In this engaging and nurturing episode, Cheryl MacDonald, the founder of YogaBellies, introduces a specially designed 10-minute postnatal yoga sequence for new mothers. Cheryl, known for her expertise in yoga for women, creates an atmosphere of support and understanding, acknowledging the unique needs of postnatal bodies.

The podcast opens with Cheryl discussing the importance of gentle exercise after childbirth. She stresses the need for new mothers to take care of their own physical and mental well-being. Cheryl shares her insights into the challenges faced by postnatal women, combining her professional knowledge with her personal experiences as a mother.

The highlight of the podcast is the 10-minute yoga sequence, which is tailored for postpartum recovery. Cheryl's instructions are clear, gentle, and considerate of the fact that listeners may be new to yoga or returning after a break. The sequence includes poses such as:

1. Pelvic Floor Strengthening: Cheryl begins with simple exercises to engage and strengthen the pelvic floor muscles.
2. Cat-Cow Stretch (Marjaryasana-Bitilasana): To bring flexibility back to the spine and relieve tension in the back.
3. Bridge Pose (Setu Bandhasana): Focused on strengthening the lower back and pelvic area.
4. Child’s Pose (Balasana): A gentle stretch for the back and a moment for relaxation.
5. Legs-Up-The-Wall Pose (Viparita Karani): Recommended for its restorative qualities and to ease swollen legs.

Throughout the sequence, Cheryl offers modifications for each pose, ensuring that the practice is accessible and safe for postnatal bodies. She emphasizes the importance of listening to one's body and taking things at a comfortable pace.

In addition to the physical practice, Cheryl incorporates breathing exercises and mindfulness techniques. These elements are aimed at promoting relaxation and mental well-being, which are crucial during the postnatal period.

The podcast wraps up with Cheryl encouraging new mothers to take these practices as a form of self-care and to integrate them into their daily routine. She reminds listeners that taking time for themselves is not only beneficial for their own recovery but also for their ability to care for their new baby.

This episode stands out as a valuable resource for new mothers looking to begin or return to yoga in a way that respects their postnatal bodies. Cheryl’s expertise, empathy, and nurturing approach make the podcast not just an exercise guide, but a source of comfort and support for postnatal women.