Health & Beauty Tips | Seraphine Blog

Pregnancy Exercises & Safe Training Tips with Physiotherapist Ailish Toomey

Ailish is a top physiotherapist & running guru with Six Physio in Fitzrovia. She is an expert in the ways of safe training and pregnancy exercises, AND has specialist knowledge when it comes to pre & post-natal exercise!

To celebrate the launch of our brand new ACTIVE KIT – 4 sporty essentials for active mamas – we caught up with her to ask a few questions about how to exercise safely through pregnancy and beyond.

1) Tell us a little about your background! What made you choose physiotherapy & why do you love it?

I’ve always been quite sporty and interested in how the body works. I love my job as I get to help people feel better and what’s not to love about that!

@Houseofvogahq Models The Active Kit

Perfect Before, During & After Pregnancy…

2) Us preggos are often advised to take it easy & put our feet up through pregnancy. Which is great for a little while, but soon gets boring for those of us used to an active lifestyle. What’s your advice?

The general rule is to maintain the fitness that you have pre-pregnancy for as long as you can but not to try and get fitter. However, during the first trimester a lot of women feel particularly tired and nauseous so it’s important to respect this and not push yourself just for the sake of it. It is also very important to respect any niggles as these can escalate quicker when you are pregnant as a result of the different hormones in your body.

3) Do you have any special tips for us mamas who like to run? Is there anything we should be thinking about taking extra care of?

Your pelvis goes through changes as pregnancy progresses and this needs to be assisted by certain muscles, in particular the glutes (bum) muscles. I would suggest that you start a glutes strengthening programme to do alongside a running routine. It is also very important to keep on top of your pelvic floor exercises. You have the extra weight of the baby for the pelvic floor to support so they need to be good and strong.

Oh and as the baby gets bigger, it is quite common to need to stop off on your runs to use the loo so make sure you know where they are!

4) What other forms of pregnancy exercises would you recommend for mums-to-be?

Swimming is fantastic as you can keep it up throughout the entire pregnancy. Lying on your tummy is something that pregnant ladies often miss so swimming is a nice way of getting your fix!

Pilates is another great way to keep strong and supple in the right areas. Working on arm strength and upper/mid back mobility will help for when the baby arrives for all the lifting and sustained postures while feeding.

A photo posted by FittaMamma (@fittamamma) on Oct 14, 2016 at 5:21am PDT

5) What about after baby is born? Do you have advice for mamas wanting to get back in shape post-pregnancy?

Generally there is a six week rule: take it easy for the first six weeks. Walking is fine to do and is encouraged as it’s nice to get out and about with the pram. With running, I wouldn’t suggest it until after 10 weeks. Again however, glutes glutes glutes, it’s important to ensure the glutes are nice and strong to support the pelvis as it changes shape again.

The rules are slightly different post C-section and more care will be needed with regards to getting back into exercise – your midwife should take you through this.

6) Would you recommend massage through pregnancy? (Please say yes!)

Haha, yes, pregnancy massage is a great idea and I think is such a nice treat. The body goes through a lot when pregnant so why not give it a break. I would seek out someone with specific pregnancy massage experience. Some places even have beds with space for the bumps so you can lie on your tummy!!

A photo posted by Threo (@wearethreo) on Sep 25, 2016 at 5:52am PDT

7) Now enough about us… We hear that as well as being a keen marathon runner, you are also a triathlete! How do you do it? What’s your secret to staying motivated?

Yes, I love running, and encouraging people to run. Running, if done correctly, can be done until a great age with no ill effects. We’re hearing more and more about 90 year olds still running marathons which I think is just fantastic!!

When it comes to motivation, it always helps to join a club and make friends with people who exercise. It becomes social then and a lot less daunting.

If you are interested in finding out more, or booking a session, you can find Ailish & the Six Physio team at their new Fitzrovia office.

Skin Care For A Winter Pregnancy: Protect Your Pregnancy Glow!

