Several people are lovers of Yoga because of the health and mental benefits attached to it, specifically for mums.
As a physical exercise, yoga has several yoga poses, which you will know if you are not new to Yoga.
The Gentle postpartum yoga pose is quite interesting for warm-up. Here, I will be examining the gentle postpartum yoga pose for your usage and recommendation.
What is Postpartum Yoga?
Both your body and mind will require some time to recuperate and rest after the birth of a child.
Postpartum yoga, which is also known as postnatal yoga, is something that can assist with both of these issues.
This style of yoga emphasizes recovery and restoration, and it's been shown to be effective in reducing postpartum anxiety and sadness.
Depending on your childbirth circumstances, you may return to your yoga practice for a few days to a few weeks after giving birth.
After the birth of a child, your body undergoes many changes. After giving birth, you may want to practice yoga in a reduced, low-intensity form.
This style of yoga is meant to aid in the healing process of the body. During the first three months following delivery, postpartum yoga is most beneficial.
It's been shown that postpartum yoga reduces the risk of postpartum depression. Balanced energy, lower blood pressure, and reduced stress and anxiety can be achieved through yoga.
A Few Tips Before You Roll Out Your Mat
Mothers should take special care of themselves during the postpartum period, which is the time following the delivery of a child. If you're less than six weeks out from giving birth, it's best not to strain your abdominal muscles.
After childbirth and for a more extended period of breastfeeding, the levels of the hormone relaxin—which loosens joints—remain elevated in your body for 3 to 6 months.
Postpartum yoga positions should be performed slowly and gently, not with acrobatic precision or pushing oneself past your limits.
Remember that every pregnant woman's body is unique, so if you have any doubts about how or when to begin exercising, you should consult a medical practitioner.
The following yoga positions should be performed in the sequence they appear in the list.
Important Breathing Tips
After childbirth, we all know how fragile our core and pelvic floor muscles (PF) are. You can use the breathing technique outlined below to:
- Avoid further getting your core and pelvic floor injured.
- Enhance your ability to pay attention to your body's motions.
- Strengthen the link between your mind and body.
- Regaining your core strength after childbirth
1. Constructive rest position
Keep your spine in a neutral plank position and your breathing steady while laying on your back. You can put one hand on your chest and the other on your stomach to help you relax.
Also, maintain a relaxed breathing pattern while paying close attention to your body's signals.
Breathe in and out via your nose, lungs, abdomen, and pelvis. Take a few breathes and allow yourself to be aware of the sensations in your body.
2. Imagine that you have an elevator inside you
To begin with, simply visualize it. Imagine an elevator starting at the base of your pelvis and traveling up through your vagina to your heart. It's hard to imagine what feelings this elevator is evoking.
Visualize an elevator inside of you when you exhale. As you breathe, the elevator rises from the bottom to the top.
You can feel it up to your ribcage. Relax and let go of the elevator on your inhale. Inhaling, you should feel your lower belly button and PF muscles softening.
The last thing I want you to do while exhaling is "engage" or "tighten" your PF/core muscles. Instead, put forth some effort to get it going by activating it rather than putting pressure on it.
You exhale, and you let go of everything. You should be able to feel resistance throughout your body, but it should not be as strong as it may be.
Also, don't forget to relax your jaw and maintain a neutral spine.
These are not Kegel exercises, as the name implies. It's a lot like Kegel exercises, pelvic muscles safely while moving.
3. Practice, practice, practice!
You can do it when standing or lifting those hefty strollers when you've mastered this breathing technique.
Tune in before you lift; then exhale while kneeling to activate the pelvic floor and core muscles. Then lift the infant car seat as you exhale.
Gentle Postpartum Yoga Poses
A big congrats on getting through labor, mama! Your body may require some transitional exercise before it's ready to go full-fledged again.
The most priceless gift you can offer your child is your undivided attention. Taking care of your physical and mental well-being is the first step in fully knowing your desires and requirements.
The following yoga postures are light enough to incorporate into your postpartum yoga routine if you'd like.
1. Viparita Karani: Legs up the wall
Legs up the wall are among the best yoga poses for postpartum recovery. Make sure to lay your mat out parallel to a wall. Detailed instructions and a few helpful hints are provided below.
