Getting back to shape and bringing in the balance is of utmost importance to post-natal moms. Yoga is the best solution. With emphasis on strengthening the spine, abdominal muscles and increasing stamina; the warrior 2 pose, the plank vinyasa, legs against wall, the rabbit pose, locust pose, Gomukhasana and pelvic tilts, poses greatly enhance the overall health.
Motherhood is undoubtedly an overwhelming experience, it can take a lot out of you especially when you need to care for the newborn baby fulltime. This is why moms need to find balance especially when it comes to their own body.
Postnatal moms have to make sure that their bodies recover properly. They need to be strong enough to withstand the daily grind, now that the baby is around, and they should also make sure that they know exactly how to get rid of the stress that they have accumulated on a daily basis.
Yoga is one of the most ideal exercises that postnatal moms can do to help strengthen their core. It can be used to help moms restore the strength in the deep muscles of their back and pelvis, and it can also help them stay fit, or recover their natural body shape.
7 Yoga Poses That Are Ideal For Postnatal Moms
1) The Warrior 2 Pose
This asana is meant to imitate the pose that a warrior made when he spotted his powerful adversary.
- This pose is done by standing up with legs four feet apart.
- The feet should be turned 90 degrees outward, and the arms should also be stretched parallel to the floor.
- The knees will then be bent towards the ankle, the arms reached and this position should be held for five breaths.
- Repeat with the opposite side.
The Warrior 2 pose is ideal for the recovery of postnatal moms. It can help mothers who have just given birth, to build up their endurance especially, now that they have to get used to moving around the house all over again.
2) The Plank Vinyasa
This pose is intended to help moms strengthen their core, as well as stimulate their deep back and abdominal muscles. It can also help increase the mother’s stamina.
- The Plank Vinyasa is done by going on all fours, with your arms straight and wrists placed firmly on the mat.
- Straighten one leg behind and balance on the balls of the feet while the abs are pulled up and the spine, as well as the head positioned in a straight line.
- After inhaling, the right knee must be drawn towards the chest as you exhale.
- Return to the plank position and repeat with the opposite leg.
- Do this position for 10-20 repetitions.
3) Legs Against The Wall
This position can help postnatal moms breathe better and get quality sleep.
- This is done by sitting a couple of inches away from the wall and by lifting your legs up.
- The arms must be placed on the side and the spine must be straight.
- Stay in this position and allow your muscles to relax.
4) The Rabbit Pose
The rabbit pose is intended to help moms position their spines properly and it can also help stimulate the internal organs, making it ideal for postnatal moms.
- This pose is done by kneeling on the floor and bringing the top of your head towards the knees.
- The chin must be tucked in tightly and the hands must have a firm grasp on the ball of the feet to help remove some weight on the head.
5) The Locust Pose
This yoga position can help moms improve posture, remove upper-body strain and relieve lower back pain.
- This is done by lying flat on the mat with legs slightly apart, and the head resting on the arms.
- You will then have to clench your hands together at the back, press your hips towards the floor, and lift your head, shoulder, and legs up.
6) The Gomukhasana Or The Cow Face Pose
Ideal for moms who have shoulder and back pains as a result of breastfeeding or of constantly carrying the baby, this pose is also meant to help remove nagging headaches.
- This position is done by bringing the right arm overhead with the palm inward, while the left arm is brought out to the side, meeting the other hand by having the palm facing outward.
- Hold this position for five breaths and repeat with the other side.
7) Pelvic Tilts
This pose is ideal for moms who want to strengthen their legs, as well as their lower and upper back.
- This is done by lying with your back flat on the mat.
- Separate your feet hip-width apart and plant your feet firmly on the mat.
- Put your arms on your sides with the palms facing down.
- Lift your hips up off the floor with your pelvis tilted.