It’s time to think about making the switch mamas! As we’re sure you’ve probably heard, WINTER IS COMING. And just like you wouldn’t carry on wearing your strappy tops & sandals into December (we hope!), colder weather calls for a whole new skin care regime & some gorgeous new maternity clothes! Take a look at our top tips for protecting your skin, so that your radiance can continue to glow through the colder months.

For the Face

Wondering why that perfect moisturiser you were using all summer suddenly isn’t doing the trick? With the incoming colder weather, instead of combating shine, your main objective is now to keep your skin hydrated. And the best place to start is by switching to a heavier, more hydrating moisturiser. For an extra radiance boost, make sure to choose skin care that’s pregnancy safe & designed for sensitive skin.

We Love: Mama Mio Gorgeous Glow 3 Step Set

The Dress: Woven Boucle Maternity Shift Dress

For the Hands

We know the feeling – As soon as the temperatures drop, your hands are the first to feel it. That’s because the skin on your hands is thinner than on the rest of your body, with fewer oil glands, meaning that they dry out much quicker. Fight back this winter with a heavy arsenal of pregnancy-friendly hand creams stashed anywhere you might need them – at your desk, by your bed, in your handbag. All’s fair in the war on chapped knuckles!

The Dress: Cashmere Blend Roll Neck Nursing Dress

For the Body

As tempting as it may be to sink into a hot and steamy bath this time of year, your skin will thank you for dialling the temperature down. Not only does hot water dry out and damage your skin, it’s also not safe for your baby! Warm baths on the other hand are totally safe, fine for your skin & a fabulous way to relax – just make sure that you can get straight in without having to ease in bit by bit. Once you’re out of the bath, treat your skin by locking in the moisture with an all over body lotion!

We love: Mama Mio Megamama Body Lotion

The Dress: Tiered Midnight Blue Maternity Dress

For the Bump

No matter the time of year, if you have a growing bump be sure to treat it with an elasticising tummy rub to minimize your risk of stretch marks. Your skin goes through a lot when you’re pregnant, so the least you can do is to give it the best possible chances with plenty of Omega 3, 6 & 9 boosting skin care to build strength & elasticity.

We love: Mama Mio The Tummy Rub Butter

The Shirt: Stretch Denim Maternity Blouse

For the Feet & Legs

Of course through the summer when our feet & legs are out on display we are all careful about keeping them well exfoliated & moisturised. But when they’re safely tucked away in jeans & boots, it can be all too easy to overlook them. Through pregnancy your pins are working harder than ever to carry you and your baby around all day, so don’t forget to show them some love too!

We love: Mama Mio Lucky Legs Energising Gel

The Dress: Ink Woven Maternity & Nursing Dress

Ever Wondered What Your Lipstick Shade Says About You?

Here at Seraphine, we like to think we can tell a lot about a woman by looking at her signature lipstick. The shade you choose to show to the world is a very personal thing; it conveys something about who you are & how you’d like to be seen. So whether you favour a deep plum or a pretty pink, check out our quick guide to see if we’ve got your number…

Fun-loving and quick to smile, your enthusiasm tends to be infectious. You’re the type who likes to live life to the full & isn’t afraid to take on new challenges – big project at work? No problem. Travelling with toddlers? Sounds like fun. Run the marathon? Bring it on! You are always the first to laugh & the last to stop, though never at anyone else’s expense.

The Lipstick: Ilia – Neon Angel

The Dress: Fuchsia Knot Front Maternity Dress

A true Romantic with a hidden cheeky streak, you are passionate and ambitious; the kind of woman that men fall in love with from across the room. You secretly think that you might have been born in the wrong era, and tend to spend a lot of time inside your own head – life just has more sparkle when viewed through the lens of your incredible imagination.

The Lipstick: Ilia – Perfect Day

The Dress: Claret Knot Front Maternity Dress

Intuitive and bold, you know your own mind and aren’t afraid to say what you mean. Your friends come to you for fashion advice, as they know you’ll always give an honest opinion & won’t sugar coat it if something isn’t working. A born risk-taker, you will pursue your goals wherever they take you, but will always remain grounded. No matter how busy your schedule, there will always be time for a catch up with the girls.

