Breastfeeding is an important part played by the mother after the birth of her child. However, postpartum comes with certain challenges related to body stress, posture, body aches, mental stress, and much more. But how can you combat these challenges?
Our expert, Rinki Arya, MA Yogacharya, founder of Vimal Yoga says, “Yoga is probably the best and most relaxing exercise any mother can perform post-delivery. It not only helps in ensuring proper lactation, but it also helps in correcting the posture and reduces the pain in shoulders and spine, caused during pregnancy”. Here are some of the poses as recommended by here.
(Consult your doctor once, before practicing these poses)
Cat-Cow Pose (Marjariasana)
- Place your hands and knees on the floor in table pose.
- As you inhale, raise your chin, tilt your head back, push your navel downwards, and your buttocks upwards.
- As you exhale, drop your chin down, move your back up to form an arch and relax your buttocks.
- Hold in both the poses for a few seconds. Don’t do it with a jerk.
- Repeat it 2-3 times.
Sphinx Pose (Salamba Bhujangasana)
- Lie down straight on your stomach, toes flat and chin touched to the ground
- Place your forearms parallel to the ground, next to your head
- Inhale and raise your upper body in a manner that your chest does not touch the ground. But, do not force yourself unnecessarily.
- Hold it for a few seconds, exhale and come back to the normal position.
Eagle pose (Garudasana)
- Stand on the floor with your knees bent slightly
- Lift your left leg up and wrap it around your right leg, so that your left thigh crosses your right thigh. Hook your left toe behind your right calf.
- Now bring your arms forward. Cross your right arm above your left one and bend your elbows. Cross it in a manner that both your palms are now facing each other and try to join them.
- Now lift your elbows up to your shoulder level and back straight.
- Hold for 5-10 breaths and come back to normal position.
- Now repeat it on the other side.
Bridge Pose (Setu Bandh Asana)
- Lie down on the floor and bend your knees to place your feet on the floor, heels as close as possible to your buttocks.
- Keeps your arms beside your body, palms facing down.
- Inhale and lift your back and buttocks hold it for 1-2 minutes and gently come back as you exhale.
- Repeat it 5-10 times.
Extended Triangle Pose (Utthita Trikonasana)
- Stand with your legs at least 3-4 feet apart on the floor
- Inhale and raise your arms on the sides, palms facing down.
- Turn your right foot out at 90 degrees and left foot slightly in.
- Exhale and bend from your hip joint to the right side, without bending your knee. Rest your right hand on your ankle or floor outside your foot.
- Stretch your left arm towards the ceiling and turn your head gently to look at it.
- Stay in the pose for at least 30 seconds and come back to normal. Repeat it with the other side.
All these poses will help open and relax your chest, shoulder, and spinal muscles. Hence, not only relaxing you physically but mentally as well. These asanas can be practiced at home, but it is strongly recommended to consult a doctor first and perform it under professional supervision.
You can reach to Rinky Arya with your queries at Rinkyarya0524@gmail.com
