Postpnatal Basics Practice
These are moves you can do everyday once you are cleared to exercise, they are simple yet effective on keeping you connected and strong.
I recommend viewing the transverse video before this practice and trying those few exercises to connect you to the actions of the transverse abdominal muscles.
Cat/Cow Stretches: Work these stretches with the cow pose on an inhalation and the cat pose on an exhalation. Keep your limbs active by pressing the hands and shins into the ground and try not to over extend the anterior tilt of the pelvis in cow pose (no dipping into the lower back) - to do this keep the lower belly toned, not gripped while moving through 5-7 of these. *See video on the difference between toning the lower belly and gripping the abs.
Opposite Arm and Leg Balance: Using the block on the back ribs here and taking it in steps will ensure that you are engaging your deeper core, the transverse abdominal muscle, thus protecting your low back. With the block on the back ribs work to lift the ribs up into the block, this is not cow pose, just a slight toning and lift. You can start with the opposite arm and leg balance with the limbs on the floor working not to collapse into the supporting shoulder or lift into the air.