Question:

I am a stay-at-home mum and would love to do some yoga poses each day to help rebuild by stomach muscles that have become practically non-existent since having my little boy two years ago. I only have about 20 minutes each day to do this in so what poses would you recommend?

Answer:

This is a pretty common question from new mothers and the good news is if you were in good shape before the birth it won't be hard to get back to that shape. If things weren't so toned at the start, then we are starting from behind the eight ball.

I think that for a 20-minute practice each day, you should start with sun salutation A and B as a gentle warm-up, mindful integration of body movement and breath and also working up to a gentle cardio output. This will stimulate and move all major muscle groups and joints in the body and also increase heart rate, stimulate neuromuscular response and improve lymphatic and immune systems. This will give you overall health and also work on toning the whole body.

Once you have done 10 minutes of these you could then focus on targeting poses that improve core strength such as crescent twists (anjaneyasana), the boat (navasana), leg raises and bridge (setu bandhasana). I would also recommend a breathing exercise called bellow breaths (bahstrika) to help build awareness of the muscles and also eliminate toxins in the body. This should all take you about 20 minutes and not only focus on toning the tum but the whole body and improve total wellbeing.

Check out the Net for clarification on how to do these poses. Or log onto my website and purchase my DVD. and it will take you through the practice. The DVD also has a 20-minute sequence on it. Congrats on the little one.

Duncan Peak — yoga expert
www.powerliving.com.au