Hey Lykkers. There are mental and physical obstacles to overcome during the postpartum period. It is essential to put your health first while you count down the days, weeks, and months you will spend with your newborn. Yoga is a solution for it!
These ten yoga poses are designed to gently rebuild core muscles, open the chest and shoulders, and help alleviate stress—offering a moment of peace amidst the demands of motherhood.
1. Cat-Cow Stretch (Marjaryasana-Bitilasana)
Benefits: This gentle flow helps release tension in the spine, neck, and shoulders. It’s perfect for new moms who often experience tightness from breastfeeding or carrying their baby.
How to do it: SBegin in a quadruped position, ensuring that your hands are aligned beneath your shoulders and your knees are positioned directly under your hips. Inhale, arch your back, lifting your chest and tailbone (Cow Pose), then exhale, round your back and tuck your chin to your chest (Cat Pose). Repeat for 5-10 breaths.
2. Child’s Pose (Balasana)
Benefits: This restorative pose relaxes the back, shoulders, and hips. It’s also a wonderful way to relieve fatigue.
How to do it: From kneeling, sit back on your heels, and extend your arms forward, bringing your forehead to the mat. Breathe deeply and relax.
3. Bridge Pose (Setu Bandhasana)
Benefits: Strengthens the glutes, thighs, and core while gently opening the chest and shoulders.
How to do it: Position yourself on your back with your knees bent and feet placed hip-width apart, arms resting alongside your body. Elevate your hips by pressing through your feet while activating your glute muscles. Hold for 5 breaths and repeat.
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4. Downward-Facing Dog (Adho Mukha Svanasana)
Benefits: Lengthens the spine, stretches the hamstrings, and releases shoulder tension.
How to do it: Start on all fours, then lift your hips toward the ceiling, straightening your legs and arms. Press your heels down for a deep stretch.
5. Warrior II (Virabhadrasana II)
Benefits: Builds strength in the legs and core while opening the chest and improving balance.
How to do it: From a standing position, step one foot back and turn it out slightly. Bend the front knee and extend your arms out parallel to the ground, gazing over your front fingers. Hold for 5 breaths on each side.
6. Cobra Pose (Bhujangasana)
Benefits: Strengthens the back and core and helps open the chest, which can relieve tension from breastfeeding.
How to do it: Position yourself face down with your palms beneath your shoulders. Take a deep breath and elevate your chest off the ground, ensuring your elbows remain close to your sides. Maintain this position for several breaths before gently lowering back down.
7. Tree Pose (Vrksasana)
Benefits: Enhances balance, stability, and mental concentration.
How to do it: Stand on one foot and place the sole of the opposite foot on your inner thigh or calf. Position your palms together in front of your heart or raise them above your head. Maintain this position for 5-10 breaths, then alternate sides.
8. Reclined Bound Angle Pose (Supta Baddha Konasana)
Benefits: A restorative pose that gently opens the hips and relaxes the lower back.
How to do it: Lie on your back with knees bent and feet together. Let your knees fall open, creating a diamond shape with your legs. Place a pillow under each knee for support, if needed.
9. Legs Up the Wall Pose (Viparita Karani)
Benefits: Relieves tired legs and feet, reduces swelling, and helps calm the mind.
How to do it: Lie on your back close to a wall and extend your legs up along the wall, relaxing your arms by your sides. Hold for 5-10 minutes.
10. Corpse Pose (Savasana)
Benefits: Promotes deep relaxation and stress relief, allowing your body to rest and recharge.
How to do it: Lie on your back, letting your arms and legs relax naturally. Close your eyes, focus on your breathing, and stay in this pose for a few minutes.
These poses are designed to help new moms gently reconnect with their bodies. Practicing these poses regularly can help you regain physical strength, alleviate tension, and nurture a sense of calm. Remember to listen to your body and go at your own pace.