The Lipstick: Ilia – Around the World

The Dress: Woven Berry Maternity & Nursing Dress

People often say that you’re too nice, and you always take it as a compliment. You are the mum of your friendship group – the shoulder to cry on, the baker of cakes, and giver of tea & sympathy. But just as you share in others’ trials, you take genuine pleasure from their triumphs too. Highly empathetic; you believe that kindness costs nothing, but can make all the difference.

The Lipstick: Ilia – In My Room

The Dress: Tiered Midnight Blue Maternity Dress

Inherently seductive in all areas of life, you are all about the thrill of the chase. You are in no hurry but make no mistake, once you set your sights on something you rarely miss. You live in the moment and know instinctively how to take pleasure from the little things in life – your morning cup of coffee, the turning autumn leaves and sexy matching lingerie.

The Lipstick: Ilia – Femme Fatale

The Dress: Black Maternity Midi Dress

All products featured are by organic beauty brand Ilia Beauty. They are 72% organic & pregnancy safe!

Makeup Ideas to Try this Autumn: New Season, New You

Happy Autumn mamas! With the weather turning and new season styles flooding the shops, what better time to shake up your makeup routine and try out a few new makeup ideas!

Moody Lips

OK, so going a shade or two darker for autumn isn’t exactly a revolutionary move. But this season is set to take the look a step further with a fantastic array of moody lipsticks. Take your pick from deep berry shades, through dusky purples verging on black! Work the look with minimal makeup during the day, then vamp it up with a sweep of eyeliner for the evening.

Wear it with:

Maternity dresses in chic winter berry shades

Black is the New Black

And when it comes to eyeliner, designers and makeup artists agree this season that black truly is the new black. Whether you opt for a subtle sweep at the lash line, classic wings, or something more bold and graphic, the application is up to you – just so long as it’s black!

Wear it with:

Black Lace Detail Maternity Shirt

Natural Glow

Balancing out those dramatic eyes and lips, this season’s complexion is all about the natural glow – great news for expectant mamas! Put those contouring brushes away for a while; all you need this season is a touch of highlighter where there should be highlights and subtle blush where you might naturally flush.

Wear it with:

Maternity Trench Coat

Glitter for Grown Ups

And the best news of all – glitter is in! A touch of sparkle is the perfect way to set off your look, and this season is all about the glitter. A subtle sweep at the corner of your eye is all you need for the daytime, then amp up the sparkle in the evening to take this glitzy trend to glamorous new heights.

Wear it with:

Reversible Sequin Maternity Sweater

Have fun trying out the latest makeup ideas mamas – and don’t forget to check out our new season maternity clothes collection to complement your new look!

Seraphine Ballet Pumps: Founder Cecile Reinaud Presents the Collection

Allow me to introduce you to my little style secret… The Seraphine Ballet Pumps!

Yes, they’re gorgeous, but that’s just the beginning…

Meet the Best Maternity Shoes!

While pregnant with my youngest, Florian, I suffered with terrible back pain and was advised to try orthopaedic shoes. When I saw the sorry selection on offer, I knew that I had to do something.

I designed the iconic Seraphine ballet pumps to be a stylish alternative with real health benefits. They support your body’s natural alignment and massage your feet as you walk, helping to boost circulation and relieve aches and pains. And of course it goes without saying that they pair beautifully with our range of stylish maternity clothes – perfect for pregnancy!

The Science Behind the Shoes

The patented technology features a hot pink insole with raised elements, designed by a leading orthopedic surgeon. It supports & massages your feet as you walk, optimising balance and posture, and minimising muscle strain, while the ergonomic integrated wedge heel provides fantastic bounce and support.

Basically, these shoes will help to ease aches & pains, boost circulation, improve your posture and can even help to tone your legs & minimise cellulite!

And of course you don’t have to be pregnant to enjoy the amazing posture correcting comfort of Seraphine ballet flats – they’re perfect for days on-the-go running around after the little ones. Team them with one of our stylish designer changing bags for an easy everyday look.

