Hip openers while baby naps
Nap-window hip sequence
In leaf-fall 2025 I stopped trying to squeeze a full class into a 22-minute nap. The new rule: two hip shapes, one long exhale, then get the snack before baby wakes.
Supported pigeon on a sofa cushion is my first. Keep the front shin comfortable. If the midline still feels wobbly, skip any crunching and think of the sit bones heavy instead.
Second shape: a gentle figure-four on your back, head on a pillow. This is the one I do while the kettle boils. No music. Just the radiator and the monitor.
Postnatal hips carry the baby, the carrier, and last night's feed. Give them a small, repeatable practice rather than a once-a-week hero session.
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On 10ThingsYogaMama you’ll find the tips and tools that have worked for me during pregnancy, labor and when I became a mama, everything from my yoga and dance background that has been useful in helping me to get by. And a bunch of cute stick figures too.
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