New mom yoga. Postnatal yoga is great for anyone who just had a baby and wants to practice yoga, get their health back, obtain physical and mental health. Baby yoga, yoga with the baby, postnatal yoga.

The Best Postnatal Yoga Routine

Try postnatal yoga. It's a fun way to get your body into great shape, and it can soothe the physical stresses of being a new mom and help recuperate from delivery challenges.

What Is Postnatal Yoga?

Postnatal yoga is a yoga style that is designed specifically for new moms. It embraces calming and restorative poses, and the postures help enhance vitality and increase energy while gently focusing on flexibility and strength.

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Many of the poses focus on the pelvic floor and your core muscles, which can become weakened during pregnancy and delivery. It's a transitional yoga practice only during the first few weeks and months after delivery. Once your body is back to normal, you may want to transition to other yoga styles designed to meet your new and changing goals.

Who Can Practice Postnatal Yoga?

Because postnatal yoga is a gentle yoga style aimed at restoring form and function and increasing vitality, it can be practised by anyone. You can practice postnatal yoga whether you had an easy or difficult vaginal delivery or underwent a C-section. Generally, it's recommended to wait to begin postnatal yoga until after you've stopped bleeding. You can also try wearing postpartum band to relieve back, pelvic and hip pain. You can also use birthing ball and pilates ring circle to help your postnatal yoga routine.

Postnatal Yoga Poses

Because it is gentle yoga, it's a practice that you can do at home. The poses are designed to open your hips, improve strength in your pelvic floor, lengthen your spine and make you feel good. You can squeeze a few poses in a while, your baby naps or first thing in the morning before the house wakes up. Here are a few poses to try:

Cobra pose

Lie on the floor. Raise your shoulders and abdominals off the floor, bracing your hands about shoulder-width apart. You'll feel a nice stretch in your low back. Hold the pose for about five breaths while looking straight ahead.

yoga asana cobra pose

Wide leg forward bend

This pose stretches your hamstrings, lower back, and shoulders. Place your feet wider than shoulder-width apart. Keep your knees soft and bend forward at the hips. Rest your hands on the floor; elbows bent.

wide leg foward bend yoga asana
Modified downward dog

A downward dog is a pose that places your hands and feet on the floor. Your hands are usually several feet in front of your feet. With the modified downward dog, the angle of your body may be reduced. Instead of placing your hands on the floor, you'll rest your weight on your forearms. Keep them parallel. Breathe. Hold your eyes on your ankles or feet and enjoy the stretch of your hamstrings and low back.

modified downward dog yoga asana

Other poses to consider include:

* Lizard pose, which opens your hips

* Pigeon pose, another hip opener

* Camel pose, which stretches your spine and opens your hips

* Plow pose, a restorative pose that opens your spine and increases vitality

* Child's pose, another restorative and calming pose

New moms deserve special attention and can benefit from a simple postnatal yoga practice. If you've just had a baby, take a few minutes every day to restore your mind and body. Being a mom is challenging; make it easier by treating yourself well.

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Health Benefits of Yoga

Tips for Avoiding Yoga Injuries

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Which Yoga Style Is Right for You?

Frequently asked questions 

How soon after giving birth can you do yoga?

In most cases, you can resume yoga six weeks after a vaginal delivery. But it varies from woman to woman, so it's always best to be cautious and consult a doctor or give yourself more time for recovery before getting back into yoga.

How soon can I do yoga after the C section?

It's not a surprise that surgical wounds need time to heal, so you have to be a little patient with how long you should wait until you get back into yoga. Always check with your doctor and get clearance (usually 6-8 weeks after a c-section) before starting any exercise routine. 

Can I do Surya namaskar after delivery?

If your vaginal stitches are healed and the bleeding has stopped, you can start simple yoga asanas, including Surya Namaskar.

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