Since launching in 2011, these shoes have had rave reviews from fashion editors, bloggers, mums & medical professionals alike. These stylish ballet flats & loafers offer a comfy option with real health benefits – perfect for before, during & after pregnancy.

Give the Seraphine ballet pumps a try & I promise they’ll put a spring in your step!

Cecile X

Smoothie Recipes for Pregnancy: Match your Drink to Your Maternity Dress

What could be better than a delicious fruity smoothie on a hot summer’s day?… How about a delicious fruity smoothie that’s good for you AND your baby! During pregnancy it’s more important than ever to get those vital vitamins and nutrients. And a refreshing summer smoothie is a simple & tasty way to sneak a little more fresh fruit into your diet. We’ve gathered some of our favourite pregnancy-friendly smoothie recipes, and selected the perfect maternity dresses to match!

Smoothie Recipes – Tropical Sunshine

Get the recipe from Julie at Lovely Little Kitchen

For mum: This tropical smoothie recipe mixes up sweet mango & pineapple with creamy banana, orange juice & a dash of Greek yoghurt. It’s a deliciously creamy concoction that tastes like summer in a glass.

For baby: This gives a giant hit of vitamin C with an added boost of potassium – all vital for developing baby’s healthy immune system.

To wear: Channel the creamy colour scheme in our White Lace Maternity Dress, and add a pop of colour with a chic belt.

Smoothie Recipes – Breakfast Energy

Get the recipe from Jenn at Deliciously Sprinkled

For mum: Simple and delicious; this one combines fresh orange juice with a medley of mixed berries and a generous dollop of vanilla yoghurt. It’s the perfect way to start your day.

For baby: This one provides plenty of vitamin C, and all those gorgeous berries are a fantastic source of antioxidants. This smoothie recipe will help you to create a safe and healthy environment for baby to grow – free of nasty toxins.

To wear: Match the vibrant pink in your drink to an equally fabulous shade in your dress – the Fuchsia Pink Knot Front Maternity Dress is the perfect choice!

Smoothie Recipes – Happy Digestion

Get the recipe from Angela at Oh She Glows

For mum: Combining the fresh zing of pineapple, ginger, and lemon, with creamy avocado and banana, and some parsley for balance; this smoothie is super fresh. It’s also a stomach-settling superstar – one of the best recipes we’ve found for fighting morning sickness.

For baby: This super green smoothie will bring a mega dose of vitamin C, fibre and folate to keep baby growing healthily.

To wear: Dress your bump in our stunning Emerald Green Maternity Maxi Dress to look as cool as you feel as you sip on this settling green smoothie.

Easy Hairstyles for Working Mums – Make Everyday a Good Hair Day

Make everyday a good hair day with these easy hairstyles for working mums!

It’s no secret that time and energy run at a premium for busy working mums. With a family to look after, a home to organise and a career to progress, it’s often the little me-time luxuries – like styling your hair – that fall by the wayside. But not anymore!

We don’t know anything that works to lift your mood, helping you to feel more professional and productive like a great hair day (aside from maybe a few flattering maternity dresses), so finding 5 minutes in the morning to dedicate to your do is a challenge worth accepting.

Here are some of our favourite easy hairstyles for a polished professional look that’s quick and easy to achieve!

Here at the Seraphine office, we are a little bit in love with YetAnotherBeautySite.com, where we discovered many of the styles featured on this post. The site offers easy to follow step by step tutorials to achieve really impressive looks in next to no time at all! Click on the image to see the tutorial!

The classic chignon is the perfect Parisian chic style for the office and it’s nowhere near as tricky to master as it looks.

Ulrika at Yet Another Beauty Site explains how to create the perfect chignon in seconds:

1. Make a low ponytail.
2. Twist it inside out: Create a little opening just above the hair tie, then flip the ponytail upside down and feed it through the gap.
3. Now take the ponytail and roll it up and secure with bobbypins.
4. Arrange it to look neat and nice!

