Sometimes we need a little extra something to unwind in the evening - whether it's a cup of tea or a good book (though, if you're like Corina a good book will keep you up until 5am). Sometimes a little bit of movement is all we need.
Here is a gentle sequence you can do* before bed at any time during your perinatal journey:
Find a comfortable seat - you can be on the bed, on the couch, in a chair, on the floor with aa pillow or blanket under your bum, etc.
With eyes closed or open, bring your attention to you breath - without trying to change anything, notice where you feel your breath (maybe it's in the movement of your chest or belly, maybe you can feel the air flow through your nostrils).
Take 3-4 deep breaths in and out.
Continue to breathe normally - whatever normal is to you.
2) Neck and Shoulders
On a deep inhalation lengthen your spine - as you exhale draw your chin to your chest while keeping your back long and shoulder blades on your back. Hold for 5-10 breaths. Rolls your head to right, hold for 5-10 breaths. Repeat on the left.
Bring your head back to center. Circles your shoulders forward 3-4 times, then backward 3-4 times.
3) Side Stretch
While still seating, inhale and lift your arms overhead. As you exhale, lower your right palm by your right side and take a side stretch to the right. Soften your right shoulder.
Hold for 5-7 breaths. Repeat on the left side.
Inhale and lift your arms overhead. As you exhale, gently twist to the right, releasing your arms to ground. Hold for 5-7 breaths. Repeat on the left side.
From your seat, move onto all fours (or table top position in yoga). Make your sure that you knees are comfortable - maybe place a blanket underneath.
If you are pregnant or recently postpartum - inhale to lengthen your spine, keeping your back flat. As you exhale, round your back and hug baby in.
If you are not pregnant/recently postpartum, inhale to arch your back, gently dropping your belly. Exhale to round your back, drawing your belly in.
Repeat 7-10 times.
6) Child's pose
From table top, open your knees wide and touch your big toes together. Inhale to lengthen your spine. As you exhale, drop you bum to your heels, round your back, and bring your upper body and forehead to the ground.
You can stack your fists or palms and rest your forehead on them or you can use a book (or a pillow) for your forehead. You can stretch your arms forward or have them alongside you, resting on the ground. Hold for 10-20 breaths.
Slowly come out of the pose, and tuck yourself into bed. If you're looking for more movement in the morning, check out our AM sequence.
The Spectrum Team