Sphinx is one of the best asanas/poses
you can do to recover your body after pregnancy, labor, delivery and nursing.
Say hello to your abdominals - and don't be mean! Be generous, forgiving
and conscious. Your body, and especially your abdominals - have carried
your precious baby a long time and need a little time and tender loving
care to bounce back. Please don't overdo. That is one of the classic things
that women do after pregnancy. I know you don't have that much time for
your own practice - so women try to get it all done in one yoga session.
Please don't make that mistake - instead go slowly, consistently, step
by step. Your body stretched slowly to make room for your baby - so realize
you need to come back slowly and naturally. Be kind, forgiving and patient.
You just spent 9 months first on your back, and then your side - it's
a relief to be on your belly again. Yeah! Lower your exhausted body onto
your yoga mat. Just being on your stomach again should feel wonderful!
Bring your elbows to your sides, arms forward and palms of your hand extended.
Now, think about lifting your abdominals. You would be surprised how much
they are working in this pose - even though you may not think so. Feel
the front of your hipbones contacting the floor and lift gently from your
public bone to your breastbone. Puff out your chest a little. This should
feel good, or hurt good. If it hurts too much - back off and wait a few
more days. Even with a C-section this should feel good. You may feel a
little pulling - but stay on the side of caution and 'hurts good'.
A nice variation at this point is to twist gently to the right. Feel the
skin on the side of your body - it should feel good, and then twist the
other way. Notice the difference between the two sides. Remember, before
pregnancy you probably favored and overdid one side or the other. During
pregnancy this becomes more pronounced. Now - nursing and holding your
baby - you may notice you are consistently overusing one side over the
other. Try to use your yoga practice to even this out - and try to switch
sides evenly as you hold, nurse and play with your baby.
Shrug your shoulders up to your ears - that's what we don't want - then
shrug them down - creating space across the chest and long comfortable
neck. Relax your jaw, your tongue and face. Notice if the tension is going
somewhere else - and try to relax - especially the face and hands. Use
your elbow strength to hold your self up and become re-acquainted with
your abdominals.
A. Variation. Only if you are feeling especially
good and strong and want to give it a try - go ahead and put your hands
where your elbows were and press up into a straight-arm cobra. I found
that during my recovery - straight-arm cobra felt better than bent-arm
cobra. Bent-arm cobra is a true abdominal pose - and it's a little early
for that. Feel free to use your arm strength to hold yourself up as your
abdominals re-engage. Press your hipbones and public bone down to the
floor as your abdominals lift up. Again - go easy - and if it's too intense
- please go back to Sphinx.
You can get a lot of mileage out of sphinx and it is very safe and comforting
and beneficial. Mentally think about lifting - and soon the mental thought
will create the physical. Expand the ribs and lungs and do a vocal exhale,
a sigh, growl or even a scream. Release the tension. Feel your abdominals
lift and stretch and tone. Feel your shoulder blades melt down your back
and keep your neck and head very soft and comfortable.
This is a wonderful pose begin the journey of finding your core abdominals.
