These poses are great for mothers as they boost strength and stamina while improving mental capacity and self-control – which can be very useful when you’re tired and got lots to do or have other people pushing your buttons.
These two poses work your entire body and are especially good for toning leg muscles and expanding your lungs. Both can be quite challenging so be kind to yourself and come out of the pose if you’re struggling to hold the position when you first practice your prenatal yoga program.
The Warrior pose, which is named after the mythic warrior-sage Virabhadra, shapes and tones your lower body, including your abdominal section. It also helps to prevent and reduce back pain.
The archer is a classic yoga pose designed to build courage, confidence and self-esteem, making it an excellent pose for a new mother’s mind, body and spirit.
Warrior Pose & Archer Variation Exercises
These programs have been created by:
Katie Brown yoga teacher and infant massage specialist
Warrior pose & archer variation step by step
Visualise the properties of strength and stamina as you do these empowering poses. Remember to draw your bellybutton to your spine to keep your abs firm and your back strong
The warrior pose
- Start in Tadasana – the mountain pose, then step your feet out wide
- Turn your left foot to 90 degrees and pivot your right foot inward about 45 degrees, aligning the left heel with the right
- Slowly bend your left knee, making sure it’s directly above the heel. (You may need to take your legs a little wider to achieve this)
- Now take your arms out at shoulder height, soften your shoulders and turn to look down your left arm towards your middle finger. Check both arms are at the same height
- Stretch your arms away from one another while keeping your shoulders directly over your pelvis
- Hold for 30 seconds, taking long slow deep breaths
- You should feel grounded in the body, yet soft in the eyes, jaw and shoulders
- Repeat to the other side
- Adopt the warrior pose described above, with your weight evenly supported on both feet
- Keeping your shoulders in position, bring your right hand around to it’s about level with your left shoulder
- Point your right index finger and extend your right thumb as you look down your left arm
- Keep your right elbow at shoulder height – this is your arrow and your left arm is your bow
- In this position try to visualise something in your life that you may need extra strength to deal with. Keep that in mind as you shoot the arrow
- Now, still looking down your left arm, take a deep breath in, feeling your ribcage expand
- Hold onto the breath for a moment and then shoot the arrow by exhaling strongly through the mouth and releasing back your right
- Repeat the archer pose 2 more times
- Then repeat 3 times to the other side
- To finish, step your feet together and inhale as you raise your arms above your head, palms touching
- Exhale as you bring your hands to your heart’s centre
- Take 3 deep breaths as you feel the strength and energy bathing every cell of your body
Return to full list of postnatal yoga videos
Last Published* August, 2023
*Please note that the published date may not be the same as the date that the content was created and that information above may have changed since.