For quick hair fixes that are simple & stylish, there are some ingenious products on the market. The fabulous Hairagami is a simple snap band designed to fix and hold your hair in the perfect bun all day long. And to protect your tresses the Invisibobble is a great new way of securing your hair back without damaging it. The smooth surface avoids breaking and scaring your hair, the coiled shape distributes pressure better than a regular band, preventing tension headaches, and it’s water resistant – perfect for sports and swimming! You can find the Invisibobble at Boots, and at only 3.75 it’s a bargain buy!

And of course there’s nothing like a hair donut to add a little extra oomph to your style. Simply feed your ponytail through the middle, spread it out and fan it over the donut, then pin in place!

When you know you’re hair looks good, nothing can bring you down! Have fun trying out these quick and easy hairstyles, and discover the perfect maternity dresses to wear them with in our stylish maternity workwear collection!

Post Pregnancy Belly Fat Blasting Foods: Our Top Ten

There’s no avoiding it – getting your figure back after pregnancy takes time. But there are a few clever tips and tricks you can use to speed things along! Here are our top 10 post pregnancy belly fat blasting foods to fight the bloat and slim your silhouette:

1) Camomile Tea – As well as having a stellar calming influence, camomile tea will work wonders when it comes to blitzing that post pregnancy belly bloat.

Try it – A cup before bed each evening will help you to drift off, safe in the knowledge that you’ll be fitting back into those skinny jeans before you know it.

2) Spinach – A great source of vitamins & minerals with virtually no calories: spinach is also packed with fibre, which will flush out any nasty toxins and whittle down your waistline.

A post shared by Seraphine Maternity (@seraphinematernity) on Sep 1, 2016 at 4:35am PDT

3) Salmon – Not only is it delicious, this oily fish is high in protein and rich in essential fatty acids like Omega 3s which will help your body to burn off fat.

Try it – Nothing beats an indulgent Sunday morning breakfast of smoked salmon and scrambled eggs!

4) Pineapple – Containing the essential enzyme Bromelain, pineapple aids the break-down of proteins in the gut to help you combat bloating and slim your figure.

5) Fennel Seeds – With a sweet liquorice flavour and a whole host of bloat banishing properties, fennel seeds are a must-have digestion aiding ingredient for your kitchen cupboard.

Try it – Munch on a handful after meals to freshen your breath and aid digestion.

6) Avocado – This super tasty superfood is having a Vogue moment right now – and rightly so! Its good fats will fill you up for hours, and its high potassium levels will reduce water retention and bloating.

A post shared by Seraphine Maternity (@seraphinematernity) on Apr 23, 2017 at 10:27am PDT

7) Ginger – Aiding digestion and easing gas, this spicy root is the first thing many of us reach for when feeling bloated. And as an added bonus it acts as an anti-inflammatory, expanding the blood vessels, increasing your body heat and helping you to burn off fat.

Try it – Add hot water to sliced ginger and lemon for a refreshing detox drink.

8) Almonds – A handful of these clever little nuts make a great low calorie yet highly satisfying snack. Replace those mid-morning biscuits with almonds to satisfy your sweet tooth & keep you full until lunch.

9) Apple cider vinegar – Top model and mum of one Miranda Kerr swears by apple cider vinegar for a detoxing, belly fat blasting health boost. It introduces healthy bacteria into your gut, which aids digestion and eases post pregnancy belly bloating.

Try it – Add a teaspoonful to boiled water and allow it to cool for the ultimate detox drink.

10) Watermelon – Offering high water content and plenty of potassium, a delicious slice of watermelon after a meal will help to beat the bloat.

Remember: Stick to your plan and be patient – slimming doesn’t happen overnight. And of course in the meantime great maternity and nursing clothes, along with a tummy-controlling pair of our Post Maternity Shaping Leggings, will give you that extra boost of confidence to strut your stuff in style. And with all the running around you’ll soon be doing with a baby over one shoulder and a stylish changing bag slung over the other, it won’t be long before you’re bouncing back.

