Struggling After Childbirth? Try These Postnatal Yoga Asanas For Postpartum Recovery

Motherhood is a beautiful yet challenging journey. The arrival of a newborn brings immense joy, but it also brings sleepless nights, exhaustion, and drastic changes in a mother’s body and emotions. New moms often struggle to find time for themselves while adjusting to their new role. This is where postnatal yoga comes in—a gentle yet effective way to heal, strengthen, and restore both body and mind.

We got in touch with Ms Swati Sharma, Senior Yoga Therapist at Bio-resurge Wellness Centre, New Delhi, and Former Senior Consultant Yoga at the Ministry of Ayush, Government of India, who shares, “Postnatal yoga is not just about physical recovery. It helps mothers reconnect with themselves, regain strength, and manage stress effectively. It’s a holistic approach to healing.”

How Does Postnatal Yoga Help?

1. Strengthening Core Muscles and Aiding Recovery

During pregnancy, a woman’s abdominal muscles stretch significantly, often leading to core weakness and lower back pain. “Postnatal yoga includes specific asanas that help rebuild core strength, improve posture, and enhance bladder control,” says Ms Sharma. Gentle stretches like Bridge Pose (Setu Bandhasana) and Cat-Cow Pose (Marjaryasana-Bitilasana) help in regaining muscle tone while relieving lower back discomfort.

2. Enhancing Mental Well-being and Emotional Balance

The postpartum period can be overwhelming, with fluctuating hormones and sleep deprivation often leading to stress and anxiety. “Deep breathing exercises and mindfulness in yoga help calm the nervous system, reducing anxiety and promoting better sleep,” Ms Sharma explains. Simple asanas like Child’s Pose (Balasana) encourage relaxation and emotional balance, making it easier for new moms to navigate daily challenges.

3. Strengthening the Mother-Baby Bond

One of the most beautiful aspects of postnatal yoga is that it can be done with the baby. “Many yoga sessions include mom-and-baby movements, fostering emotional bonding through touch, eye contact, and synchronized breathing,” Ms Sharma shares. This not only helps the mother feel more connected to her baby but also makes breastfeeding and holding the baby more comfortable by reducing back and shoulder strain.

4. Reconnecting with Oneself

After childbirth, women often find themselves solely focused on their newborn, neglecting their own needs. Yoga helps them reconnect with their bodies, emotions, and self-care routines. “Practicing yoga regularly allows new moms to cherish their personal growth while balancing motherhood responsibilities,” says Ms Sharma.

5. Creating a Supportive Community

Motherhood can sometimes feel isolating, but attending postnatal yoga classes introduces new moms to a community of like-minded women. “Sharing experiences with other mothers provides emotional support and encouragement, which is crucial during this phase,” Ms Sharma said..

6. Personalized and Safe PracticeEvery mother’s postpartum recovery is different. Whether one has had a vaginal or C-section birth, postnatal yoga can be customized accordingly. “An experienced yoga trainer will offer modifications to ensure safety and effectiveness,” Ms Sharma advises.

Best Yoga Poses for New Moms

Here are some beginner-friendly postnatal yoga poses:

Postnatal yoga is more than just an exercise; it’s a journey of self-reconnection. It allows new moms to heal at their own pace while embracing their new identity. “Yoga supports the overall well-being of a mother by integrating movement, breathwork, and mindfulness,” Ms. Sharma concludes.

So, if you’re a new mom looking for a way to regain strength, manage stress, and feel more connected to yourself and your baby, postnatal yoga might be just what you need!

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