and hips will be elevated on the bolster.)

If you have TWO rectangle bolsters, you can use one to support your torso and the second to support your legs. In my photo, I’m just using a block to lift my feet so my legs are the same height as my hips.

Spinal Twist Variation

Bring one hip to the bottom edge of your bolster. Stack one your top leg on top of the other, knees bent to a right angle. Then, lower yourself over your bolster, facing the floor. Snuggle into this gentle twist for a few breaths before you switch to go the other direction

Supported Goddess Pose or Cobbler’s Pose

There are a few different names for this pose. I prefer Goddess Pose for when it’s so propped and supported. For the pose in the photo, I used my blocks to make a ramp of my bolster, and supported my thighs with a long rolled blanket. (The blanket roll goes over the feet and under both thighs. If you’re taller, you might need a separate blanket roll for each leg.)

Final Resting Pose

When would you want to put a bolster under the knees for Savasana or Final Resting Pose? Definitely if you’re dealing with low back discomfort or if you’re legs are tired from a long day on your feet.

You don’t really need a reason to give yourself a little extra support and love. Remember that.

You deserve to feel relaxed. You deserve to unwind. You deserve to reward yourself in a healthy way for your biggest accomplishments–even if your biggest accomplishment was keeping your kids alive, healthy, and somewhat entertained. ESPECIALLY if that was your biggest accomplishment because motherhood is exhausting even on our best days.

Try out a new relaxing pose today, and be sure to comment below to let me know which one you liked the most!

Visit my YouTube channel for free yoga practice videos.

Yoga and Minimalism: 5 Reasons to Simplify

Yoga and Minimalism

Let it go.

It’s one of the most cliche statements you hear in a yoga class. I’d ban it from my own classes if it weren’t so damn true. Yes, we hold on to so many things we don’t need in our bodies–stress, tensions, anxiety, sadness, harmful patterns–the body remembers it all. And everything functions so much better when you take a deep, mindful breath, identify the “extra,” and consciously soften your grip on it. 

So, yes. Elsa was right (along with about a bajillion yoga teachers).

But like so many other things we learn on our yoga mats, those three little words can have a huge impact in other areas of our lives, too.

It was in my search to have more energy to do the things that were important to me that I stumbled upon the concept of minimalism. W

Yoga, Minimalism, Momming: These are a Few of My Favorite Things

I love my work, and I wanted to spend more time exploring it. I love my family and I want to be present with them and have the freedom to go on adventures together. And, of course, I don’t like picking up toys, sorting through endless piles of laundry, and spending hours each day loading and unloading the dishwasher. 

My tendency to let these things simply slide and try to ignore the piles didn’t work for me either. The clutter stresses me out and I always felt like I was wasting time rummaging through things I never used to find the essentials–you know, keys, sunglasses, the coffee cup that will contain cold coffee if I don’t find it pronto. Being late because I couldn’t find two shoes that match stressed me out. 

So it dawned on me: If I want to feel less stress in my body, I need a less stressful home. And that means packing up a lot of things in my home I was keeping “just in case” and making a conscious decision to LET IT GO.

Embracing a simpler lifestyle has been one of the best things I’ve done for myself. It’s self-care in the most practical sense of the word. There are so many ways that yoga philosophy supports this way of living. 

I still have a LOOOOONG way to go in my own home, but I know if simplifying and minimizing clutter in my home could make such a difference for me, it can for you, too!

In this post, I’m going to make my case for why I think all students of yoga might want to consider minimalism–especially busy yoga moms!

5 Reasons to Simplify Your Life + What Minimalism Has to Do with Yoga

1- Simplicity equals less stress. 

Did you know that visual clutter gives people an immediate stress response? It’s true. In a study published in the Journal of Personality and Social Psychology in 2010 found that women in particular experienced higher levels of stress if they perceived their home as cluttered or needing work. (Just check out this article from The New York Times, which also cites a study that links clutter to procrastination..)

So many people I know practice yoga as a way to minimize their stress levels, minimalism is a way to stack the deck in your favor so you can have a more calm and peaceful life.

2- Aparigraha.

Let go of attachments to physical things. Obviously, physical items are just the beginning of the things we are attached to, and I’m sure the yama aparigraha applies to much more than your attachments to having a closet full of fancy shoes or toys for your kids.

BUT, for me, purging the items I no longer use have been a really profound exercise in exploring some of my most superficial attachments and practicing letting them go.

3- Saucha.

Cleanliness. It sounds so nice and peaceful doesn’t it?