Beauty Tips & Tricks for Summer: 10 Beauty Hacks to Get Back your Glow

We love dreamy summer days by the sea! It’s all about sun-kissed skin, tousled hair and perfectly pedicured toes peeping out of pretty summer sandals. But all that sun, sea and sand can be tough on your natural glow. Read on for our best summer holiday beauty tips to fight the frizz, soothe the skin and get back your glow!

1) First thing’s first: Sun cream, sun cream, sun cream! You know the drill by now; opt for a high SPF with UVA & UVB protection & reapply at every opportunity. A great way to remember, is to reapply every time you have a drink – If you feel thirsty, your skin probably does too.

2) Once you’re home (or back at the hotel!) after a day in the sun, make sure to exfoliate and moisturise well. This is the best way to ensure an even, long lasting tan to compliment your stunning summer maternity dresses.

3) And because sometimes even the most diligent SPF patrollers will miss a bit, keep a stash of home-made cooling after sun in the freezer. Simply freeze aloe in an ice tray & pop out a cube or two to soothe sun burn when needed.

4) From dried out frizzy sun damage to colour stripping chlorine, summer can be hard on your hair. One great way to minimize chlorine damage is to wet your hair before you take the plunge. If it’s already saturated with water or a hydrating product, your hair won’t take on as much of the chemicals and chlorine from the pool – this is one of our favourite summer beauty tips!

5) The sooner you can wash your hair afterwards, the better – use a clarifying shampoo asap to banish the build-up of salt, sand and chemicals.

6) A deep conditioning treatment will give you back your natural gleam. Try mixing your favourite conditioner with equal parts of pure jojoba oil and olive oil for the ultimate re-hydrating treatment; leave it on for 20 minutes then rinse well to reveal beautiful, shiny, healthy hair.

7) We all know the havoc that summer can wreak on our feet; fight dry cracked heels and rough skin with a home-made Listerine foot soak! It may sound strange, but it really can help soften up your skin. Mix 1 part Listerine mouth wash, 1 part apple cider vinegar and 2 parts warm water in a shallow bowl and soak your feet for 20 minutes.

8) After a foot soak, exfoliate and remove dead skin using a sea salt scrub. Shop bought ones are great, but home-made can be just as good; we love this sea salt and coconut oil scrub from Nicole posted on her blog Wonky Wonderful.

9) A glossy coat of your favourite summer nail varnish will put the perfect finishing touch on your home pedicure. For easy application and the ultimate smooth finish, chill your nail varnish in the fridge before you want to use it – sounds weird but it really works!

10) Once you’ve restored your natural glow, show it off with the perfect summer maternity clothes! Browse our collections & discover cute day dresses, gorgeous maternity swimwear & the stunning evening wear styles for pregnancy.

Postnatal Exercises to try with Baby | Pregnancy Yoga Video

So you’ve had your baby & are now raring to get back into your groove with some gentle postnatal exercises. It’s important to take your time with this – listen to your body and wait at least 6 weeks before you start in earnest. But once you feel ready, a little gentle exercise is a fantastic way to tone up, boost your mood and even bond with baby!

So slip into your post pregnancy leggings or Seraphine Active Kit & try these fun postnatal exercises at home with baby!

P.S. If you’re still expecting, scroll to the bottom to find a fabulous 25 minute pregnancy yoga video to follow at home…

This is just about the sweetest way we can think of to start toning your tum!

Lie flat on your back with your knees bent and feet placed firmly on the floor in a position ready to do sit ups. Sit baby half way up the slope of your thighs, holding him in place around his middle. Then simply do a set of regular sit ups, kissing baby at the top of each one! Aim for 3 sets of 12.

Who needs weights when you have a little bundle of joy to lift!

Strap baby into his front carrier, stand with your feet just over a shoulder width apart and complete a set of regular squats. Bend your knees to lower your body into an imaginary chair, keeping your weight over your heels. Aim for 3 sets of 12.

Tone up and make baby laugh!

Put baby in the buggy facing you, then complete a set of regular lunges, stopping at the bottom to pull a funny face and make baby laugh, before slowly returning to your neutral position. This is great for toning your legs and baby will love this fun new game!

