How to Do Upward Dog in Postpartum

Upward Dog pose is common to many yoga flows and featured often in sun salutations, so it’s easy to forget that it’s an advanced pose requiring coordination, core strength and mobility through the shoulders and hips. Before you attempt Upward Dog in postpartum or as a yoga beginner, it’s important to understand the objectives of the pose in order to make it work for your body. Let’s ⚡️R E S E T your Upward Dog Pose to protect the abdominals and lower back while enjoying the anterior (front-body) opening effects of this common pose!

Upward Dog pose (Urdhva Mukha Svanasana in Sanskrit) offers strengthening benefits to the upper body, particularly the back and shoulders, while stretching the chest, abdomen and hip flexors. It’s a fantastic combination that appears simple but requires focus — pressing strongly into the hands and feet, while keeping the shoulders down from the ears and resisting the temptation to collapse through the middle. Phew! As a postpartum person, it’s particularly crucial to understand the nuance of the spine and hip positions to avoid low back and abdominal strain.

Follow along with Laura to understand how Upward Dog Pose should feel in YOUR body before your next yoga session!⁠⁠

? POLL: Do you prefer Cobra or Upward Dog Pose in your own yoga flows and sun salutations? What feels best in your body? 

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When Can I Run, Jump & Lift Weights In Postpartum?

When do you “graduate” from postpartum workouts and know you’re ready for heavy lifting, high impact and more intensity? Here’s how to know.

A quick google of the term “postpartum…”

What? don’t pretend you don’t google medical stuff, too!

A quick google of the term “postpartum” will have your head spinning.

Are you postpartum for the 6 weeks before your postpartum checkup?

Are you postpartum for the first 3 months after baby is born, aka the “fourth trimester?”

Are you postpartum for the year of infancy, about 12 months?

Or maybe you’ve encountered the #postpartumisforever trend on social media encouraging women to embrace the changes in their body, however long they may last?


When you move onto high-intensity training depends more on how you feel and less about the exact timeline since your little people were born.

Some mamas might feel ready to lift weights but not jump. Others might love running but feel back pain while attempting to lift heavy.

Understand your body is giving you feedback and use that feedback to adust intensity or exercises according to your needs that day.

Your best best? A qualified coach like our pal Reena Parekh, mama of 2 and co-creator of the Mama Reset Run Well program in our Membership.

Laura sat down for a chat with Reena about moving from mat work to barbells, jumping and running.

Learn the best way to start adding intensity and impact to your workouts, how to know when you’ve pushed too far and what “level” of core training is appropriate for you!

(Hint: when you’re ready to return to running or join that barbell class you’ll still need the core & pelvic floor training, moblility and strength work to support those new routines! Where better to get those supportive workouts than Mama Reset?)

Returning to high-intensity exercise and weightlifting in postpartum with Guest Expert Reena Parekh

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hey, friend

we're Laura + Dara

We're lifelong trainers and mom friends, and we're on a mission to help you hit reset on your relationship with exercise and start LOVING the way it feels to live in YOUR body!

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