Postpartum Yoga Exercises with Pictures: Tips and What to Avoid

Postpartum Period

The postpartum period refers to the time after the birth of a child, which typically lasts about six to eight weeks. During this phase, a mother experiences many physical and emotional changes. After giving birth, both the mother and child enter a new chapter of life, where they require significant physical and emotional support from family and loved ones.

After experiencing the beautiful moment of childbirth, as a new mother, you will face a whirlwind of emotions. Your responsibilities will include various tasks such as keeping the baby clean, breastfeeding, massaging, and changing diapers. Amidst all these duties, it is important to remember that your health should remain a top priority. Generally, it is recommended to gradually resume normal activities after childbirth. However, this period is primarily focused on recovery and adjustment.

Importance of Postpartum Recovery

It is important to recognize that your body needs time to heal after childbirth. Whether the delivery is natural or via cesarean section, an adequate recovery period is essential. Although self-care may not seem particularly important during the first month of caring for a newborn, it is crucial. If a woman neglects her health after childbirth, she may face several physical and mental health issues in the future.

Women who prioritize their health during the recovery phase often avoid complaints such as back pain, headaches, blurred vision, weakness, and limb pain later in life. During the first two to three months after childbirth, women are advised to avoid going out, consuming cold foods, staying in a cold environment, or engaging in strenuous activities, which is quite reasonable. In such cases, yoga and exercise can be practiced indoors to stay fit and healthy.

Women who prioritize their health during the recovery phase often avoid complaints such as back pain, headaches, blurred vision, weakness, and limb pain later in life. During the first two to three months after childbirth, women are advised to avoid going out, consuming cold foods, staying in a cold environment, or engaging in strenuous activities, which is quite reasonable. In such cases, yoga and exercise can be practiced indoors to stay fit and healthy.

"Yoga is a timeless cure so divine, Each pose has its own rhythm and chime."

Yoga as a Natural Remedy

Yoga is a natural healing practice that promotes positive and uplifting emotions. Its practice significantly accelerates the recovery period after childbirth. Additionally, yoga helps in reducing mental stress, boosting energy levels, improving sleep quality by reducing insomnia, strengthening bones, and maintaining balanced blood pressure.

We will focus on selecting specific asanas from the countless available, ensuring they can be practiced effortlessly without intense effort while maintaining overall health.

Anulom Vilom

Anulom Vilom is a type of yogic pranayama in which breathing is done through the nostrils. The breath is inhaled through one nostril and exhaled through the other.

Benefits of Anulom Vilom

• - Improves cognitive abilities and concentration, purifies the blood.
• - Enhances lung capacity.
• - Improves the digestive system.
• - Helps in combating mental disorders.

Bhujangasana

Bhujangasana is the seventh posture of the twelve asanas in Surya Namaskar. When you practice this asana, your body resembles a snake, which is why it is also called the Cobra Pose.

Benefits of Bhujangasana

• - Strengthens the spine, hips, abdominal muscles, chest, stomach, shoulders, and lungs while improving blood circulation.
• - Strengthens the shoulders, abdomen, and chest muscles, relieves lower back stress, and enhances arm and shoulder strength.

Naukasana

Commonly known as the Boat Pose, Naukasana is a significant yoga asana that falls under Hatha Yoga. This pose provides both physical and mental benefits.

Benefits of Naukasana

• - Strengthens the digestive system, reducing issues like constipation, acidity, and indigestion.
• - Enhances spinal strength and flexibility.
• - Promotes blood circulation throughout the body and helps reduce excess body fat.
• - Helps relieve lower back and neck pain.

Tadasana

The name of this remarkable yoga practice is derived from the combination of two words: "Tada," meaning palm tree, and "Asana," meaning yoga pose. Often referred to as the Mountain Pose or Palm Tree Pose, Tadasana helps increase body height and enhances muscle flexibility.

Benefits of Tadasana

• - Reduces tension within the body and improves concentration.
• - Relieves back pain and reduces spinal problems.
• - Improves posture.
• - Enhances mental awareness.
• - Provides relief from knee pain.
• - Assists in maintaining physical balance.

Ustrasana

Also known as the Camel Pose, Ustrasana is a powerful yoga posture that offers multiple benefits for the body.

Benefits of Ustrasana

• - Strengthens various systems within the body.
• - Increases the strength of chest and back muscles.
• - Helps maintain proper spinal alignment and reduces lower back pain.
• - Provides firmness to the body.
• - Enhances endurance and resistance levels.

Gomukhasana

Gomukhasana, known as the "Cow Face Pose," derives its name from Sanskrit, where "Go" means "Cow" and "Mukha" means "Face." It is considered one of the most distinctive asanas in Hatha Yoga. When performed, the sitting posture resembles the elegant form of a cow.

Benefits of Gomukhasana

• - Especially transformative for women, aiding in weight loss and enhancing postnatal physical beauty.
• - Strengthens the shoulders and joints while promoting toning in the pelvic muscles.
• - Effectively reduces issues like high blood pressure and is highly beneficial for breastfeeding mothers.

Postnatal Yoga and Care

The above-mentioned yoga poses can be easily practiced while sitting or lying down. These poses do not involve any bending or stretching. Before practicing any yoga asana, take a short walk, and after completing all exercises, practice meditation or Shavasana for a while. Start any form of exercise or yoga only after 40 days of childbirth.

Postnatal Care Tips

• - Allow your body complete rest for two months after childbirth. Get adequate sleep. Try to use smartphones only when necessary, as screen exposure from electronic devices can negatively affect your eyes and skin.
• - Whether you have had a normal delivery or a cesarean section, always consult a doctor before starting any light exercise or yoga. The doctor will provide appropriate guidance based on your physical condition.
• - Keep your body hydrated. For the first one or two months after delivery, prefer drinking lukewarm water. Drinking cold water may cause stiffness in your internal muscles. Even for bathing and body cleansing, use warm water only.
• - Avoid heavy work or lifting heavy objects.
• - Get regular body massages.
• - Take the prescribed vitamins, iron, and folic acid supplements on time as advised by the doctor.
• - To keep your body comfortable externally, choose loose and light clothing. Avoid wearing tight-fitted clothes. Keep your head covered for a month after delivery and always wear socks on your feet.
• - Avoid foods that cause gas and constipation. Do not consume excessive tea or coffee, as the caffeine content can have adverse effects on your health.
• - Women who consume alcohol or smoke should quit these habits, as you have the responsibility to breastfeed your newborn. Consuming harmful substances not only affects your health but also puts your baby’s well-being at risk.
• - Avoid cold foods, ice-based products, cold drinks, or any foods that have a cooling effect, as they may impact blood circulation in the body.
• - Avoid consuming non-vegetarian and fast food. Instead, increase your intake of fiber-rich and liquid foods.
• - Use sanitary pads for hygiene. Avoid using newly developed internal hygiene products like tampons.
• - Avoid rigorous physical activities like climbing stairs for six weeks after childbirth.
• - Maintain positive thoughts and stay away from negative discussions or thoughts.
• - If you have had a cesarean delivery, take special care of the stitches. Regularly clean around the stitches with a wet cloth.
• - Share the responsibility of childcare with other family members.
• - Keep yourself healthy and maintain proper hygiene.