So remember, we are going to reteach the muscles of the body to fire correctly. To fire how they were firing before you got pregnant. So let's start here. You are going to lie down on your back. Feet firmly into the ground, hands at your side. We're going to take a nice deep inhalation and on the exhale, slowly tip the pelvis up, and roll up into what we called a bridge. Now in Yoga, you usually tug your shoulders underneath in a bridge. I don't want you do that. I want you to keep those shoulders open and wide.
Keep breathe in, and then you'll exhale slowly roll back down through the spine one vertebrate a time. Look at I am not jutting my chin either. Keep that head nice and long. Deep breath in, on your exhale slowly roll up to feel the muscles of the hamstring, and the buttocks in the lower back firing. Deep breath in, and then you'll exhale, slowly roll down. This time I am going to add a kegel, deep breath in. On your exhale, tighten up the muscles of the pelvic floor, tighten up the belly, and roll up to your bridge.
Deep breath in and on your exhale, roll all the way back down, one vertebrate a time. Good. Now from here, I want you to keep the spine nice and mound, if as if you have been sowed up from your hips to your lower ribs. Full nice and flat. Inhale up, exhale down and around. Inhale up, exhale down and around. I found this exercise tremendously helpful, when I first started to breast feed.
Let's go back to our bridge. Deep breath in, on the exhale during the kegels rolling up. Breath in, and then on the exhale, roll all the way back down. Arm circles two times, inhale up. Exhale down and around. Inhale up, exhale down and around, one last time. Come on, a deep breath in, on your exhale, up to the bridge.
We teach you that abdominal worked like sleepily against the spine, deep breath in, and then your exhale. Don't collapse down, you guys, control the body down. Inhale, arms up exhale down. Inhale up, exhale down, very nice. Lets move on. One hand on your belly, the other hand up to the sky. So what I want you to do is I want you concentrate on holding this in as you draw the leg up, and replace it the other side. Oh! There it is. Again up, down, inhale up, exhale down, keep this left. That is why your hands are there. Last time, inhale up, exhale down, inhale up and exhale down. Great!
Deep breath in and then your exhale, you are going to lift your head and shoulders up off the mat. Again, stay flat through the belly and extend your arms long, and just hang out there for a moment. This is going to prepare you for any kind of popliteus work you want to do.
When you were pregnant you won't be able to do this. So the muscles of the neck and the muscles of the shoulders have atrophied. Come on, back down. Head goes side to side. Oh! Let's try that one more time. Deep breath in, on your exhale, pull the belly in. Lift the head up. Lift the shoulders up, and raise the arms up.
You think of pushing the fingers down away from your shoulders. Can you do that? Are you shaken a little bit? It's okay, it's okay. And all the way back down. Great!
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