Well, new mommies, don’t rush to the gym to do those hardcore exercises to get rid of postpartum weight. Take it easy and try some yoga asanas first.
Yoga, it will get you rid not only of postpartum body fat, but also it will help you to face the new mommy life much easier. It’s normal to be scared when the baby comes, because everything is new for both of you. And some mommies face with postpartum depression, but it will pass very easy if you try yoga.
So, build strength, lose weight, and get over postpartum anxiety and depression with these easy yoga poses.
Important: ask your doctor first when you can actually start a yoga routine program.
1. Kegel Exercises
Image Credits: Kegel Exercises
1. Come into Child’s Pose. Squeeze the muscles that you use when you’re on your third cocktail (or sparkling water!), you’re busting for the loo, and there is a line out the door of the ladies. Hold for five seconds, then release.
2. Rest for ten seconds and then repeat. Try to do it five times. Then as you progress, increase your sets. Work up to ten, then up to twenty, maybe even thirty after a few months of practice.
3. Not only will it bring your muscles back to pre-pregnancy, but it might even take them to the next level. It’s great for your sex life and will help prevent incontinence down the line.
2. Modified Navasana
Image Credits: Modified Navasana
1. After you’ve worked your Kegel exercises for a few weeks and you have the ok from your doc, rebuild the abdominal muscles with yoga poses like Modified Navasana. It’s important to take it slow. Most women have large separation between the abdominals after birth — I had a width of four fingers between my abs.
2. Sit with your knees bent, toes on the mat just beyond your bum. With a flat, straight back, pull in the abs to support the lower back. Take your fingers to your ‘knee pit’ and balance on your Sitz bones, taking most of the weight out of your toes.
3. This might be where you stay for a few weeks until your ready for the next level. When you’re ready, begin to play with lifting one foot off the mat to a 90 degree angle. Maybe then the other so you’re balancing on your Sitz bones, with a flat back, knees at 90 degrees and shins/calves parallel to the mat.
4. After a few weeks like this, play with releasing your hands from behind your knees and reach them out straight in front of you.
3. Warrior I with Shoulder Bind
Image Credits: Warrior I with Shoulder Bind
1. Many new mamas complain about sore shoulders and neck from constantly looking down at their gorgeous baby while feeding (bottle or breast), or from carrying bubs around all the time. A great way to counteract this is with chest openers.
2. Start out in Warrior I. This will alleviate tight hips and strengthen the lower body. Then add a shoulder bind. Interlace your fingers, connect the wrists. If this is too mild for you, expand into Humble Warrior with a shoulder bind. Bow forward, chest towards the Earth. Place the same side shoulder inside the forward front knee.
3. Hold for three-five breaths.
4. Locust with Shoulder Bind
Image Credits: Locust with Shoulder Bind
1. To continue releasing the tension that builds up in the upper back, another great pose for post-birth is Locust with a shoulder bind. It rebuilds strength in the spine, bum, and hamstrings, while stretching through the upper chest, back and belly. It also stimulates the digestive system and abdominal organs.
2. Adding the shoulder bind draws the focus to the chest and shoulders — an area that is always tight in mamas.
3. Hold for three breaths and release. Repeat three times.
5. Camel Pose
Image Credits: Camel Pose
1. For a deeper backend with even more heart opening, give Camel a go. Be sure you’re ready for this and take it slowly before you drop back into Full Camel, just to make sure your abdominals and spine are ready for it. Perhaps first work into Camel with your hands resting and supporting your lower back. Simply arch the back and open your heart to the sky.
2. As your strength and flexibility increases, begin to play with reaching for your ankles. Again, take it slow as you don’t want to overstretch.
3. Camel opens up the heart chakra and can often make intense emotions arise. Physically, you can often feel a bit light headed after the pose, so come out of it slowly, and just rest in a comfortable kneeling position for a few breaths to soak in the benefits.
6. Rabbit Pose
Image Credits: Rabbit Pose
1. One of my all time favorite poses, and the inverse of Camel, Rabbit Pose stimulates and articulates the vertebrae. It stretches through the lumbar, thoracic, and cervical spine, and stimulates the internal organs and thyroid gland thanks to the tight chin tuck.
2. Bring your awareness to the crown of your head and take note of how much weight it’s taking. There shouldn’t be too much; if there is, use your grip. Pull harder and maybe adjust it slightly lower to take more weight into your hands.
3. Hold for five beautiful, nourishing breaths.
7. Bridge Pose
Image Credits: Bridge Pose
1. Anxiety is very common after birth. Your mind can run a million miles a minute calculating every possible thing that could ‘go wrong’ or happen to your little one. (A bit of anxiety is normal, but if ever starts to get in the way of your daily life, talk with your doctor).
2. Bridge is a fantastic antidote to anxiety and therefore a pose I recommend to post-natal yogis. It calms the mind, helps with headaches, and alleviates stress and mild depression.
3. Every mama needs some time to herself, so try out these poses (or pop to your local studio) to help you physically recover, but also mentally deal with the pressures and pleasures of new motherhood.
Image Credits: Modernhousewife