BirthFIT Movement: Mountain Pose with Jen

October 13, 2014 in Pregnancy Workout

BirthFIT Movement: Mountain Pose with Jen

The Los Angeles local Jen Warren discusses the basics of Mountain Pose (Tadasana) and why it is so important. Mountain Pose is a simple yet very effective movement that translates into a lot in what we do in life. Be present to even the simple movements such as this one, and just breathe.

[vc_video link=”https://www.youtube.com/watch?v=uQrvAuFHP8s”]

The important stuff…Tadasana = Mountain Pose

The importance of this foundational pose of all yoga poses is critical for new moms as we move forward in positions we’ve never found ourselves in before: hunched over nursing, wrists creased to hold a tiny baby, swaying for hours and hours to get baby to sleep. Take care to check your posture in everything that you do, to prevent injury from harmful micromovements, especially during those late night feedings!

Remember:

-Find a firm foundation on all four corners of the foot.

-Kneecaps pull up, stomach and front ribs in, tailbone down, heart lifts, shoulder blades down, chin parallel to ground.

-Find straight lines wherever you can; especially in the wrists.

Namaste!

Jen Warren

(Click on Jen’s name above to visit her website)

TRAINING

ALL

Spend 5-10 minutes breathing in Mountain Pose.

Focus on taking deep inhales that fill up the belly.

Then, long exhales that empty the belly and then the lungs.

ROOKIE

5 Rounds:

25’ Bear Crawl

25’ Backwards Lunges or Back Pedal

5 Dumb bell Thrusters (5-20lb Dumb bells)

-Rest 1 min Between Rounds-

PROSPECT

5 Rounds:

25’ Bear Crawl

25’ Backwards Lunges or Back Pedal

7 Dumb bell Thrusters (10-30lb Dumb bells)

-Rest 1 min Between Rounds-

ALL-STAR

5 Rounds:

25’ Bear Crawl

25’ Backwards Lunges or Back Pedal

10 Dumb bell Thrusters (15-35lb Dumb bells)

-Rest 1 min Between Rounds-

NOTES

Thruster = Front Squat plus Push Press.
Pick a weight in which you can do all reps continuously and successful.
If the back pedal is going to be slow for you then do backwards lunges and go as slow and deliberate as you need to.
Rest at least a minute or two minutes between rounds.