After nine months of waiting, your little bundle of joy will land in your lap and bring lots of love in your life. The emotional journey of motherhood is so profound that it surpasses expectations and fills your heart in ways you never thought possible.

While also taking care of your newborn baby, you are no doubt dealing with the challenges of being tired and recovering from delivery. After you get the green signal from your doctor and you have some time to spare, you can add yoga (yoga for new moms) to your routine.

Why Postpartum Yoga Is Important?

Postpartum yoga is not just for physical recovery. It is also important for self-care. This exercise helps relieve tight muscles, relieve stress, soothe damaged nerves, and rebuild the pelvic floor and abdominal muscles that support a growing baby for nine months.

As you begin this postpartum yoga practice, remember that it’s okay to take one step at a time. Every new mom’s road to recovery is different, so be patient, kind to yourself, and have faith. Because yoga helps you a lot in healing your body over time.

New mothers should do these yogasanas

1 Boat pose

Boat pose is very beneficial in building abdominal muscles. Do it slowly and practice leaning against a wall or with your legs bent.

How to do the boat pose

1. Lie on your mat. Inhale and as you exhale, lift your upper body and legs.
2. Straighten the legs and bring them at an angle of 45 degrees. The torso is bent back, but do not allow the spine to collapse. Keep your back straight.
3. Extend your arms in a straight line with your shoulders.
4. Your body is ‘V’ shaped.
5. Wait until you are comfortable. Continue to engage your core while taking slow, deep breaths.

2 Camel pose

Camel pose is beneficial for arching your back and opening the heart more deeply. To make sure your abdomen and spine are sufficiently prepared, do it slowly before attempting a particularly full camel pose.

How to do Camel Pose

1. Kneel on the mat and place your hands on your hips.
2. Your knees should be in line with your shoulders and the soles of your feet should be towards the ceiling.
3. As you inhale, gently lengthen the spine and keep the pelvis in line with the thighs.
4. Now slowly arch your back and lean back. Now place your right hand on the right heel and as you exhale, tilt your head back.
5. Gently bend your neck down. You can also keep it neutral.
6. Depending on your flexibility, your toes may be bent.

3 Bridge Pose

This pose helps you strengthen your back and core. For this you need to comfortably stretch your core.

How to do Bridge Pose

1. Lie on your back, bend your knees and bring your heels close together. Keep your heels firmly on the mat.
2. Feet should be hip-width apart from the floor and knees and ankles should be in a straight line. Hold your heels with your hands.
3. Inhale and slowly lift the buttocks and hips up. Now raise your back.
4. Now without any tension, raise the chest towards the chin as much as possible.
5. Make sure feet and shoulders are firmly on the floor. Keep the inner thighs and glutes active and engaged.
6. Slowly rotate the shoulders and support your weight with your shoulders, arms and legs.

4 Cobra Pose

Carrying your kids, groceries, laptop, diaper bag, yoga bag etc. will tire you out. This exercise is very important for lifting heavy weights.

How to do Cobra Pose

1. Begin lying on your stomach with your legs extended behind you and the tops of your feet on the mat.
2. Separate yourself through the feet and upper legs and extend your toes from the mat to the floor.
3. Pull your tailbone toward the floor, inhale, and slowly begin to lift your chest off the floor.
4. Roll the shoulders back and down, keeping the shoulder blades close together.
5. Keep the back of your neck and forehead relaxed.

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