I’ve heard saucha interpreted as cleanliness and purity. While ridding your space of excess clutter does not mean it will be clean, per se, it does make the act of cleaning surfaces in your house much easier. I hate cleaning, but even I tend to do it more often if I don’t have to pick up a million knick knacks. 

4- Ahimsa.

I think about the ahimsa, or non-harming, often–it comes up in so many different ways in my life.

See also 5 Most Controversial Topics in Yoga

We hear about this concept as something that means we should adhere to a plant-based diet. But a more simplified, minimalist way of life also helps us to reduce our carbon footprint, purchase fewer things that will end up in a landfill, and use less of the earth’s natural resources. And if living this way really does cause less stress in your life, too, you’re doing less harm to yourself and your family.

(And you save money buying less, too! Everybody wins!)

5- Give yourself more time and energy.

The biggest gift that simplifying my home has given me is the gift of time. Think of it this way, when you have less items hanging around your house, you spend less time moving things from one place to another. It seems like such a small thing, but the amount of time (and more importantly energy!) it takes to keep up with a huge inventory of items really adds up. The effect is burn out and exhausted parents who work all day at work and come home to work more managing and maintaining all of the stuff they’ve collected at home. And that’s not good for anyone.

Bonus: Teach your children the value of relationships and experience over things. Give them more space to be creative,, play outside, and use their imaginations to come up with games and other things to do on their own.

Intuition Yoga: 3 Ways to Use Yoga to Tap Into Your Intuition

Intuition Yoga

There are about a gajillion benefits of practicing yoga ranging from the physical to the spiritual and lots of things in between. But if we’re being honest, there are a lot of activities you can do to help you stretch and strengthen your muscles. Meditating for 10 minutes a day takes less time than a full yoga practice, and it can give you many of the same benefits of a full yoga practice. 

What’s so magical about yoga? For me, it’s the combination of movement and mindfulness that allows me to tap into my intuition, the body’s amazing, built-in wisdom, that sets yoga apart from any other mindfulness or movement based practice I’ve tried. I call it intuition yoga.

In this post, I’m sharing 3 of my favorite ways to use yoga to tap into your intuition. If you’re practicing, there’s a good chance you’re honing your intuition anyway–these things will help you enhance it even more.

Intuition Yoga: 3 Ways to Use Yoga to Tap Into Your Intuition

Do the Wiggle 

I’ve stopped explaining this in my regular yoga classes because my students understand this very scientific sounding, alignment-based cue: “Do the Wiggle” and “Wiggle it out.” I cue wiggles from Tabletop Pose (hands and knees), Downward Facing Dog (Adho Mukha Svanasana), and Chair Pose (Utkatasana). 

Why do I do this? Because it is a really good way to loosen up the muscles, find spots that feel stuck that you might not feel otherwise, and also focus on the parts of your body that FEEL GOOD! 

It’s a lovely opportunity to check in, notice your breath, and practice mindfulness on the move. 

Ready to get on your mat and try it now? Head over to my YouTube channel for free yoga videos and tutorials now.

Let Your Breath (Really) Guide You

I looooove a good vinyasa flow yoga class. Ironically, though, sometimes the breathing cues teachers give during sequences like Sun Salutations, which are meant to help you align your movements to your breath, can actually be a hindrance. 

Students want to follow their teacher. That’s why you’re there, right?

So instead of using your breath to set the pace for the movement, you try to make your breath match your movements. This is why I’m such an advocate for setting up a simple vinyasa–straighten the leg, bend the leg–and then giving students time to tune into their breath and set their own pace.

See also How to Use Yoga Breathing to Ease Stress

Which brings me to…

Ignore Your Teacher

Even though I try to give breaks throughout every yoga class where there’s a chance to shift the focus inward to give students a chance to pay attention to how they’re feeling and what their bodies are craving, I’m not perfect. 

If your teacher talks incessantly (Guilty!)–that might mean you occasionally need to tune her out and listen to your body instead.

 It’s not rude. (Well, OK, it might be just a teeeeensy bit rude. But if you do this in my class, I’ll  forgive you!)

That’s the whole point of this practice.

Self-Care for Moms: Are your kids your reason or your excuse?

self-care for moms | new mom with baby

Self-care for moms was not something I thought about much when I was a new, first-time mom. When my first baby was born, I put off going to the dentist for three years.

Yes, you read that right… Three YEARS.

“My husband works during the day. I have no family nearby. I can’t just hire a babysitter off the street!” 

But when I’m really honest with myself, here’s the deep down truth: I didn’t want to go to the dentist.

