‘Postpartum’ is a term familiar to new mothers. The period after conceiving an offspring is called post-pregnancy. During this time, a lady goes through numerous physical and mental changes. He has to go through many struggles. Feeling weak, sore muscles, lethargic, and a little irritable are some of the daily companions of a new mother. In the meantime, he may be drowning in despair when he sees himself in the mirror! So, to new moms, give yourself an hour a day. Do yoga regularly; you will find yourself back in a few days. Yoga will control your postpartum weight gain, increase energy, reduce muscle pain, and even reduce depression. Seven Postpartum Yoga Tips to Help New Moms Stay Stress-Free is today’s feature. These yogas can be done very quickly by new mothers. Let us then know about the yogas.
Postpartum Yoga:
For new mothers, heavy exercise is challenging. So, during this time, yoga can be done to keep the body and mind well. Seven Post-pregnancy Yoga Stances New Mothers Can Do-
1) Child Pose:
This yoga pose involves sitting like a child. Sit with your legs folded back and your arms straight like in Sijdah. Make sure the stomach and knees are pressed together (as shown in the picture).
This yoga will reduce your back, chest, neck, and headache. It will strengthen the pelvic muscles. You can do yoga sitting on a yoga mat or bed. Be careful not to put too much pressure on the stomach while doing this yoga.
2) Bridge Pose:
This pose is challenging. So don’t try to do it on the first day. After doing little by little at first, you can do this pose entirely within a week.
To do this, lie down first. Then, fold both legs and keep both arms straight. Then, slowly try to raise the waist as high as possible. In this way, keep the waist floating upwards. Stay like this for 10-15 seconds and repeat a few times. It will help reduce your anxiety, along with relieving back pain. It also strengthens the muscles from hip to leg.
3) Modified Navasana or Boat Pose:
This yoga will be more accessible among the new mothers who have done Kegel exercises. This yoga assists with reinforcing the lower stomach muscles and lessening tummy fat. Sit straight with your knees bent to do the yoga pose. Now, turn your back slightly and keep both hands straight in front. Similarly, keep the knees directly and forward. That is to say, your entire body will be bent at 90 degrees. Remain here for 5-10 seconds. Gradually increase the time to 20/30 seconds.
Consult a doctor before doing this. Do not try this pose on the first day of yoga. Gradually, you can sit at a 90-degree angle every day.
4) Mountain Pose:
Stand up on the yoga mat and keep your hands straight towards the floor (as in the picture). Stay like this for 30 seconds. This yoga will also help in totontones of the lower abdomen, back, and pelvis is, and reduce back pain.
5) Camel Pose:
It would help if you were utterly healthy to do this yoga. You can do this yoga with the doctor’s advice when you fully recover. Doing this puts some pressure on the lower abdomen and spine. It will strengthen the muscles and increase body flexibility.
While doing yoga, sit straight on the mat with your feet back, stooping down. The body should now be bowed the other way, with the right hand contacting the impact point of the right foot and the left hand contacting the impact point of the left foot. Stay like this for a few seconds. Now, return to the previous position in the same way.
6) Forward Bend:
Stand straight on the yoga mat, slowly bending the hips forward. Try to touch the toes or ankles while bending over. You may not be able to handle it on the first day. Brushing will feel easy if you do it slowly every day. While in this position, keep your feet close together and keep exhaling. Do the exact 4/5 times. It will relax the body a lot.
7) Warrior Pose:
This yoga is very effective for those with neck and arm muscle pain. First, stand with the body bent to one side and the RMs extended to both sides (as in the picture). Breathe in and out like this. Stay like this for a while. You can do this yoga regularly to reduce body pain.
Advantages of Yoga:
Nearly everybody is familiar with the advantages of yoga. Yoga is excellent for the body as well as emotional wellness. Besides, there are some other benefits, let’s know.
1) Creates mind-body connection:
Yoga helps to build a beautiful mind-body relationship. Breathing exercise is also done while doing yoga so the mind calms down. This will help tune the body to the mind. Besides, doing yoga also increases self-confidence.
2) Helps reduce stress:
By exhaling and inhaling, internal stress is significantly reduced. Yoga also helps in controlling anger. Many doctors recommend yoga to mitigate postpartum depression.
3) Reduces muscle pain:
Several yoga poses help ease your muscle pain and stretch the muscles. Those with neck, knee, and back pain will benefit from yoga.
New mothers have different stamina. So there is no need to start all yogas at once. Take a little time initially, but gradually increase your yoga time. These yoga poses are beneficial in reducing stress for new mothers. But before starting yoga, you should consult your doctor.