Postnatal Yoga Poses

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The days and months following childbearing can be tiring both mentally and physically. A new mother can discover that her abdominal muscles have stretched, her hips and back are stringent and tight, and that the pressure of raising a newborn is exhausting and stressful. Yoga can help improve posture, enhance the pelvic and abdominal muscles, minimize tension, deal with back hurts, help you to regain your strength and dropped pregnancy pounds.

Child’s Pose

Kneel down on the floor or on a yoga mat. Sit back on your heels, separating your knees about hip-width. Gradually lean forward and rest your chest on or between your thighs. Reach your arms out in front of you or tuck them to your sides, feeling your back and shoulder blades extend. If desired, squeeze the pelvic floor muscles as if you’re stopping the flow of urine. Hold the contraction for 5 seconds and afterwards release. Repeat approximately 10 times then slowly bring yourself back into a seated position.

Downward Dog

Get on your hands and knees with your hands shoulder-width apart. Splay your fingers, dispersing your body weight equally on both of your hands. Relocate your feet till they’re hip-width apart and afterwards raise your waist upward, pointing your buttocks toward the ceiling. Make sure that your head, shoulders and back are straight and lined up as you arch your hips. Hold the exercise for about one to three minutes.

Cow Face Pose

Sit down in a comfy area and lift the right arm up over your head. Turn your palm inward. Lift your left arm out to your side so that it’s parallel to the ground. Turn your left palm till it’s dealing with outward. Bring both of your hands together against your upper back and try to touch fingertips. Hold the present for about 5 seconds and then launch. Switch arms and repeat.

Triangle Pose

Stand up directly with your feet around five feet part. Turn your right foot until it’s perpendicular with your left foot. Your front heel needs to be lined up with your back foot. Lift both of your arms out to your sides till they’re at shoulder height. Bend to the side and grasp your left ankle with your left hand. Point your right hand toward the ceiling. Hold for about a minute and then repeat on the right side.