A Gentle Yoga Guide for New Moms

Welcoming a new life into this world is a beautiful experience that also brings significant changes to a woman’s body and mind. While you are busy caring for your little bundle of joy, it’s easy to neglect your own needs. Taking care of yourself is crucial for a smooth recovery. Yoga is a gentle practice designed to support your body and mind and aid in postpartum recovery.

How can postpartum yoga benefit you? Here are some amazing reasons to roll out your mat:

1. Pelvic floor strengthening
Yoga includes exercises that specifically target the pelvic floor muscles. These muscles undergo stress during pregnancy and delivery. Strengthening these muscles can help prevent issues like loss of bladder control.

2. Back pain relief
The physical strain of carrying and delivering a baby often leads to back pain. Yoga posture helps you to stretch and strengthen your back, providing relief and preventing long-term discomfort.

3. Enhance posture
Pregnancy often alters a mother’s posture, leading to common issues such as slumped shoulders. Postpartum exercises strengthen the back and shoulder muscles, helping to correct posture and reduce discomfort.

4. Increase flexibility
The physical demands of pregnancy and childbirth can result in stiffness and limited movement. Postpartum exercises, particularly those involving stretching and gentle movements can help improve flexibility and ease stiffness, making daily activities easier and more comfortable.

5. Boost energy levels
Regular physical activity boosts overall energy levels by improving circulation and increasing stamina. Engaging in moderate exercise can help new mothers feel more energetic and less fatigued, which is especially beneficial when managing the demands of a newborn.

Here are some beginner friendly yoga poses for postpartum recovery:
1. Child’s Pose
This restorative pose opens your hips and stretches your back, helping to relieve tension and promote relaxation.
2. Bridge Pose
This pose strengthens your core and glutes, while also gently stretching the chest and shoulders. It’s great for easing back pain, a common postpartum complaint.
3. Cat-Cow Pose
This flowing movement gently massages your spine, improves circulation, and helps to find a calm and steady breath.
4. Mountain Pose
This standing pose promotes good posture and strengthens your core and legs. It’s a great way to find your center and feel grounded.

Tips for practising postpartum yoga
1. Consult with your doctor before starting any postpartum exercise especially if you had a C-section or difficulty delivery.
2. Start slowly with gentle yoga poses and listen to your body. Take breaks when necessary and don’t forget to hydrate.
3. Enjoy the journey and approach postpartum yoga with a sense of self-care. Celebrate each step of your recovery and acknowledge the incredible journey your body has undertaken.