Rox Does Yoga

Yoga, Wellness, and Life

Postnatal Yoga September 24, 2012

Filed under: yoga — R. H. Ward @ 1:53 pm
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My body seems to have bounced back quickly from my pregnancy and birth, but there are definitely still some sore spots and changes to contend with. My hips are very tight, and my abs are still weak. I also notice that my calves are still quite tight – during my pregnancy my calves would get so tight that I’d get leg cramps at night, and that tightness seems to be persisting. I’m also trying to build up some arm strength again after taking a break from more strenuous asanas and exercise towards the end of my pregnancy.

As I try to rebuild my yoga practice, I’ve been naturally gravitating towards asanas that will stretch my hips. Pigeon feels great, and it’s nice to be able to rest on the floor again! I also love cobbler pose, especially because I can hold and play with my baby in this posture. I practice downward dog to help open my calves, and plank pose with repeated vinyasas to build back my abs and arm muscles. I’m also finding that standing postures like the warriors work all of these areas.

These are some of the asanas I’ve been focusing on, but I was also curious about what asanas are recommended for postnatal yoga practice. Here are a few resources I found:

Postnatal Yoga: Conditions and Cures for Both Mama and Babe ( I like this article because it gives a few suggestions for simple poses that might be helpful to your baby too. I know I put YogaBaby into knees-to-chest and it seemed to feel good to her.

Postpartum Yoga for New Moms ( This article discusses some of the same postures as the YJ article, but it adds a few more strenuous asanas as well, good for when Mom’s feeling a little stronger, and a few different postures to try for strengthening the abdominals. I love practicing cobra again!

It looks like Shiva Rea has a few popular DVDs for new moms. Her Postnatal Yoga DVD has received some good reviews on Amazon, but it should be noted that the DVD doesn’t include any “mom and baby” postures. Rea addresses this in her new DVD, Mama & Baby Yoga. This looks to be brand-new for 2012!


Gratuitous YogaBaby Photo September 20, 2012

Filed under: Miscellaneous — R. H. Ward @ 4:06 pm

In lieu of actual substantive content, please enjoy this photo of my Buddha baby chillin’ peacefully.

YogaBaby at 8 weeks


Mom and Baby Yoga August 14, 2012

Filed under: yoga,yoga lifestyle — R. H. Ward @ 3:06 pm
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Mom and Baby Yoga Space Now that it’s been a few weeks and I’m feeling stronger, I’m starting to think about getting myself back in shape again. I definitely gained 30 pounds during my pregnancy, which seemed like the right amount – I stayed vegetarian and mostly ate a healthy diet (other than the vanilla milkshakes), but I definitely didn’t try to limit my eating in any way. I don’t know what my weight is now, but other than my massive baby-feeding appendages and a little bit of tummy, I’m back to what feels like my former size. Also, my pre-baby jeans fit again at only three weeks post-baby (they’re snug, but they button!), so thank you yoga and vegetarianism for that.

So, time to get myself moving. I took a walk a few days last week, in the mornings when it was cool enough to take the baby out in the stroller. I’ve only been going two blocks; I was exhausted after the first walk, but a few days and a few more walks later, I felt pretty solid.

I’ve started practicing some yoga again too: just maybe 20 minutes, and I’m starting off gently, but it feels really good, and it’s easier on my body than walking, interestingly. I’m surprised at how quickly my strength and flexibility is coming back to me. I had thought I’d lost a lot of strength during my pregnancy, but I guess there’s a difference between having the strength to lift my regular weight and the strength to lift my weight at nine months pregnant.

I’m including a photo here of my current yoga space. In order to do yoga at all, of course I have to work around the babe. Rather than waiting until she sleeps or sticking her in her swing, I’ve concocted this setup where she can hang out on her little jungle playmat while I do my asana practice. At first she was not into this at all, but I think I first tried it when she was a little too young for the playmat. A week or so later and she was way more interested in looking at things. The past few times I’ve tried it, she’s been cool looking at her little parrot and butterfly friends for a good 20 minutes, which is enough for me to get some yoga done, at least at this point. Eventually I’m going to want to get back to the yoga studio – I’ll have to, to get myself back in good shape physically and for teaching – but this setup is perfect for home practice.



Gratuitous baby room post June 27, 2012

Filed under: yoga lifestyle — R. H. Ward @ 12:59 pm

I haven’t been able to be around much lately – a combination of trying to finish up projects at work, trying to finish up projects at home, being exhausted, and my computer crashing – and with the imminent arrival of YogaBaby, I’m not sure I’ll be around much for a while. But I thought I’d share some photos marginally related to yoga. Here’s a shot of my baby’s room! A room which is finished, contains no boxes or items unrelated to the baby, and has art on the walls!

The yoga-related and best thing in this picture is, of course, the art on the wall. Adorable Krishna, Buddha, and Ganesha! Color and detail and lots for baby to look at! Perfectly positioned over the changing table to help keep Mommy calm during 2 AM diaper changes! Here’s a photo of just the art:

These wonderful prints are from The Big Poster Book of Hindu Deities by Sanjay Patel. The collection includes 12 prints, so I can swap in other deities as YogaBaby grows. It makes me so happy to have these guys up on the wall for my little one.