Somatic Practices Through The Chakras For The Fourth Trimester & Beyond

In this lesson you will find a short explanation about the root chakra followed by a somatic practice using the yoga asana (position) of Tadasana, otherwise known as Mountain Pose to cultivate grounding, stability and self trust. We will take time feeling into the feet, during pregnancy our sense of balance can shift and sometimes it takes time for our balance to come back to centre, taking a little time to become aware of your feet can help you re find your whole bodies centre.

In this lesson we'll look at a breathing techniques that the ancient yogis discovered called Ujjayi breath. A breath technique that has the power to balance our nervous system as well as those around us.

Today we will be looking at a very powerful yet simple and potentially quick practice called orienting. A practice that can regulate the nervous system and bring you back to your centred self. A particularly useful practice when you may be feeling overwhelmed.

A short description of the 2nd chakra, and what to expect in the next few sessions and how these practices can help us navigate through the fourth trimester and beyond. The element of the second chakra is water, associated with change, adapting, sensuality and creativity.

A Somatic meditation, starting with rooted Tadasana before allowing yourself to creatively flow with the rhythm of your breath. Feeling into the connection and sensation between the spine and pelvis. A way to connect to your creative flow.

Get comfortable for a guided meditation to release and let go of negative energy and thoughts that may no longer be serving you using the visualisation of a stream that eventually merges into the vast ocean of loving compassion so that you can re-connect with your joy.

A movement meditation if you choose it to be or the option to visualise the movement. A practice to reconnect or enhance your sensuality, joy, love and vibrance. A practice to celebrate being a woman.

Manipura Chakra (Solar Plexus Chakra) is closely associated with personal power, confidence, and transformation, which can all be very useful during the fourth trimester when new mums may be discovering a new balance and establishing new boundaries in uncharted watres.

A very short yet extremely effective practice to regulate the nervous system by asking yourself three very simple questions. A practice that can be beneficial at the moment of doing the practice and can offer profound positive shifts in your life if done on a regular basis. A short challenge for you... see if you can do this practice daily for a month and notice how your sense of proprioception and knowing of what you need may have strengthened.

In this practice we'll be exploring the physiological breath and the different diaphragms within the body. We'll be focusing on the main diaphragm and it's connections to the other lesser known diaphragms of the body. It is not always easy to tune into the mentioned diaphragms, especially the diaphragm of the pelvic floor after birth. Give yourself time to feel into the different areas. You may notice over time that you'll be more tuned in to these very subtle movements.

When we move from our anchored space we move from a place of self confidence, inner strength and peace. Today we will be exploring a meditation practice where we breathe from our anchored space. This is a meditation that can be done sitting or in Tadasana; can also be very useful to helping you soothe your baby back to sleep. There is the option in this meditation to chant out loud the sound RAM.

Here is a short introduction on Anahata Chakra and the practices that will be introduced over the next few days. Anahata a space of loving compassion, not just for others but for ourselves. By using the strength from manipura, the fluidity of svadhisthana and grounding of muladhara, we can love without fear and be in the enveloping strength of the universes love. Never alone.

The butterfly hug is a short yet effective practice in soothing the nervous system when you are feeling overwhelmed. It can be done anywhere at anytime, sitting, lying or standing. It is a grounding practice coming from your heartspace.

This is a short practice to do with your baby, it is a celebration of being in the present moment, to be fully enveloped in loving kindness and to feel united. Sharing the loving feeling between your baby and your Self. This is a practice that can help you cultivate self acceptance and self love also. By saying the words you are deepening the grooves of the neural pathways connected to love and compassion. Over time the pathways will strengthen and so will your self acceptance and love.

In this powerfully deep meditation you will cultivate loving compassion for every single version of you that has and will ever exist. When we are in peace with ourselves we can be in a more compassionate space for others.

A small introduction on Vishuddha Chakra and what you can expect over the next few practices. Vishuddha is located in the throat, close to the larynx and the thyroid gland. When this chakra is balanced we are able to communicate clearly to ourselves and others without internal stories impacting our judgements. It also allows us to hear what is being said to us, through language form and body language. There is a connection with the pelvic chakra as it is also connected to emotions and our creativity. Through, hormones still settling, lack of sleep or the whirlwind of looking after a new tiny being, you may have many emotions and thoughts jumbled up inside but aren't able to distinguish one from the other. Strengthening Vishuddha Chakra enables you to cut through the noise to the essential voice within.

Bhramari breath, otherwise known as bumblebee breath is an ancient yoga practice where you make a gentle humming sound like a bee. The gentle humming sound can soften the chatter of anxious thoughts and clear up brain fog. The vibration from the sound fills up the headspace helping you to remain in your inner space during the practice. There's evidence supporting it's ability to increase heart rate variability. It can help decrease anxiety and depression and increase our ability to be able to stay present in stressful moments. It can also help soften the pelvic floor which can be a help if you have a hypertonic pelvic floor.

This is a somatic practice to release tension in the throat, jaw and mouth using gentle movement and optional sound. Using sound to imagine sending your affirmation throughout your body and beyond. Witnessing the power of sound.

In this Yoga Nidra you will strengthen your connection with a truth that you hold but may never thought to have shared, even with yourself. It may be a career or state of being that feels too far and unachievable to even bare putting into words; it may be a positive idea that you have about yourself that you cannot bring yourself to connect to, due to modesty. With the truth that aligns to you during this day of practice you will practice a yoga nidra that will leave you feeling empowered and in tune with your life. When we are busy in life, as much pleasure as it may be gifting us it may take us away from our truth. This is a way to reconnect and strengthen it.

A short introduction into Ajna Chakra and what you can expect over the next few practices. This Chakra is about clarity of thought, it's about being able to see your life clearly and recognising your samskaras (deep psychological patterns) A balanced 6th Chakra will enable you to connect and be with your inner wisdom with confidence and insight. To gently touch on our samskaras I will guide you through a Focusion session (founded by Eugine Gendlin) I will guide you through an eye movement practice to feel how we can stimulate our vagus nerve just by eye movements. Lastly, we will practice a seed sound mantra, a powerful vibrational practice designed to soothe both your nervous system and your baby’s. This practice will envelop you in a cocoon of calm, creating a sacred space where you can deeply rest, either in solitude or in a nurturing bond with your baby. Together, you will share a gentle, harmonious energy—grounded, peaceful, and full of love.

Samskaras are deep-rooted patterns—emotional, mental, and behavioral imprints—that shape how we experience life. Some samskaras serve us, while others keep us stuck in repetitive cycles. Through Focusing, we can bring gentle awareness to these patterns, creating space for transformation and freedom. In this practice I will guide you through a Focusing practice.

There are some very interesting research projects under way regarding eye movement and it's connection and ability to soothe the nervous system. Some research papers below, I would like to pint out that what we are doing today is not EMDR. Eye movement practices have been a part of yoga practice for thousands of years, in yoga we often focus on a particular area (drishti) ancient Yogis knew that mb changing the focus of our gaze we could shift our inner felt senses. By exercising and releasing our eye muscles we relax the occipital muscles which relaxes the back of the, head down to the neck, sending a signal to the nervous system that all is well.

In this practice we will revisit each chakra and what they represent whilst connecting to their seed sound. We will then chant the seed sounds together, creating a cocoon of energy around yourself and maybe also your baby.

A short meditation to deepen your connection with yourself and others through the infinite power of love. With deep gratitude, I thank you for embarking on this journey through the chakras with me. May these practices continue to nourish, uplift, and guide you on your path.