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Postnatal (Standing) Aqua Stretches
After pregnancy, it is
necessary to realign your spine. Standing in the water allows you the maximum
stretch between
your
hip bones and your ribs as you lift your
arms above your head.
Aqua yoga makes use of deep
breathing
in relaxed stretches that are easier and safer in water than on land. Your
ligaments are still soft and should not be overstretched for at least four
months after giving birth.
Practice these simple standing stretches to lengthen your spinal muscles and
breathe deep under your diaphragm where your baby was lying just a few weeks
ago.
Lengthen your body
 Consciously, with a deep, long breath, close and lengthen your whole body. As
you stretch your arms above your head, extend to the maximum as you inhale and
exhale as deeply as you can. At the end of your exhalation, relax completely and
“flop” your arms before you start stretching again on the next in breath. The
fullness of the
relaxation is as important as the extension.
Over arm stretch
After expanding your breathing capacity during pregnancy, breathing for two, you
need to continue using the same muscles, which are no longer stretched by your
fully grown baby.
You can make the previous stretch more extreme by extending one arm over your
head and breathing more intensely in your intercostals muscles: the little
muscles between your ribs. Repeat on the other side. After extending your arm to
the maximum above your head, lower it towards your other arm, keeping your chest
wide open. Breathe as deeply as possible.
Side-stretch
 Even more stretch can be achieved by adding a sideways extension to the previous
exercise. With your straight
legs together, stretch your whole body in an oblique line, holding on to the
bar or pool edge to stabilize yourself with one hand. Stretch first to one side,
then to the other, and breathe fully on each side, being aware of creating on
long stretch from your feet to your extended hand.
Knee-bent stretch
 This creates an intense stretch in which you breathe deeply for two or three
full cycles before you change legs. Facing the pool wall, take a wide step so
that your front foot can rest at the base of the wall. Bend your front knee and
lift your foot to bring it on to the knee of your extended back leg.
Leg stretch
As you become stronger and fitter, you can practise this classic leg stretch in
different ways. At first you may want to rest your leg on the bar, if there is
one (the pool edge may be too high). If there is no bar, it may be sufficient to
start with to bring your extended leg up, at any height comfortable to you on
the wall, while keeping yousr standing leg bent. Being in water allows a greater
stretch than most people can achieve rapidly when doing on land and
strengthens the muscles at the base of the spine that contribute not only to
physical fitness but to vital energy in the body. You can use a short woggle to
support your leg. Hold both ends and rest your foot in the centre. Straighten
the leg, bringing your foot up to
shoulder height at the surface. Eventually, you will be able to extend both
legs, using your stretched legs to pull your back even straighter as you breathe
in the pose.
The standing twists are a
great help in recovery of your
waistline, and you
will get it back sooner by doing them in the
water than
you would on dry land. Do the twists facing the wall and holding on to
the bar or the pool edge, or facing the pool and holding onto a woggle,
or standing freely. As in all the
yoga postures, it is
deep breathing that makes the twists effective. The combination of
twisting and rolling movements helps to keep your hips supple after
pregnancy and prevents postnatal
lower backache. If your pool is shallow, you can use kneeling
versions of the standing postures. Keep your neck soft and relaxed as
you twist.
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Narrow twists
The postures are very helpful if you have split your abdominal muscles in late
pregnancy or during birth, and they are recommended if you have had a
Caesarean section.
Stand with your back straight and your feet together, bending your knees
slightly if necessary to get a better alignment. For the straight twist, bring
your right leg in front of your left leg and place your right foot firmly on the
pool floor about 30cm/12in to the far side of your left foot. Keep your hips
facing forward. Breathe deeply in the twist a few times, then change legs. The
sideways version gives a more extreme stretch which does not involve opening
your hips. Turn both feet to the same side while keeping your trunk facing
forward.
Twist-roll-bend
 This is a soothing movement for the lower back which also tones the
abdominal muscles as you
breathe rhythmically with the roll. It can be done facing the wall or the pool,
supporting your arms on the bar or on a woggle. If you are in a shallow pool,
you can “twist-roll-bend” in a sitting position with your back straight,
supporting your arms on a woggle and moving your knees to one side. Start from a
standing position with your feet together. Keeping your back straight, bend your
knees slightly and turn them to one side, creating a gentle twist. Then roll
your knees in small circles on that side, bending more as you come to the
centre. Make it a fairly energetic movement, breathing in a rhythm that helps
you twist further. Repeat on the other side.
Eagle pose
It is an excellent pose to practice after giving birth. Start with your back
straight and your knees slightly bent. Lift one leg and bring it over your other
leg, binding your foot behind it as high as you find comfortable between the
ankle and the knee. Feel the closing twist of your hips and breathe as deeply as
possible for a minute or two. Then unfold your legs, returning to a standing
position, and change sides. Open your arms wide and bring your right arm over
your left arm, crossing them at the elbows if possible. Pull your right forearm
to the right and bring our right hand forward to meet your open left hand.
Breathe deeply for a minute or two before unfolding your arms. Change sides and
repeat. This is a powerful toner for the muscles of the upper arms.
Let your body be the guide-never over-do the exercises and stay
committed.
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