Give Back to Yourself This Mother's Day: 3 Practical Tips and Poses for Your Practice
“Motherhood is the biggest gamble in the world. It is the glorious life force. It’s huge & scary. It’s an act of infinite optimism.” - Gilda Radner
“There will be so many times you feel like you failed. But in the eyes, heart, & mind of your child you are super mom.” - Stephanie Precourt
To begin, Happy Mother’s Day, from Sol Luna Yoga!
If you haven’t noticed yet, we’re passionate about family, motherhood, community, connection, and support.
This summer we’ll be hosting a number of different events for kids in the community (be sure to keep an eye out for upcoming newsletters, blogs, and social media posts for more information). We strongly believe in, and encourage, healthy, mindful, and fun movement starting at a young age!
But we also strongly believe in working together to help support our fellow moms, dads, and caregivers in the community as well. So really, these events are also for you!
And, we also find it important to send a little extra love and support to you moms out there. It may sound a little cliche, but motherhood is truly something else that no one will ever understand… until becoming a mom.
You are the bearer of life.
The soothing and calming presence.
The nurturer.
The fierce protector.
The constant emotional support.
The ultimate time manager.
The confidant.
The problem solver.
The argument resolver.
The mental vault for all the important dates, events, needs, and wants.
You. Are. Everything.
And usually not just for your children – but for your entire family, your friends, your community, the stranger on the street.
Maybe it’s nature, maybe it’s generational gender roles and trauma, but motherhood usually comes with a perception and expectation that you become the glue. The sole person who remembers all, organizes and executes all tasks and obligations, and emotionally supports all… and more.
This may start to sound like a complaint, but it’s not. Part of it is nature. There is a maternal instinct that is unique and indescribable until becoming a mother.
And, it’s important to remember that while it is natural, support is absolutely, without a doubt, necessary.
There’s a reason cultures before us emphasized village and community living. It hasn’t been until recent cultural shifts that our emphasis as a society has shifted from community living to individual seclusion.
And frankly, it’s crazy-making.
Luckily, we see that, and we see you, at Sol Luna Yoga. And we’re constantly striving to change that within our own community. And we figured we’d extend that community as far as we can, offering some support for all mothers and caregivers this Mother’s Day.
(So be sure to share this post with other moms and caregivers you know!)
Be Gentle with Yourself with These 3 Practical Tips to Get Back to Your Practice
Before diving into practical tips to care for yourself this Mother’s Day, first and foremost know that any tips provided may or may not work for you and your current situation. Everyone is unique and their prenatal, postpartum, motherhood journey is going to look different.
Take what resonates and leave the rest.
Schedule your routine on a weekly basis, not daily… but take each day as it comes.
Every mom can probably agree that a consistent, daily routine is a long-shot, especially in the early stages of motherhood. We’ve all probably tried it and started out with the highest expectations for ourselves in the beginning of motherhood, and then very quickly realized it’s just setting yourself up for perceived failure.
You want to get back to a yoga practice? Awesome! Just start out by committing to 1 or 2 or 3 days of light stretching. I’m talking 5-10 minutes. Maybe just enjoying the fact you can now touch your toes again… or at least see them! Baby steps.
Be gentle on yourself.
Your body has changed. And unfortunately, we don’t actually talk much about the nitty gritty of hormonal changes, actual length of postpartum (it’s not 6 weeks – not even close. Try 2-7 YEARS), or the nervous system dysregulation we’re trying to heal and soothe, constantly. Your body may look different, move differently, and crave different things than it did previously.
Come back to that core yogic philosophy: connect with your breath and your body, and listen.
Start with the foundations.
Breathwork. Core work. Pelvic floor work. Those are your foundational first steps. If you ask me, this isn’t just immediately after birth. This is a life-long journey. Focusing on these three foundational pieces allows you to expand further into your practice.
Practicing breathwork can not only be done literally anywhere, but it also soothes both you and those around you. Breathwork regulates your nervous system and allows others to co-regulate around you – without you extending any of your energy towards others.
Core and pelvic floor work actually work together beautifully. And it’s the groundwork for any and all exercise and movement. Strengthening these areas and muscles allows you to build the strength of all other areas in your body.
These Yoga Poses Give Back to YOU
Branching off of starting with the foundations, we’re sharing some yoga poses that will help you do just that. These poses can be done exclusively, or incorporated into your existing practice. All are mom-friendly – no matter where you are in your journey.
Bridge Pose
Alignment: Begin on your back. Plant your feet on the mat hip distance apart and bring your heels close to your hips. Plant your palms flat alongside you. As you inhale, lift your hips up into bridge pose. Hold here for as many breaths as feels good.
Benefits: Bridge pose gently helps to engage your core, pelvic floor, and glute muscles. All of which supports your back and your hips.
Child’s Pose
Alignment: Begin in tabletop. Open your knees to the outer edges of your mat. Bring your big toes together. As you exhale, shift your hips back toward your heels, bringing your forehead down to rest on the mat. Your hands can reach for the top of the mat, or rest alongside you.
Benefits: Child’s pose can be a resting pose, and it can help to gently lengthen your spine and regulate your breathing. It also acts as a gentle hip-opener with your knees open toward the edges of your mat.
Pigeon Pose
Alignment: Begin in downward facing dog. Inhale your right leg up and as you exhale bring your right knee behind your right wrist, your right ankle behind your left wrist, or tucked by your left hip. Your left foot is reaching to the back of your mat and your hips are level and sinking toward the mat. You can leave your chest lifted or fold at the hips and bring your chest down toward the mat. Don’t forget the other side!
Benefits: Our hips take a toll – in pregnancy and motherhood in general. I can’t even tell you how often and for how long I carried babies and kids alike on the side of my hips! Pigeon pose, while sometimes challenging, is perfect for creating space and lengthening in your hips. Which, also gently works your pelvic floor muscles.
Revolved Head to Knee Pose
Alignment: Begin seated. Open your right leg at an angle. Bring your left heel in toward your hips. Inhale and lengthen your spine. As you exhale, reach your right hand toward your right foot or leg and leave your chest open and facing the front. Your left arm can arch over your head and toward your right leg. Repeat on the other side when you’re ready.
Benefits: This pose is amazing for lengthening your PSOAS muscles, which run along your side and around your hips. Many times these muscles are tense – from walking, exercise, sitting… and carrying babies. This pose is gentle enough yet powerful.
Savasana
Alignment: Lay flat on your back. You can use a pillow or bolster under your knees or head, but the main objective here is to relax and allow your entire body to rest.
Benefits: You. Need. Rest. Period. And some days, all you can do or all that feels good is to just rest. And you know what? That requires absolutely no explanation or justification. Enjoy.