It was too complicated to figure out all the details and plan out childcare ahead of time. And I was using my baby an adorable, chubby-cheeked excuse.

See also Time Management Tips for Moms

I had so many excuses not to focus on my own self care…

As long as we’re being honest.. I can think of about a million times I’ve put my own needs aside, made myself out to be a martyr, and used my kids for an excuse not to do my self-care practices. 

“There just isn’t TIME to eat a healthy whole-foods lunch, so I will force myself to eat this leftover grilled cheese and french fries instead. It is a sacrifice I am willing to make for my children.”

“Shower? Wear cute clothes? Work out? Go to a yoga class?” 

“Who has time for that!? I’m too tired. My family NEEDS me!“

(Now, I want you to picture me with the back of my hand on my brow, head tilted toward the sky, looking dramatic like Scarlet O’Hara… only, in this dramatic showing I’m wearing a stained T-shirt and ratty yoga pants.)

In case you are relating to any of this, can I please remind you that you are not a damsel in distress.

You are strong, confident, grown ass woman who knows how to juggle a million things and get shit done. If anyone can figure out a way to get yourself to the damn dentist so you don’t end up having to get, ahem, EIGHT cavities filled three years down the road, it’s you. 

Yes, it takes extra effort, extra planning, and extra attention. Yes, it is harder than it should be. Mothers don’t get the support they need in our society, which is one of the reasons I do what I do to support mothers every day.

That doesn’t mean you get to just give up on the things you know are important for your health and well-being.

Love yourself. Then, love yourself more.

Love yourself enough to take care of your body and mind. You deserve that. And your family deserves that, too.

I wish someone had said this to me 5 years ago.

Also, please love yourself enough to give yourself some grace if you’ve been making the same type of excuses. Being a mom who is responsible for a helpless little person day and night is the hardest transition a person can make. And it’s OK if it turns your world upside down for a bit.

(Overcoming the extra difficulty and learning to figure things out in spite of the chaos is one of the things that makes moms so badass. I just wish more moms could appreciate how completely amazing they are… but I digress.)

That said, the sooner you can get back on track, the sooner you can start to feel like the healthy, strong, energetic, vibrant mom you know you are under all of the excuses.

Let your kids be your motivation, your inspiration, and your reason for showing up for yourself. They’re a reason to take care of yourself, not an excuse not to.

Yoga for All the Moms

If yoga and mindfulness is one of the ways you want to show up for yourself, consider yourself cordially invited to join our online yoga classes.

These classes are completely virtual via Zoom and tailored to moms just like you. PLUS, we will totally understand if you need to have a little one (or three) in the room with you ask you practice along.

A new 4-week series focused on standing balance poses starts Thursday, August 6th at 7pm Eastern time. No more excuses. Sign up now.

Note: I realize that as a middle-class white woman, I have privilege. And so the things that were difficult for me are still so much harder for others who don’t have the same privileges. I just want to acknowledge this truth and make sure you know that it’s my goal to help give you some support and inspiration no matter how hard things are.

Thanks for reading.

How to Modify Revolved Lunge for Pregnancy + Postnatal Yoga

I remember the first time Revolved Lunge came up in my regular yoga class when I was newly pregnant. My eyes widened and a confused look came across my face because I really had no clue how to modify revolved lunge for pregnancy in a way that wouldn’t make me stick out like a sore thumb + give me the benefits of the pose.

Now that I’ve been a prenatal yoga teacher for a long while (and one who has practiced yoga throughout two pregnancies myself), I’d know how great twisting postures can be for pregnant students.

Twists can feel SOOO good and help get the stuck places in their bodies UNstuck!

In this post, I want to show you a few of my best tricks for how to modify revolved lunge for pregnancy and after.

NOTE: These twists are also amazing for postpartum moms, too, so I love including them in any postnatal yoga class I teach. I’ll include some tips for postpartum moms below as well.

See also The Complete Beginner‘s Guide to Prenatal Yoga

How to Modify Revolved Lunge Yoga Pose in Pregnancy Yoga, Postnatal Yoga, and Beyond

Twist Lunge Modification #1: Stay upright.

Simply bring your hands to prayer just like you would normally. With an inhale, lift your chest into your thumbs, reaching the crown of your head reaching toward the sky to find maximum length in your spine. With a big exhale twist (in either direction!) turn your torso to the side, but keep yourself upright.

Refinement for pregnancy.

During pregnancy, you want to avoid anything that causes compression to the uterus. So, take twists more in the upper body and keep the lower body as neutral as possible. Think about the belly button facing straight forward, and twisting more from the chest, upper back, and shoulders.

