The journey of pregnancy and childbirth is a beautiful and transformative experience in a woman's life. However, it's a journey that places significant physical and emotional demands on the body. After childbirth, it is essential to prioritize postnatal care to facilitate healing and regain strength. And what better way to do so than to incorporate the timeless holistic practice of Yoga into your healing routine in the form of Postnatal yogasanas? 

Also Read: Prenatal Yogasanas: 5 Effective Yoga Postures To Make Birthing Hassle-free

What Are Postnatal Yogasanas?

Postnatal yogasanas are a group of specifically curated yoga poses that provide an effective and gentle means to support the body's recovery and rejuvenation during this crucial period. These yoga postures are designed to cater to the unique needs and challenges faced by women after giving birth. The asanas primarily focus on rebuilding core strength, toning muscles, improving flexibility, and aiding relaxation.

One of the key aspects of postnatal yogasanas is the emphasis on controlled breathing and relaxation. Deep breathing techniques incorporated during these poses aid in reducing stress, anxiety, and fatigue that are common postpartum. The gentle stretches and movements aim to release tension and promote relaxation, crucial for postpartum healing.

Also Read: Are You A New Mom? Get These 10 Products Right Away For A Stress-Free Post-Partum Journey

The Innumerable Benefits Of Yoga Post-Delivery:

Promotes Physical Healing:

Yoga gently engages and strengthens the muscles and joints, aiding in postpartum recovery and healing. It can alleviate muscle tension, especially in the back and shoulders, common issues for new mothers.

Remedies Stress:

The breathing exercises and relaxation techniques in yoga help reduce stress levels. Postpartum can be overwhelming, and yoga provides a calming space for the mind.

Strengthens Core Muscles:

Yoga poses like pelvic tilts and gentle abdominal exercises help tone the core and pelvic floor muscles, which are essential for regaining strength and stability after childbirth.

Also Read: Postnatal Care: Why Is It Important For A New Mom’s Recovery

Improves Sleep:

Yoga promotes better sleep by relaxing the body and mind. Improved sleep quality is crucial for the postpartum recovery phase.

Maintains Optimum Weight:

Practicing yoga regularly can aid in gradual weight loss by increasing metabolism and supporting a healthy lifestyle.

Helps Bond With Baby:

Some postnatal yoga classes incorporate poses where the baby can be involved, fostering a deeper connection between the mother and child.

 Facilitates Emotional Healing:

Yoga encourages emotional healing by providing a safe space to process emotions and release any stress or anxiety associated with the challenges of motherhood.

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Well, if you have gotten a green signal from your treating doctor to start with light physical movements, we have curated a list of proven yoga poses that aid postpartum recovery and foster a harmonious reconnection with the body.

5 Stupendous Yoga Poses To Practice Post-Delivery:

Tadasana (Mountain Pose):

Begin the posture by standing tall with feet together, and weight evenly distributed. Engage leg muscles, lift the chest, and extend arms overhead, palms together. Hold the pose, focusing on lengthening the spine and grounding through the feet for stability and balance.

Benefits:

Tadasana helps in improving posture and aligning the spine, which is particularly beneficial for postpartum women experiencing backaches due to the strain of pregnancy and nursing.

Bhujangasana (Cobra Pose):

Start by lying on the stomach, legs extended, and the feet pressing into the floor. Place palms beside the chest, inhale, and lift the chest and head off the ground while keeping the lower body grounded. Arch the back gently, open the heart, and exhale while slowly releasing back down.

Benefits:

Bhujangasana gently strengthens the back muscles, opens the chest, and improves spinal flexibility. It aids in relieving back tension and encourages proper circulation, promoting overall vitality.

Setu Bandhasana (Bridge Pose):

Begin Setu Bandhasana by lying on your back with knees bent, feet hip-width apart, and flat on the ground. Press the feet and arms firmly as you lift your hips towards the ceiling, creating a bridge-like shape with the body. Hold briefly, feeling the stretch in the chest, neck, and thighs, then gently lower the hips back down.

Benefits:
Setu Bandhasana strengthens the legs, buttocks, and lower back while stimulating abdominal organs. It helps in relieving stress and fatigue and rejuvenating the body.

Balasana (Child's Pose):

To practice Balasana, start in a kneeling position, sitting back on your heels. Exhale and fold forward, extending your arms in front or by your sides, touching your forehead to the ground. Relax, feeling a gentle stretch in the back, neck, and hips, and breathing deeply for a soothing, restorative pose. 

Benefits:

This restorative pose relaxes the body and mind, relieves back strain, and gently stretches the lower back.

Yoga Nidra (Relaxing Sleep):

For practising Yoga Nidra, lie comfortably on your back, arms extended at your sides, palms facing up. Follow guided instructions, focusing on breath awareness and relaxing each part of the body systematically. Allow your mind to stay alert as you enter a state of deep relaxation and awareness, akin to meditative sleep.

Benefits:

A deep relaxation technique that promotes better sleep, reduces stress and rejuvenates the body.

Precautions And Tips To Practice Postnatal Yoga :

• Before starting any postpartum exercise routine, consult your healthcare provider to ensure you're ready for physical activity.
• Pay attention to your body's signals and do not push yourself beyond your comfort zone. Be gentle and patient with your progress.
• Begin with simple, gentle yoga poses and gradually progress as your strength and flexibility improve.
• Drink plenty of water to stay hydrated, especially if you're breastfeeding.
• Ensure you get ample rest and sleep to support your healing and overall well-being.
• Consider joining a postnatal yoga class led by a certified instructor, as they can tailor practices to suit postpartum needs.

Conclusion

As you embark on the postnatal yoga journey, approach it with patience, self-compassion, and an understanding of your unique postpartum needs. Allow this practice to be a source of healing, rejuvenation, and a gentle reconnection with your body and soul after the incredible journey of bringing new life into the world.