Postpartum yoga is a wonderful way for new mothers to reconnect with their bodies, restore physical strength, and find emotional balance after childbirth. After going through the physical and emotional changes of pregnancy and delivery, yoga can help ease back into movement, reduce tension, and promote relaxation. It’s important to approach postpartum exercise gently and mindfully, especially after the body has experienced such significant changes.
In this article, we will explore the 10 best postpartum yoga poses that are safe, effective, and designed to nurture the body and mind after childbirth.
1. Child’s Pose (Balasana)
Child’s pose is a restorative posture that allows the body to relax while gently stretching the lower back, hips, and thighs. This pose is particularly soothing for new mothers, as it can help release tension in the back and shoulders that may result from holding and feeding a newborn.
How to Do It:
Begin on your hands and knees.
Sit back onto your heels and stretch your arms forward.
Allow your forehead to rest on the mat and take deep breaths.
Hold for 1-3 minutes, focusing on releasing tension in your back and hips.
Benefits:
Eases lower back pain.
Stretches the hips and thighs.
Promotes relaxation and deep breathing.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
The combination of Cat and Cow poses is an excellent way to gently move the spine, relieve stiffness, and improve circulation in the back and core muscles. This movement can help alleviate the discomfort that comes from the physical strain of carrying and breastfeeding a baby.
How to Do It:
Start on your hands and knees with your wrists aligned under your shoulders and your knees under your hips.
Inhale as you arch your back and lift your head and tailbone toward the ceiling (Cow Pose).
Exhale as you round your back and tuck your chin toward your chest (Cat Pose).
Repeat for 10-15 breaths, moving fluidly between the two poses.
Benefits:
Stretches and strengthens the spine.
Relieves tension in the lower back.
Gently engages the core muscles.
3. Bridge Pose (Setu Bandhasana)
Bridge pose helps strengthen the lower back, glutes, and pelvic floor muscles, all of which may have weakened during pregnancy and childbirth. This pose also encourages circulation in the pelvic area and helps relieve lower back discomfort.
How to Do It:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Place your arms alongside your body with your palms facing down.
Press through your feet and lift your hips off the mat, keeping your knees and thighs parallel.
Hold for 5-10 breaths, then slowly lower your hips back down to the mat.
Repeat 3-5 times.
Benefits:
Strengthens the pelvic floor and lower back.
Improves circulation to the pelvic region.
Helps alleviate back pain.
4. Legs Up the Wall Pose (Viparita Karani)
Legs Up the Wall is a calming and restorative pose that can help reduce swelling in the legs and feet, which is common postpartum. This pose promotes relaxation and improves blood circulation, making it an excellent choice for mothers seeking relief from fatigue and stress.
How to Do It:
Sit sideways next to a wall with your hips as close to the wall as possible.
Lie back and swing your legs up the wall, keeping them straight.
Relax your arms by your sides, close your eyes, and breathe deeply.
Hold the pose for 5-10 minutes.
Benefits:
Reduces swelling in the legs and feet.
Promotes relaxation and stress relief.
Improves circulation and relieves fatigue.
5. Happy Baby Pose (Ananda Balasana)
Happy Baby Pose is a playful and gentle stretch that helps open the hips and release tension in the lower back. It mimics the position of a baby lying on their back and is particularly beneficial for relieving post-pregnancy hip tightness.
How to Do It:
Lie on your back and bring your knees toward your chest.
Grab the outer edges of your feet with your hands.
Gently pull your knees toward your armpits while keeping your feet flexed.
Rock side to side if it feels good and hold for 5-10 breaths.
Benefits:
Stretches the hips and lower back.
Relieves tension and promotes flexibility in the pelvis.
Eases post-pregnancy hip discomfort.
6. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is a classic yoga pose that strengthens the arms, shoulders, and core while stretching the hamstrings and calves. This pose can help release tension in the upper body, which is especially beneficial for new mothers who may experience tightness from holding their baby for extended periods.
How to Do It:
Start on your hands and knees.
Lift your hips toward the ceiling, straightening your legs and forming an inverted V-shape.
Spread your fingers wide and press through your hands, keeping your spine long.
Hold for 5-10 breaths.
Benefits:
Strengthens the arms, shoulders, and core.
Stretches the hamstrings and calves.
Relieves tension in the back and neck.
7. Supine Twist (Supta Matsyendrasana)
Supine Twist is a gentle spinal twist that helps release tension in the lower back and hips, areas that may be sore after pregnancy and delivery. This pose also stimulates digestion and can help relieve postpartum bloating and discomfort.
How to Do It:
Lie on your back with your knees bent and feet flat on the floor.
Stretch your arms out to the sides in a T-shape.
Drop both knees to one side while keeping your shoulders grounded.
Hold for 5-10 breaths, then switch sides.
Benefits:
Stretches the lower back and hips.
Relieves tension and promotes spinal mobility.
Stimulates digestion and helps reduce bloating.
8. Cobra Pose (Bhujangasana)
Cobra pose is a gentle backbend that strengthens the spine, opens the chest, and stretches the abdomen. It’s particularly beneficial for improving posture and relieving back pain caused by breastfeeding or carrying a newborn.
How to Do It:
Lie face down on the mat with your legs extended and the tops of your feet pressing into the floor.
Place your hands under your shoulders and gently lift your chest as you inhale.
Keep your elbows slightly bent and your neck in line with your spine.
Hold for 5 breaths and then lower back down.
Benefits:
Strengthens the spine and back muscles.
Opens the chest and improves posture.
Relieves lower back tension.
9. Warrior II Pose (Virabhadrasana II)
Warrior II is a standing pose that strengthens the legs, hips, and core. This pose can help build stamina and improve balance, making it ideal for new mothers who want to regain their physical strength after childbirth.
How to Do It:
Stand with your feet wide apart.
Turn your right foot out and bend your right knee, keeping your left leg straight.
Extend your arms parallel to the floor and gaze over your right hand.
Hold for 5-8 breaths, then switch sides.
Benefits:
Strengthens the legs, hips, and core.
Improves balance and stamina.
Boosts confidence and mental focus.
10. Pelvic Tilts
Pelvic tilts are simple but highly effective for strengthening the abdominal muscles and improving pelvic floor function. These gentle movements can help new mothers regain core strength, which is often weakened during pregnancy.
How to Do It:
Lie on your back with your knees bent and feet flat on the floor.
Flatten your lower back against the floor by tilting your pelvis up.
Hold for a few seconds, then release.
Repeat for 10-15 repetitions.
Benefits:
Strengthens the core and pelvic floor muscles.
Improves posture and spinal alignment.
Eases lower back discomfort.
See Also: 10 Types of Yoga You Can Do During Pregnancy
Conclusion
Postpartum yoga offers new mothers a gentle and nurturing way to regain physical strength, relieve stress, and promote emotional well-being. The poses outlined in this article provide a safe and effective way to ease back into movement after childbirth, with each pose designed to support the recovery process. Whether you’re focusing on core strength, relieving tension, or simply finding a moment of peace, these yoga poses can help you navigate the challenges of postpartum recovery with grace and balance.
Always consult with your healthcare provider before starting any postpartum exercise program, especially if you’ve had a cesarean delivery or experienced any complications during childbirth. Listen to your body, move mindfully, and allow yourself to take it slow as you rebuild strength and confidence postpartum.