Why I love this variation for postpartum moms.

After you have your baby, it takes some time to regain your core strength. This upright version of the lunge twist allows new moms the gently start to regain core strength without much possibility of doing too much too soon.

It also gives postpartum moms a nice stretch of the shoulders and chest, which exhausted heroes (you know, people who hold babies for hours day and night to feed them) desperately need.

See also Baby Yoga: 8 Yoga Poses You Can Do With Your Baby

Twist Lunge Modification #2: Twist the other way.

This pregnancy modification for lunge twist might be more common than the one above, but I find it to be a little more tricky for most bodies.

Why? The very act of folding forward in a lunge can be smooshy for the baby belly (that’s the scientific term, Ya’ll). So mamas with baby bumps will need to make sure that their feet are at least hip distance width in the lunge, and both hands will come to the floor to the inside of the front foot first.

Brace yourself with the hand closest to the front foot. If the left foot is forward, you’ll keep your left hand on the floor. Or, bring that forearm onto the front thigh and then twist.

Find lots of length in your spine as you inhale. Then as you exhale reach your other hand up toward the sky finding a twist in the process.

Some moms will be able to bring their hands together into a prayer position at the heart (Anjali Mudra). But, it’s can make it harder to balance, and it’s not necessary to get the benefits of the posture.

Twisting Lunge Modification #3: Thread the Needle Pose

I know, I know. This isn’t exactly a lunge. But if the goal of practicing a twisted lunge is to open the shoulders and chest, this is a pretty great alternative.

It’s great for pregnant women because there’s really no chance of compressing the belly here and I really just can’t think of a pose that’s more effective at opening the chest.

From hands and knees, inhale reach your right hand out to the right, parallel to the floor. With our exhale, “thread” the right arm between your left wrist and left knee — your right shoulder will come to the floor. Rest the side of your head to the floor. Use your left fingertips to deepen the twist only if your breath is slow and steady. Or, bring the left hand to the sacrum and use it to turn your collarbones up toward the sky.

Don’t forget the other side!

5 Lessons I’ve Learned from Arm Balances

Yoga arm balances | parsva bakasana

It might seem a little strange to say that one particular category of yoga poses makes me a better mom, but that’s exactly how I feel about arm balances.

Of course, yoga as a whole makes me a better mother—the physical practice as a whole, the  philosophy, taking time for self care, the mindfulness component… I’m convinced that the whole package is what has helped me through my most difficult moments of motherhood. 

But there’s something about arm balances. This category of challenging poses has really brought some of the lessons to life for me. It’s like the knowing is alive in my body, permeating my cells in a way that takes intellectual knowing to a whole other level.

Don’t believe me? We’re exploring these postures in detail the whole month of July in my virtual Zoom classes. I’d love to have you join in. Register here now. 

5 Lessons I’ve Learned from Practicing Arm Balances

Humility. 

I admit that this is a lesson I needed more when I was a beginning yoga student in my 20s, but the experience of falling on my face a few hundred times was a humbling experience.It prepared me for the much MORE humbling experience of motherhood. 

I can do hard things.

Arm balances did not come easily to me. I could have said, “Welp! This is impossible!,” thrown up my hands, and given up right then and there. But enough wise yoga teachers promised that even if I didn’t make the pose happen right away, it was worth working toward it. So I worked steadily for many years to build the necessary strength and skill. It taught me that I can do things that seem impossible. I come back to arm balances time and time again when I need a reminder of this (which is often now that I’m a mom!). 

Everything is figureoutable.

Yes, I am quoting Marie Forleo here (smart lady!) because this is exactly the lesson you need to learn in order to get the hang of arm balances. It’s not just about having the physical strength to do these postures–it’s about understanding where to place your hands and your legs, and how to use leverage to lift your feet off the floor.

Integration. 

Don’t let the name fool you. These poses look like they’re all about the arms, but that’s not true. You have to learn to use so many muscles to make them happen–the core, shoulders, hips, legs, feet–basically the whole body! Life lesson: If you don’t want to feel burnt out, make sure you spread out your effort so no one thing gets overtaxed.

Confidence + Trust yo’self.

This is the MOST important piece of the puzzle for me. As moms, we question ourselves so much. We look to healthcare providers, experts, friends, bloggers–so many people who are doling out advice–to help us with the toughest parts of parenting. Poses like arm balances have helped me to learn to have confidence in my inner guide and trust myself so much more.

About Spoiled Yogi

Erica Rodefer Winters is a yoga teacher who loves helping pregnant and new moms find more balance in life through yoga, meditation, self-care, and humor.

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