Yoga Asanas Post Child-Birth

Motherhood is truly beautiful and a celebrated option. Motherhood is a unique time in every woman’s life. The woman not only gives birth to a child but it marks the rebirth of her identity as a woman. Being a mother makes you feel elated, empowered and invincible. Motherhood is undeniably the most rewarding feeling. It fills you with emotions of love, compassion, and empathy. A feeling so selfless in nature. The most exciting feeling and at the same time the most uncertain. Motherhood refines you, molds you into a new woman. A mother shares the purest, most beautiful and strongest relation with her child.

Being a mother is a divine emotion but not an easy one. The newest ‘feeling’ challenges you in many ways. Every day brings in a new set of adventures, feelings never experienced before and nervousness that sets in the heart. Every mother wants the best for his/her child. The child is the most precious gem for the mother. A mother protects a child from all the evil and problems in life. It shields them like the knight in the shining armor. But the mother needs care and support too. Equal care is required after postpartum as it was during the pregnancy.

A woman undergoes several body changes after childbirth that requires timely attention. She experiences hair loss, weight gain, skin discolor, back pain, swollen legs, and many other health issues. It is important for the mother to take ample rest, consume a healthy diet and  not rush to getting in shape on an urgent basis. Give time to the body to slowly come back to its form.

A reformatory system of theory and practical yoga helps the new mothers to naturally get rid of health issues like  backache and swollen legs. It helps in reduction of weight that allows you to get back into shape as before along with enhanced  flexibility. Deal the emotional and physical changes more patiently with the practice of daily yoga.  Feel free to take out some time for yourself while the baby takes a nap to restore your fitness and beauty and, feel like  super mom.

Here is a list of four yoga poses post childbirth for the new mommies:

Camel Pose (Ustrasana)

Camel Pose

Kneel on the yoga mat with knees-hip distance apart. While you rotate the thighs inwards, press your shins and top of your feet into the floor. Do not squeeze your posterior. Place your hands on the back of the pelvis with fingers pointed towards the floor. Lean back with chin towards the chest. If you feel comfortable, try to hold each heel. If you have trouble holding the heels, place the hands on your hips. Ensure your thighs are perpendicular to the floor,  with hips directly over the knees. Lift up with the help of the pelvis and keep your lower spine straight and arms outwards. Hold the pose for 30-60 seconds.  The pose opens up the chest, reduces anxiety and fatigue which is common after childbirth.

Bridge Pose (Setu Bandhasana)

Bridge Pose

Lie flat on your back with knees bent and, feet flat on the floor. Make sure your feet are hip-width apart. Rest the arms along the body with palms facing downwards. The fingertips should touch the heels.  Press the feet into the floor. Breathe in and lift the hips off the floor. Bring the knees together to maintain knees hip-width apart. Press the palms and shoulder down to lift the chest up. Engage the legs to raise the hips higher. Breathe and hold for 4-7 breaths. It helps mothers to physically recover, relieves stress so that they can enjoy the feeling of motherhood.

Cobra Pose (Bhujangasana)

Cobra Pose

Lie on your stomach and relax your body. Place your hands in front of you under the shoulders and try to lift your chest while you keep inhaling. Fix your feet on the floor throughout the yoga pose. Stretch your back as much as possible and form an arch with it. Hold the pose for 10 seconds and keep breathing. Release the pose by lowering the body on the mat. It provides relief from lower back pain, improves blood circulation in the pelvic region.

Pigeon Pose (Kapotasana)

Pigeon Pose

Sit on the yoga mat in  kneeling position. Now stretch the left leg backward and bend the right knee so that the right foot touches the pelvic bone. Lean slightly forward and place your hands in front for balance. Press your fingertips to lift the torso away from the thighs. Straighten the front of your body. Balance weight evenly on both right and left hip. Hold the pose for 10 seconds.  It reduces lower body stiffness and enhances flexibility. It prevents urinary infections that several women suffer post childbirth.

Practice post-childbirth yoga asanas for replenishment of health that leads you to fully experience the pleasures of motherhood.

Shruti Singh

Shruti Singh is a creative writer, a blogger and a yoga enthusiast. She has been practicing yoga since a few years now. She has been a student of Rishikul Yogshala where she attended their yoga teaching training program. And she has not looked back ever since. She claims that yoga has spiritually inspired her. And, she wishes to inspire others by sharing her thoughts and insights on it.

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