Mama Needs a Minute is a short prenatal yoga sequence created by mama and Namaste teacher Ashley West Roberts. This short but powerful practice is aimed at taking a break throughout the day when you may feel wiped out, overwhelmed or simply in need of reprieve.
Try this practice any time of day and focus on rooting down through your strong legs to get grounded in to this special time.
Use props like blankets, blocks and eye pillows to help yourself find comfort in each pose and hold each pose for at least 8 breaths.
You’ll feel good as new (and baby will too) when you’re done with this sequence.
Mamas remember, your practice should support you. Practice when you feel up for it but be gentle with yourself. Practice one or all of these poses to reconnect with yourself and your baby.
TIP: Use the wall in standing balances like tree pose to practice accepting support when you need it.
For more information on the full Prenatal and Postnatal offering at Namaste, including workshops and classes, please visit our PeriNatal Offerings page, where we have consolidated information on classes, workshops and more just for mamas and mamas-to-be.
For another quick yoga sequence check out Ashley’s recent post 5 Minutes to Move.
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In the Tao Te Ching Lao Tzu poses this question…
“Do you have the patience to wait till your mud settles and the water is clear? Can you remain unmoving till the right action arises by itself?”
In the land of on-demand everything; meals, rides, movies and even dating apps, you may ask, how can we slow down and turn on the patience switch for an easeful birth experience? For many couples the need for patience started pre-conception with fertility challenges and then is required again in the first trimester with often all-day sickness. Through these periods of patience and suffering we experience gratitude, but often again around 35-38 weeks that little monster called impatience rears its head again, creating anxiety, stress and often doubts that make us question whether or not something is wrong.
In prenatal yoga, as well as birth prep classes we learn tools to work with discomfort, whether they be contractions or just indigestion. We also learn to step back and let go of judgments, thoughts of limitation and just notice what is happening right now in the present. Through mindfulness meditation, and by intentionally bringing awareness to postures, we start to see where we are holding back, holding on, or preventing the opening that might be needed to welcome this new life into our arms.
We are all aware that our birth experience may not go as we had planned–and I’m grateful for the resources available in the hospital when an emergency arises or medical intervention becomes the best option to reduce suffering. We always hope that our babies are able to come to this planet in their own time, without prodding and provoking, unless there is a real medical concern. Sometimes interventions like Pitocin, the epidural and C-sections seem like the best option to numb the discomfort of labor and the waiting because our mind says “run from pain, cling to pleasure. A common theme in my classes is Impermanence, knowing that everything changes, including the pain of labor and once you allow yourself to be in a place you might want to bolt from, you learn that its possible to stay a little longer without defeat…maybe even feel encouraged!
Next time you want to push away that thought or sensation, see what happens if you stay still and wait–until the mud settles–and trust that you will be guided so that the right action arises by itself.
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