Teach baby his ABCs and tighten up your abs while you’re at it!

Lying flat on your back with baby next to you, place your arms at your sides and extend your legs straight up toward the ceiling, feet together.
Recite the alphabet slowly to baby, drawing each letter in the air with your toes. Keep the moves slow and controlled, and be sure to keep your belly button pulled in toward the floor. Aim to make it through the entire alphabet.

Lie baby down on your mat and position your hands either side of her for a set of regular press ups. This is perfect for toning up your arms, and baby will find it completely hilarious. If those delighted giggles don’t motivate you to finish the set, we don’t know what will!

Keeping Fit Through Pregnancy

If you still have a while to wait before you meet your little bundle of joy, why not try some gentle pregnancy yoga! Yoga is a fantastic way to stay active through your nine months – It’s perfect for relieving tension both physically and mentally, and can even help you to prepare for labour and speed up your recovery time. With regular practice, you’ll feel energised and more connected to both your body and your baby.

A video posted by HOUSE OF VOGA (@houseofvogahq) on Jun 20, 2016 at 1:39am PDT

Gorgeous Voga Mamas love our Seamless Over Bump Maternity Leggings

Our stunning model Danielle is much more than just a pretty face! She is an experienced yogi, and runs her own wellness and clean living blog Natually Dee, complete with healthy recipes, yoga routines and reflections on pregnancy and impending motherhood. Check out her 25 minute calming yoga routine, made in collaboration with YouTube wellness sensation Wild Dish…

When it comes to pregnancy workouts and postnatal exercises, the most important thing is to listen to your body, and only do as much as you feel comfortable with.

Pregnancy Yoga Poses with Tara Lee | The Ultimate Stress Buster

Tara Lee has been practicing yoga for over 20 years and has been teaching for 12. She began teaching pregnancy yoga while pregnant with her first child 10 years ago and has developed her own dynamic fluid style. Now a mum of 2, she is also a trained Doula and Shiatsu practitioner, and has taught thousands of pregnant women including celebrities such as Cat Deeley and Rosamund Pike, guiding them through their pregnancies and births.

Shop Pregnancy yoga gear and maternity sportswear at Seraphine.

The exercises below are taken from her new DVD ‘Pregnancy Yoga with Tara Lee’.

1) Child’s Pose

Relieves tension in the neck and lower back, and helps to ease anxiety.

This classic pose is a masterful one to use during pregnancy. It eases the pressure of the baby on your pelvis and back, stretches the muscles along your spine and releases tension in the neck and shoulders – thereby helping to relieve tension headaches. As one of the few forward bends that feels comfortable and safe in pregnancy, it can be modified to suit most women. The intention here is to feel the broadening through the hips and lower back, gently stretching out and bringing relief to the muscles in your back.

From all fours with your knees as wide as you need to accommodate your baby, take the hips back to your heels and either reach the arms forward or make a pillow with the hands to rest the forehead on. Notice how this makes your back and hips feel. Notice the calming and soothing effect that being in this position has on your mind. Keep allowing the body to surrender towards the earth. Rest here for a few minutes, breathing deeply and slowly and imagine your body softening into the floor, releasing any tension.

You can come into child’s pose any time you are feeling stressed, anxious or if you have a tension headache. Use this position during labour if it feels comfortable when you need to rest. It will also be helpful for allowing your baby space to move into a good position.

2) Legs up the Wall

Relieves heavy legs and swollen ankles, and helps with insomnia or stress.
*Only do this exercise if you are under 28 weeks pregnant and still comfortable lying on your back*

Sit to the side of the wall (use a cushion or bolster under your hips if it’s easier) and swing your legs carefully up the wall while lying on your back. Stay for a few minutes or for as long as feels comfortable. To lower back down, hug the knees towards you (wide enough to make space for your baby) and slowly roll over to your side. Stay here for 5-10 breaths and then come up from your side.

If you get pins and needles in your feet, come out of the pose and rest to one side for a while before coming back up. If you feel nauseous, also come out of the pose.

