Finding Time for Yoga

Sat Nam, and thank you for this question. I know it is something that almost every new mother struggles with - trying to fit her own needs in around taking care of her precious newborn!

First of all, just realize that the first few months of the baby's existence in your world is a time of great change - for you, for the baby, and for anyone else who lives with you and around you. Allow yourself to mentally relax and enjoy the ride. This is what yoga is really about, learning how to flow with the different phases of life that we are given as a gift to learn and grow from.

On a practical level, there are many pranayams (meditative breathing patterns) that a new mother can do while holding her baby, nursing her baby, and rocking her baby. A really great one is called "Sitalee Pranayam" and as you do it, it calms your nerves, cools you down, releases a lot of your stress, and generally creates a meditative space in your mind and psyche. Remember, you are really doing this for both you and the baby. As you create that meditative space in you, the baby is learning from you how to develop his or her own meditative mind. That's how connected we are with these beautiful little beings!

Try this relaxing and enjoyable breathing exercise:
Make your mouth into an 'O' shape, and extend the tongue just slightly to the edge of your lips. Now curl your tongue into the shape of a 'U'. For some people this is very easy and for others it is a little more challenging. Keeping your tongue in that 'U', inhale long, slow and deep through the curled tongue. Hold it slightly, and then close your mouth and exhale long and smoothly through the nose. Allow yourself to continue as you nurse or rock your child. You'll find it soothing for both of you. You can add a mental mantra along with the breath. We use the mantra, 'Sat' as we inhale, and 'Naam' as we exhale. 'Sat' means the vibration of Truth, and 'Naam' means, 'Is my True Essence.' It'll help take your mind to a more elevated point of view.

As far as yogic exercises go, you can actually incorporate some fun exercises into the time you spend caring for your child. And again, your baby is watching, listening and learning from you all the time! Try placing your baby next to you after it's been bathed, fed and is feeling alert and happy. Sitting on the floor in a cross legged position, hold onto your shins and begin spinal flexes, inhaling through the nose as you flex forward and exhaling as you flex back. Move into upper spine flexes by placing your hands flat on your knees, and continue the spinal flex. And don't forget your neck rolls. Just keep the breathing long and deep. Next come onto all fours, and place the baby under you, as you do Cat/Cow position - head and tailbone stretch up on the inhale, and exhale chin to chest as the spine curves towards the ceiling.

We hold "Mommy and Baby" classes at our Golden Bridge Yoga Studio in Los Angeles. Often you'll see mothers coming with babies as young as six week old, and the babies get the biggest kick out of watching their mothers move and breathe around them. As you do the yoga, you know they are watching their moms getting brighter and more radiant. What better gift can you give to your children, than an elevated, beautiful and glowing mother to look to as an inspiration?

Editor's note: Gurmukh has a wonderful video Baby and Mom Post Natal Yoga available at her website www.goldenbridgeyoga.com