Spring Self-Care Yoga Sequence

Each pose is suitable for postpartum and can be adapted with props for pregnancy.

Lotus Breath (Padma Mudra)

• Sit comfortably, hands at heart in lotus mudra (wrists touching, palms open).

• Inhale: open fingers wider; exhale: gently close fingers.

• Repeat for 4–6 breaths to energise and restore the body.

Butterfly Pose (Baddha Konasana)

• Sit, bring feet together, knees wide.

• Heels can be close to body, or further away.

• Support knees with pillows/cushions.

• Support forehead with bolster or couch.

• Gently fold forward, hold for 4–6 minutes, focusing on relaxed breath.

Dragonfly Pose (Seated Wide-Leg Forward Fold)

• Sit with legs wide.

• Fold forward gently, support with cushions if needed.

• Stimulates Liver and Gallbladder meridians along legs and hips.

Banana-Asana (Supine Side Bend)

• Start by setting up your legs in Deer Pose

• Lie on your side wth the support of a bolster in alignment with your ribs, arc body to one side, extend and drape top arm overhead.

• Hold and breathe into side ribs for 1–2 minutes, then switch sides.

• Opens Gallbladder lines, releases tension from holding/feeding/carrying.

Supported Supine Twist

• Lie on back, draw one knee across body, support leg with a bolster/pillow. If pregnant, sit in a cross-legged position and twist to one side bringing your opp. hand to opp. thigh.

• Relax shoulders, breathe, hold for 3–5 minutes then switch sides.

• Aids gentle detox, Liver flow, and emotional clearing.

• For extra oomph, stretch your eyes by keeping you head turned in one direction, and your gaze as far over to one side as possible to access your peripheral vision. Helps bring blood flow to the eyes, supporting the vagus nerve and parasympathetic nervous system.

Savasana with Props

• Finish lying down, or in a semi-reclined position if pregnant. Support knees and back as needed.

• Focus on gentle, steady breaths and the sensation of renewal.

Tips

• Hold each pose for at least 2–4 minutes with relaxed, gentle breathing.

• Use props (blocks, cushions, bolsters) for comfort and support.

• Move slowly, listen to your body, and modify as needed for energy level or recovery stage.