During the yoga routine, you can add more padding to your mat by placing a folded blanket on top of it. Another option is to position a pillow beneath your chin.
Then, wriggle your legs up the wall while lying on your back with your bum as close to the wall as possible.
Your buttocks will feel more intensely sensational as you get closer and closer to the wall. Move away from the wall slightly if you require less space.
Releasing stagnation and allowing new blood to flow through our bodies is essential after a long day on our feet. Enjoy yourself by lighting some candles and listening to nature sounds!
This position encourages blood to flow from the feet up to the crown of the head.
In addition, you can rest your legs up the wall for 10 to 20 minutes if the baby wishes to sleep on your tummy while you're in this profound state of relaxation.
2. Supta Baddha Konasana: Reclined Soles Bound Pose
Another ultimate but gentle yoga pose for postpartum is the reclined soles bound pose. Here's the scoop.
Bring the soles of your feet together and bring the feet in towards your pelvis, opening up your hips, then slowly lay down onto your back.
You can place a blanket under your knees for a gentler experience in opening your hips and more support.
This better posture helps the pelvis floor relax, releasing any toxic or stagnate energy we may be holding from the intense labor in giving birth.
It's essential to stay connected to your breath and allow gravity to open your body while feeling the support beneath you.
3. Balasana: Child's Pose
When it's time to go down on your hands and knees, a blanket may come in handy. Alternatively, you can choose to separate your knees. The more broad the knees, the greater the hip stretch will be.
However, don't put too much pressure on yourself at the initial child's pose. Give yourself a break if you start to feel uncomfortable.
Keep your big toes together, your sitting bones connected to your heels, then slowly bring your forehead to the ground by walking your hands to the top of your mat and lowering your shoulders.
Pillows under your torso can also help you relax further. The upper torso and shoulders might be relieved by keeping your hands outstretched or bringing them in close to your upper body.
In addition to calming the nervous system, this position stretches and lengthens the spine, assisting in the re-alignment of the upper body. Engage your back muscles for this pose's more dynamic, strength-building form.
Squeeze and hold for 5 seconds those muscles that prevent you from peeing yourself! Starting with 10 repetitions, gradually increase the repetitions until your vaginal muscles return to their original shape.
You'll want to wear postpartum yoga capri pants if you ever do a child's pose.
4. Savasana: Corpse Pose
This is the most meditative and the most difficult pose to master simultaneously. This is an excellent postpartum pose that is also intellectually taxing.
Make yourself comfortable on your mat and your back by laying down on your back. Let your arms and legs dangle freely, occupying the space around you. You can use a blanket as a pillow or a cover.
Allow yourself to become deeply relaxed by letting go of your plans for the future and the things you've already accomplished.
Having the ability to be in a state of heightened awareness is very remarkable. For the time being, your attention is on the now rather than the future.
It may take some time, and it may be more exhausting than fun. Let your mind and body relax and revitalize here, allowing your upper back to collapse to the earth.
5. Setu Bandha Sarvangasana: Bridge Pose
The bridge pose is an excellent easy yoga pose for postpartum recovery. Place your feet about hip-width apart on the mat while laying on your back with the soles of your feet pointing toward your glutes.
During an inhalation, raise your hips toward the sky, and during exhalation, lower them back down. Breathe into the movement, and don't rush through it.
Yoga Poses help lengthen and strengthen gluteal and pelvic floor muscles, hips, and hamstrings.
At the bridge pose, you can also hold your hips in the air for a few breaths to ratchet up the intensity of this exercise.
Make careful to pay attention to your body's cues. The point at which you begin to gasp for air is a sign that it's time to take a breather.
The Benefits of Postpartum Yoga
The following are the top four benefits of postpartum yoga;
Helps Relax Your Muscles
Even after giving birth, your muscles will most likely be sore, as I'm sure you know from personal experience.
Pregnancy-related discomforts like a sore neck, stiff shoulders, or a low backache are common.
All yoga practitioners know that it is an excellent technique to stretch and relax the muscles, especially with the deep breathing that it demands.
