I don’t know about you but even when I use my boppy (”my breast friend”) or any friendly pillow I find to prop up baby while breastfeeding, my shoulders are firmly set in a U shape and my head seems to be down staring at my gorgeous creation. Once my baby has finished feeding everything aches and I have this strong desire to push my arms behind me to stretch my chest.

Some of the best ways to get your posture back and prevent pain while opening up your chest are good old Cobra, Sphinx and Locust poses in yoga. For any inspiration, and if you are unsure what to do, and if you think you don’t have time, take a look at your growing baby as he wriggles around the floor on his belly…..he’s giving you a hint that you need to do the same too! So get down on the floor and join him…..

Cobra Pose (thank you the Yoga Journal for the photo and detailed description and see the picture at the top of this article)

- Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.

- Press the tops of the feet and thighs and the pubis firmly into the floor.

- On an inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs. Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don’t harden the buttocks.

- Firm the shoulder blades against the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the backbend evenly throughout the entire spine.

- Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation.

Sphinx Pose (thank you the Yoga Journal for the photo and detailed description)

- Lie on your belly, legs side by side. Firm your tailbone toward your pubis and lengthen it toward your heels. Then, rotate your thighs inwardly by rolling your outer thighs toward the floor. This helps broaden and lengthen your lower back and sacrum (the downward-facing triangular bone at the back of your pelvis) to protect it in a back bend.

- Reach actively through your toes to the wall behind you. As you move into the pose, be sure to continue lengthening your tail toward your heels to protect your lower back. Your buttocks should be firm but not clenched. While your legs are active, your tongue, eyes and brain should be quiet.

- Now set your elbows under your shoulders and your forearms on the floor parallel to each other. Inhale and lift your upper torso and head away from the floor into a mild backbend.

- The final step to building a solid foundation in Sphinx Pose is to bring awareness to your lower belly, the area just above the pubic bone and below the navel. Lightly draw it away from the floor to create a dome that rounds up toward your lower back. This is very subtle—no sucking in, hardening, or rigidity required. This belly lift supports and distributes the curvature of your backbend more evenly along the length of the spine, soothing your lower back and awakening your upper back.

- Stay for five to 10 breaths, then exhale and slowly release your belly and lower your torso and head to the floor. Turn your head to one side. Lie quietly for a while, broadening your back with each inhale, and releasing any tension with each exhale. Repeat once or twice more if you like.

Locust Pose (thank you the Yoga Journal for the photo and detailed description)

- For this pose you might want to pad the floor below your pelvis and ribs with a folded blanket. Lie on your belly with your arms along the sides of your torso, palms up, forehead resting on the floor. Turn your big toes toward each other to inwardly rotate your thighs, and firm your buttocks so your coccyx presses toward your pubis.

- Exhale and lift your head, upper torso, arms, and legs away from the floor. You’ll be resting on your lower ribs, belly, and front pelvis. Firm your buttocks and reach strongly through your legs, first through the heels to lengthen the back legs, then through the bases of the big toes. Keep the big toes turned toward each other.

- Raise your arms parallel to the floor and stretch back actively through your fingertips. Imagine there’s a weight pressing down on the backs of the upper arms, and push up toward the ceiling against this resistance. Press your scapulas firmly into your back.

- Gaze forward or slightly upward, being careful not to jut your chin forward and crunch the back of your neck. Keep the base of the skull lifted and the back of the neck long.

- Stay for 30 seconds to 1 minute, then release with an exhalation. Take a few breaths and repeat 1 or 2 times more if you like.

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October 31st, 2007 | Permalink