25 Dec

postnatal yoga

The nine months of pregnancy and childbirth causes great changes in a woman’s body. This is a period of physical and spiritual transformation. Gentle yoga can assist us to manage these changes and restore our body to its prenatal condition. Common post-pregnancy complaints are backaches, loose abdominal muscles and loose pelvic floor. Some women also carry extra weight, which usually disappears during breastfeeding.

To tone the loose muscles and tighten the body internally, the woman can do the following yoga sanas.

 • Adho Mukha Svanasana (downward dog) is fantastic for full body stretching. The stretching releases tension and alleviates depression.

Gomukhasana (cow face posture) relieves pain and tension in the neck and shoulder.

Virabhadrasana I.III is a woman’s friend all through the pregnancy and beyond. It helps tightening the muscles.

Marjari. bidil asana((catGcow pose)and Bhujangasana (cobra)flex the spine and relieve backache.

Viparita karani pose(will relieve varicose vein swelling, opening up the chest and inducing good night sleep.

• To strengthen the thigh muscles, moving Ardha titali asana and Poorna titali (half and full butterfly poses) are really good.

Halasana (ploughposture) is excellent for tightening the abdomen

Sethu bandha sarvangasana (bridge pose) stimulates the thyroid gland.

Marichyasana I has the dual function of flexing the spine and strengthening and massaging the abdominal muscles.

Shalabhasana (the locust) might be difficult for beginners, however practicing it will benefit the shoulders, belly and stimulate internal organs.


A typical sequence of poses could be starting with the regular sun salutation, followed by warm up poses to promote spinal flexion, stretching poses, shoulder rotation yoga poses and neck rotation poses. This can be followed by more intense and focused asanas requiring multiple rounds of performing the pose. The instructor must personalize the sequencing based on the needs of the postnatal woman.

For mental rejuvenation, breathing exercises or pranayama can be followed. These exercises will bring mental peace and may relieve post partum depression.

No matter how much one does yoga, nothing can beat a good night’s sleep. Thus, it is important that a new mother listens to her body and takes adequate rest. Meditation and relaxing yoga poses before bed are a great way to feel rejuvenated the following day.


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