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Yoga class with Hanna Linder

Whether you’re a first-time expectant mom, or a seasoned mama of three, finding a free moment to focus on yourself can be tough. We want to inspire you to find those moments, and that's why we asked new mom and yoga teacher Hanna Linder to highlight a few simple movements you can incorporate into your day. If your time permits and you can carve out 30 minutes of me-time, Hanna has created a pregnancy and postpartum yoga-inspired flow just for you. Be gentle with yourself and go at your own pace. Enjoy.

30-minute yoga class with Hanna Linder








Movement 1: Modified Urdhva Dhanurasana, Wheel Pose

Strengthening, and having a connection to your pelvic floor and lower back is a good idea for all women, especially during and post pregnancy. This simple exercise helps you to find the muscles in your pelvic region. Lie on your back, keep your feet hip-width apart, press your feet equally down and lift your hips up. Move slowly, with awareness. Squeeze your pelvic floor when you press your hips up, and avoid activating your seat muscles. Repeat this 10-15 times. Postpartum mamas - why not use your baby as an extra weight!?




Movement 2: Circular movement with your upper body

Starting your morning off on the right breath is crucial. This series is intended to release and strengthen your oblique abdominal muscles and lower back. First move your body in gentle circles, making sure to let your spine follow the movement. Press your chest forward when you move forward and round your spine by shooting the shoulder blades away from your ears. Take a gentle stretch on each side, bring your hands over your head and look towards your hand to stretch your neck as well. Make sure both sitting bones are touching the mat to increase your stretch. Re-align, come back to center, and enjoy five deep inhales and exhales. This exercise can be done anytime throughout the day. Safe during and after pregnancy.








As seen on Hanna:


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