Today I will show you six easy yogaexercises. Do them slowly and lsten to your body.
Do the six poses in sequence, taking a short rest between each of them. When you finish lie on your back and rest for a few minutes.

The bridge – Setu bandhasana

You: Lie on your back with your knees bent and your feet hip-width apart. Bring your feet up towards your bottom. Hold your baby (see below) or let your arms rest by your sides with palms turned down. Exhale and slowly lift your hips to a comfortable height. Hold for five to six breaths. Feel the stretch in your bottom and lower legs. Inhale and slowly lower your hips back to the floor.

Tip: Keep your chin tucked towards your chest to avoid strain.
Baby: Sit your baby on your lap facing you. His back can rest against your thighs. Hold him around the chest or by the hands. This will help develop balance and is also a great way to bond.
Benefits: The bridge pose helps strengthen the abdominal muscles, so it’s perfect for new mums. It also tones and improves circulation in the lower body, particularly the thighs.

The locust – Salabhasana

You: Lie on your belly with your legs together and the tops of your feet on the floor. Rest your forehead on the floor also. Extend your arms along your sides, palms down. Breathe out and raise your head, chest, arms and legs away from the floor as far as is comfortable. Try to keep your legs squeezed tight. Lift a few times while exhaling then hold this position for five to six breaths. Slowly lower your chest, head and legs back towards the floor. If holding your baby as pictured, alternate arms with each repetition.
Tip: During the raised part of the movement, keep your eyes on the floor in order to lengthen and relax your neck.
Baby: Lie your baby on his belly facing you so he can engage with you as you lift and also enjoy some valuable ‘tummy time’. If he’s restless, sit him in front of you or simply let him crawl.
Benefits: Strengthens the bottom, legs and torso including lower back and neck. Improves digestion and can relieve joint pain.

Downward dog – Adho mukha svanasana

You: Start on your hands and knees, arms straightened but not locked. Hands should be directly under shoulders, knees under hips. As you exhale, lift your bottom and straighten your legs. As your hips lift, move your head until your ears are between your arms. If possible, press your heels towards the floor and your chest towards your thighs. Relax and focus on softening into the pose. Hold this position for five to six breaths.
Tip: Bend your knees if you find the pose too challenging.
Baby: Your baby lies under you so he can look up at your face. Alternatively, he can crawl about or climb up your arms and legs.
Benefits: Downward dog boosts leg circulation, relieves heel pain and stiffness and tones the sciatic nerve around the buttocks and hips. Also strengthens arms and wrists, releases shoulder tension and boosts energy.

Cow face – Gomukhasana

You: Kneel with your right leg crossed over left knee so your knees are stacked. Settle back on to your sit-bones and check that your feet are in line with your hips. Inhale and extend your left arm up to the ceiling. Bend at the elbow and drop your hand back between your shoulder blades. Hold your baby with your right hand or sweep it behind your torso and reach up to grasp your left hand. Hold and breathe five to six steady breaths. Release,
roll your shoulders and swap sides so arms and legs are reversed.
Tip: If you find this pose tricky, sit on a cushion.
Baby: Sit him on your lap or cuddled beside you on the mat.
Benefits: Stretches hips, ankles and thighs. Also stretches shoulders, arms and chest – great for women who have been breastfeeding, lifting and carrying a baby.

The half boat – Ardha navasana

You: Lie on your back with knees to chest. Place your baby on your shins, holding him around the waist. Position your legs at right angles and flex your feet to keep your baby secure. Keeping your lower back pressed into the mat and legs squeezed together, exhale and lift your torso so you can sit up and kiss or chat with your baby. Engage your pelvic floor muscles as you sit up and make sure you keep your neck and shoulders relaxed. Inhale, then lower to floor, relaxing pelvic muscles. Keep your legs squeezed and baby comfortable. Repeat six times slowly to build pelvic floor strength. When finished, draw knees to chest and bounce baby.
Tip: Keep your legs at right angles to work the belly correctly.
Baby: Jiggle your legs and bounce your baby – they love it.
Benefits: Strengthens mid-section of the body and tones pelvic girdle. Also helps improve digestion and boost sexual confidence.

Standing warrior II – Virabhadrasana

You: Stand with feet hip-width apart, hands at your sides. Exhale and take a big step forwards with your right leg. Turn your left foot 90 degrees out to the left. Position the right heel so it’s in line with the arch of the left foot. As you exhale, bend your right knee to a right angle so your thigh is parallel to the floor and stretch your arms out in front and behind (unless holding baby – see below). Hold and breathe for five to six breaths. Inhale and return to your starting position. Repeat the same sequence using the left side.
Tip: Engage your pelvic floor muscles throughout the pose.
Baby: Baby sits on your front thigh, held close, facing outwards.
Benefits: Strengthens and stretches the legs, back, shoulders and arms. It also opens the hips, groin and chest. Plus, it provides a deep sense of inner power and courage.

Photography: Corrie Bond Styling: Nadene Duncan