Congratulations to all the new mothers! Welcoming your little bundle of joy is an extraordinary experience filled with immeasurable love and joy. Looking at the mirror, you long to get back in shape. If you are reading this, then you are on the right path for postpartum care.
As you embark on this incredible journey of motherhood, you will realize that caring for a newborn is not easy and time-consuming, but self-care and nurturing are equally important. This is where postpartum yoga steps in, offering a holistic approach to healing and rejuvenation. In this blog, we explore 6 compelling reasons why postpartum yoga can be a transformative and beneficial practice for you. So, settle into a comfortable space, and let’s delve into the world of postpartum yoga together.
What is Postpartum/ Postnatal Yoga? How is it Different?
Pregnancy and birthing are intense experiences. Post-birth is all about adjusting to new life with your baby and finding the balance. Postpartum/ postnatal yoga is about honoring the post-baby body and easing into a healthy workout with safe movements. Postnatal yoga helps you breathe, find balance, and reconnect with yourself.
The asanas are designed as per the postpartum body. They are of low intensity addressing the weak areas to strengthen them. The post-baby yoga practice focuses on breathing, back strengthening, and restorative poses. Most postnatal yoga experts prefer to do yoga with props during this time.
When to Start Postpartum Yoga?
The ideal time to start postpartum yoga varies from mother to mother, depending on your health condition and lifestyle before and during pregnancy. If you had a normal/ vaginal birth ideal waiting time before starting any exercise is six weeks and for a caesarean section is eight weeks. However, it is advisable to consult your gynaecologist/ obstetrician and a prenatal & postnatal yoga expert before your start yoga for new mothers.
Benefits of Postpartum Yoga
Multiple studies show that yoga in general is a great way to reduce stress. It is especially true post-birth when the body goes through significant changes and needs more care from you. This list of 6 benefits of postpartum yoga will help you understand why post-baby yoga practice is the right step for you.
- Boost Energy LevelsNow that your baby is home, all your attention is on your little bundle of joy and its requirements. Your sleep cycle will be affected, leading to fatigue and feeling drained most of the time. Prenatal yoga with various breathing and relaxation techniques reduces cortisol levels which in turn boosts your energy levels.
- Prevent Body PainShoulder pain, backaches, and stiffness are common experiences post-pregnancy for new mothers. Carrying and nursing your baby can only worsen these problems. Postpartum Yoga addresses these problems by including upper body stretching asanas that help ease stiff muscles.
- Tone Abdominal Muscles
- Improve PostureCarrying your baby in the womb for nine months would have affected the posture of your body. Activities like carrying and feeding your baby in the wrong posture may lead to backaches. Yoga will strengthen your core and lower back which will in turn improve your posture.
- Increase Milk ProductionA 2017 study on a group of 30 postpartum women showed that yoga increases milk production. It could be because yoga helps relieve stress and provides deep relaxation. That may lead to the release of hormones like prolactin and oxytocin, hormones essential to increase milk production.
- Handle Postpartum DepressionsPostpartum depression is a serious mental health issue that is often ignored or not talked about. Yoga will help you handle stress, anxiety, and depression in a better way. In a 2015 study, a group of women with postpartum depression participated in a specially designed 8-week yoga program in which 78% saw a major change in their anxiety and depression symptoms. However, it is important to note that medication and therapy should not be ignored.
Yoga can be a great tool to develop a deep bond with your baby by doing yoga along with your baby. Some of the other known benefits of yoga are hormonal balance, strengthening the pelvic region, improving bladder control, and many more. However, it is advisable that you practice yoga under a certified expert and only after consultations with your doctor.
Joining a postnatal yoga class will get you expert guidance and a means to socialize with other new mothers who are sailing in the same boat. At Sampurnah Yoga, we have certified prenatal and postnatal yoga teachers who conduct regular prenatal and postnatal yoga classes online and offline. We are fast-growing yoga classes in Kanakapura that conduct various classes like Iyengar yoga, hatha yoga, vinyasa yoga, therapy yoga, prenatal & postnatal yoga, and many more.For queries please email sampurnahyogashraya@gmail.com.
written by
Shilpa Rao
Content writer & student of Sampurnah yogashraya