We like to be in control of our lives, don’t we? As a Prenatal Yoga Teacher in Los Angeles, I meet so many women – just like I was – certain that with enough TO DO lists and plans, helpful apps and a can-do attitude, they can pop a baby out, enjoy the postpartum time and get right back to cocktail parties, now with baby wrapped on their slim body that has snapped back to better than ever.
And some people can. I’m not saying it’s impossible. But over the years I’ve come to see the process of becoming a mom as a huge wave that overtakes us, drags us along the bottom, scratches us up along the bottom and dumps us on to the beach, breathing hard and wondering what just happened.
This point of view started with my own experience as a new mom. I was blissed out when I had my baby. But I also felt isolated, exhausted, depleted and stressed out.
So the question arose: how do I prepare my students whose biggest fear is labor that there is something beyond that that will have a much bigger effect on their lives, their relationships, their identities as productive people who can complete a task?
So when people ask me “what should I do for my anxiety?” “how can I tone my belly again?” “how can I improve my focus/get energy/get out of pain?” it’s pretty much the same response: start a short daily home practice.
One note: a morning practice for busy moms is not about being “good” at anything. It needs to be like taking a shower – it’s not a decision we need to spend energy on making, it’s not what some of us can do and some of us can’t… it’s just what we need to do to connect with our most mature, calm self amidst the chaos.
Think of it this way – you don’t step out of the shower and say “wow, I was really good at showering today!” You just do it and get on with things. Same here.
Here are the essential elements for what I call the:
“Ma” Morning Practice
(Ma is Sanskrit for the divine flow of nurturing energy):
- 1.) Grab a notebook and sit on a blanket or cushion, in a place in your house that feels special to you. Over time – put some things nearby – rocks, shells, candles, whatever makes you feel good and calm to look at.
- 2.) Do a breath practice. Start with this easy grounding breath: close your eyes and exhale to the count of 6 through your mouth. If you’re not pregnant, use your abs to draw ribs and belly in and back on the exhale. Either way, make a “ha” sound like you’re misting up a window in winter.
- Then breathe in through your nose to the count of 6, lifting your chest and sitting up tall. With each inhale, sit taller, With each exhale, softly rest your shoulders and ribs back and allow yourself to be held, as if there were a soft chair you were sitting in, and leaning onto the tall back.
- Do these breaths a bunch of times, as long as you’re feeling you’re becoming more tall and spacious.
- For many of us – especially those with anxiety and a lot of stress – we are in fight-or-flight mode all the time. Our adrenals are overworking and getting tired out, and never getting a break.
- Focusing on a long exhale slows down the heart rate and blood pressure, like pressing the reset button for our nervous system.
- 3.) Close your eyes and sit in meditation for 2 minutes, which means let go of everything – even judgement about how well you’re letting go. Let your thoughts float by without attaching to them (no, they won’t stop coming – we are not that in control). If you’ve never learned to meditate, Grab more quick and effective practices for moms from Jessica Jennings, MS, by going to the Ma Yoga Living Room Project, her Indiegogo campaign running through March, and choosing an incentive. Choose from video programs that include meditation and breathing, core strengthening for people who hate bicycles, and low back pain relief – all made to squeeze into your busy day, in your own living room.
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"MA" MORNING PRACTICE is something that everyone should be doing. I do agree that Yoga relieves anxiety and I always feel great after yoga.
twinkle at optonline dot net
I think teaching kids yoga is such a great thing! It's really helped calm my overactive 4 year old son. He's even taking to working on his breathing when he gets worked up. All cause of little yoga routines together during the day! Love it!
Meditation is an important part of my day…even if it is for a few minutes. My friend used to do yoga with her baby. She loved it!