Improve blood flow, aid in postpartum healing, and strengthen the muscles in your legs, core, and shoulders by practicing yoga movements.
Postpartum Yoga poses can have a positive effect on your mental health. Preventing postpartum depression is very crucial in the postpartum period.
Yoga and meditation are pretty similar. It makes you pay attention to the here and now and your breathing.
It's also an excellent time to examine your thoughts and feelings. It's worth noting that postpartum depression is a severe illness.
Consult your healthcare practitioner if you suspect you're showing signs of unhappiness, lack of interest, or apathy about your child.
Improved posture is another significant advantage of yoga. Low back discomfort is a typical complaint among new moms.
There are numerous ways in which pregnancy might lead to a worsening of one's posture.
Pregnancy causes your weight to be shifted forward, altering your pelvis' natural posture. As a result, your hip, low back, and neck muscles may become tense and relieve tension.
Yoga will help you loosen up and get back to your usual posture with this tightness released.
If you're interested in learning more, I wrote an in-depth post about how to improve your posture after giving birth.
Regular yoga practice can help you build physical endurance as a final benefit. Holding yoga positions requires a lot of effort.
Those muscles are going to get a workout routine! The good news is that anything you put your mind to will improve.
After a few weeks, your muscles will become less tired to keep up with the standing position.
Postpartum Yoga Essentials
A yoga mat is an absolute must. There is a lot of friction in the material used to make these mats. Thus, specific yoga postures will not cause you to fall over. They're also a breeze to carry about.
A yoga block is an additional helpful piece of equipment. These foam rectangles, which can be used as a help, are small and rectangular.
If you're having trouble reaching the floor in some of these yoga poses, use the blocks to help you out. They can also help you if you're lacking in the balance department.
You might also be interested in our review of Best Yoga Blocks for beginners. Find it here!
Straps are the absolute last thing I recommend. Hamstring stretches benefit considerably from the use of these.
Try bending down and touching your toes if you want to stretch your hamstrings. Some people sit on the floor and use their toes as a lever.
Indeed there's a better solution? It's as simple as lying on your back and putting the strap around your foot. Once you've pulled on the strap, you can move your leg in whatever direction.
1. Can I Do Yoga After Having A Baby? Is It Safe?
Yes, it is safe to do yoga after having a baby. Yoga is a great way to help you stay active and start exercising in the postpartum period.
It can even help improve your mood (essential in the postpartum period.)
2. How soon after giving birth can I do yoga?
After a vaginal delivery, most women are advised to begin yoga six weeks later. Even if you practiced a lot of yoga before giving birth, this might seem severe to you. However, caution is always advised.
Nonetheless, each woman is unique. You may be able to begin sooner than six weeks if you feel ready. Before making any decisions, be sure to consult with your physician.
3. What are the best yoga classes post-pregnancy?
Below are the suggested best yoga classes you can engage in post-pregnancy;
- Best Overall: Postnatal Yoga
- Pilates: Online Pilates Classes
- Weight Loss Program: Yoga for Weight Loss Program
- Yoga at Home in Isolation: Yoga in the Comfort of Your Own (Socially Isolated) Home
- Newbies' best option: Basic Beginner Yoga Program
- Heal Your Back Pain Class Series: Back Pain yoga class series
Time Out for New Moms
It's time to let yoga go and see how much better it makes you feel! Take some time out for yourself!
Awaken your body after childbirth and reclaim your physical and spiritual vitality with these postpartum exercises.
Resuming your yoga practice will help you regain the body you had before you became pregnant.
It is the ideal lesson to take while the baby or infant is napping or simply playing nearby in a swing or on a blanket.
Pay attention to your midsection, back, and shoulders as you're doing this exercise. Make the most of your workout by burning fat and calories!
As a result of a lack of sleep, this class will get your heart rate up, and your muscles flexed without exhausting you. Taking this session will help you "move into stillness" once more.
Liza is highly dedicated to the practice of yoga, particularly Prenatal Yoga. In addition to the educational programs, she offers support, information, and fellowship for mothers who expect a child or have already given birth.
Her commitment to assisting pregnant women through labor, delivery, and the postpartum period is one of her highest priorities.