3) Downward Dog Alternative

Relieves back ache and stretches the hamstrings.

Towards the end of your pregnancy when Downward Dog feels too much, using the wall can be an excellent alternative. This pose is also great preparation for labour. It’s a great pose for if you’ve been sitting at a desk for too long and want to have a feeling of taking the weight of your baby off of your back. It can also be helpful for stretching out tight hamstrings.

Place your hands on a wall, shoulder width apart and walk back until you feel a comfortable stretch (making an upside down L shape with your body). Allow the body to soften as you feel the stretch through your back and down your hamstrings. Stay for 5 – 10 breaths. When you are ready, keep the knees bent as you walk back towards the wall slowly.

You can bend the knees and lengthen the tail bone back. Try swaying the hips from side to side to release tension in the pelvis.

If it feels uncomfortable place your hands a little higher up for a gentler stretch, and be sure to keep a bend in the knees.

Find out more at: www.taraleeyoga.com

Pamper Days at Home: Seraphine’s 10 Steps to Ultimate Relaxation!

During pregnancy you deserve to be pampered. And while a weekend at the spa isn’t always on the cards, at home pamper days are the perfect little luxury for an indulgent Sunday afternoon. So clear your schedule, relax, de-stress & unwind with our 10 steps to the ultimate at home spa day!

1) Set the mood – Before you begin, take some time to unwind & prepare your space. First, turn off your phone – nothing can compromise your Zen today! Next, slip into a soft pair of maternity pyjamas & brew a pot of your favourite herbal tea. Then dim the lights, put on a soothing playlist, light some candles & let the perfect at home pamper day begin.

2) Facial steam – Open up your pores & hydrate your skin with a relaxing herbal steam. Combine calming lavender, toning geranium oil & antioxidant green tea in a large bowl with warm water. Then sit with your face over the bowl & cover your head with a towel to create a sweet scented steam tent. Relax & allow the steam to work its magic for up to 10 minutes.

P.S. If you decide to create your own combinations of herbs, tea and essential oils – make sure to stick to the pregnancy-safe options, & always stop if you start to feel over-heated!

3) Exfoliate – Treat your skin from top to toe with a luxury exfoliating scrub. This will remove dead skin & impurities, leaving you with radiantly glowing fresh skin. Use a scrub from your bathroom cupboard, or whip up a home made batch combining sea salt, olive oil, lemon & lavender. Get the recipe here. Then rinse off in the shower & wet your hair.

4) Hair mask – Smooth on a hydrating hair mask, then wrap up and secure your hair in a soft towel or old silk scarf and allow it to soak in. We love these DIY recipes from Hairspray & High Heels!

5) Soak in the bath – Lie back & indulge in a relaxing bath while you let your hair mask set. After all that exfoliation, your skin will be perfectly primed to absorb all the lovely things you can throw at it. Try adding 2 cups of full fat milk & half a cup of pure honey for a softening soak worthy of the queen of Egypt.

6) Rinse off – When you’re finished in the bath, rinse off the hair mask in the shower, and use a clarifying shampoo to prevent any product build-up. Once you’ve dried off, take a few minutes to massage your bump with bio oil, or any other anti-stretch mark product you like to use (if your partner is around, this could be a good job for him!)

7) Face mask – Slip back into your robe & apply a soothing face mask. You can find some fantastic DIY options at Wellness Mama, or check out the video above from Promise Phan for a miracle turmeric mask – and don’t forget the cucumber slices for your eyes!

8) Foot wrap – While the face mask sets, apply your favourite foot moisturising cream liberally, then wrap them up in cling film with a hot towel on top for 10 – 15 minutes. You can make a hot towel by getting a hand towel wet, wringing it out & microwaving it for 1 minute.

9) Mani Pedi – Rinse off the facemask & remove the foot wrap to reveal your beautiful soft feet. Time to paint your nails!

10) Treat – Slip into a pair of soft maternity pjs, stretch out on the sofa & indulge in a girly chick flick & chocolate while your nails dry.