Hi Mom! 

Congratulations on your beautiful baby! We’re starting 2 weeks in with stretches and movements that get you to start noticing your core again. Nothing too extreme. Do these only if you are ready - everyone is different and everyone has their speed. Go yours. 

Let’s start this journey into this new chapter of yours! We’re not going “back” we’re moving forward into this beautiful body that just created life!

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward
- flow through Cat Cow and Push back into child’s pose for the time given

Cat Cow to Childs Pose

Starting in your knees 
- Open up with one arm behind head - this should feel so good for your spine. 
- when bringing your elbow to your other hand, think more about connecting your breath and drawing your core in rather than a crunch.

Kneeling Core Openers

- start by lying on the ground with knees up
- make sure your entire spine is touching the ground
- lift toes and slide one heel at a time out and back to the start position
- when sliding you are using your core to draw your heel back in
- inhale as your heel slides out and exhale as you draw back in

Heel Slides

This is the more advanced version of- so if you are feeling any pressure doing this please start at the modified version which is:
- starting with both heels in the ground and alternate lifting each foot then placing it back down before lifting the other 
- reps are total

Heel drops / lifts

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up
- walk your feet up to your hands if comfortable
- rag doll and hang with knees bent

This flow is to help release tension from your back and glutes so do what feels good to help loosen your hamstrings

Full Body L1

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