Baby and Me Yoga – Kegel Exercises

    Published: 06-16-2009
    Views: 42,609
    Yoga instructor Angela Cerkevich breaks down how to do yoga with your baby and demonstrates kegel exercises.

    Angela Cerkevich

    Angela is a registered yoga teacher and Thai yoga practitioner with Yoga Alliance and Thai Yoga Healing Arts. She is a Certified Life Force Yoga Practitioner for Anxiety and Depression. Her client base draws from the academic, corporate and professional communities, as well as inner city youth. She has taught yoga and practiced Thai massage in yoga studios, resorts, Pilates studios, spas, community centers, schools, corporate offices and private homes. As she hones her focus on the emerging new field of yoga therapy, she has also been following the teachings of Amy Weintroub, known for her research in yoga for depression and anxiety and Richard Miller in techniques for Yoga Nidra – deep relaxation. Her current focus lies in facilitating spiritual healing for groups and individuals recovering from life traumas caused by conflicts and social instabilities. Angela’s classes are geared towards finding balance in both the physical and mental bodies. She teaches a dynamic, alignment based vinyasa – styled class which usually includes some sacred poetry or yoga philosophy. Also included are pranayama, meditation, chanting, and deep relaxation. Her ultimate goal of balance is achieved by teaching classes that are appropriate to the level groups’ or individuals abilities.

    Angela Cerkevich: Hi! My name is Angela Cerkevich and Im a yoga instructor with Yoga Tales in Bethesda, Maryland, and this is how to do yoga with your baby. Right now, were going to learn how to squat under your Kegel exercises with your baby. So, you might need a blanket to squat. You want to have your feet a little wider than hip distance apart. Knees pretty wide, knees are bending over the second and third toe. Hang on to your baby.

    Now, for a lot of us this is difficult and our heels want to come up. So, if thats a case for you, youre going to take your blanket and place it underneath your heels, like so. Now, were ready. You can take your baby and let your baby face you, making eye contact as you do this. Take your elbows into your knees, gently press your knees apart and let that lengthen your spine long and tall. Now, as youre looking down at your baby, youre going to begin to Kegel. So, were lifting the perineum and a little bit of piriformis as well. These are the muscles that you use to stop going to the bathroom, or to hold it, if you really got to go when there is no toilet available. So, were going to do that ten times with the breath.

    So, inhale hold, release, exhale, inhale, hold, release, exhale. Lets do it a little bit faster. Hold, release, hold, release, hold, release, hold, release, hold, release three more, lets slow it down inhale, hold, exhale and release. Two more times, inhale, hold, lift that spine long release exhale. One more inhale, hold, release, exhale. Great. Now, we are going to do sun salutations.