Motherhood is a beautiful yet challenging journey that brings immense joy and significant changes to a woman’s body and mind. After childbirth, new moms need care and support to recover physically and emotionally. Postnatal yoga offers a holistic approach to healing, helping mothers regain strength, reduce stress, and find balance as they adjust to life with a newborn. 

Physical Recovery after Birth:

Pregnancy and childbirth can weaken muscles, cause tension, and lead to discomfort. Postnatal yoga helps restore core strength, particularly in the abdominal muscles, improving posture and stability while reducing back pain.

It also supports pelvic floor health, strengthening muscles that may have weakened during childbirth, which helps with bladder control and prevents prolapse. 

New moms often experience tension in the neck, shoulders, and lower back from breastfeeding and carrying their baby. Yoga relieves this tightness through gentle stretches, reducing discomfort.

Embracing Postnatal Recovery with Yoga

Postnatal yoga is not just about physical recovery, it’s a holistic approach to healing that nurtures the body, mind and spirit. Through breathwork and mindfulness, it empowers new moms to embrace the changes of motherhood while prioritising their well-being.

Encouraging a Positive Mind-Body Connection 

Yoga serves as an essential self-care practice, reminding new moms to take time for themselves. It helps them reconnect with their bodies and embrace postpartum changes with compassion. 

The practice also fosters empowerment, allowing mothers to regain strength and confidence. As they rebuild their physical capabilities, they feel more in control of their recovery and overall well-being. 

Building a Supportive Community 

Motherhood can sometimes feel isolating, but postnatal yoga offers an opportunity to connect with other moms who are going through similar experiences. Many classes provide a supportive space where moms can share advice, encouragement, and emotional support. 

Precaution

Although core strength is essential, strenuous core exercises such as boat pose or intense abdominal crunches should be avoided postpartum.

The abdominal muscles require time to heal, and these exercises may slow down the recovery process.

Recommended Yoga Poses for New Moms 

While each mother’s recovery is unique, the following yoga poses can be especially beneficial: 

• Cat-Cow Pose (Marjaryasana-Bitilasana) – Stretches the spine and relieves back pain. 
• Child’s Pose (Balasana) – Promotes relaxation and stress relief. 
• Bridge Pose (Setu Bandhasana) – Strengthens the pelvic floor and core. 
• Seated Forward Fold (Paschimottanasana)– Stretches the hamstrings and encourages relaxation. 
• Warrior II (Virabhadrasana II)– Builds strength, balance, and stability. 

Strengthening the Mother-Baby Bond 

Postnatal yoga not only benefits moms but also enhances their connection with their babies. Many classes include mom-and-baby yoga, incorporating gentle movements that encourage bonding through touch and eye contact. Yoga can also aid in breastfeeding support, improving posture and chest openness, making feeding more comfortable. 

Mental Well-Being and Emotional Balance 

The postpartum period can bring emotional highs and lows. Yoga is a powerful tool for stress relief, as deep breathing and mindful movement promote relaxation and calm. It also encourages mental clarity, helping moms feel more present and grounded amid the challenges of early motherhood. 

Yoga has been shown to help reduce postpartum depression and anxiety by lowering cortical levels and promoting emotional stability. Additionally, it can improve sleep quality, which is crucial for new moms dealing with interrupted sleep patterns. 

Adaptable and Energy-Boosting 

One of the best aspects of postnatal yoga is its adaptability Whether a mother had a vaginal or cesarean birth, the practice can be modified to ensure safety and effectiveness. 

Additionally, yoga helps boost energy levels. Gentle movements, deep breathing, and mindfulness techniques improve circulation and reduce fatigue, leaving new moms feeling more refreshed and ready for the day.

BENEFITS

Postnatal yoga is excellent for regaining strength in the abdominal muscles.

Yoga improves flexibility, making everyday movements easier as moms adapt to the physical demands of caring for a newborn. 

You can relieve the stress and tension

Strengthening the Mother-Child Bond

Welcoming a child into your life brings profound changes and can take time to adjust to.

Postnatal yoga nurtures the connection between mother and child, helping new mothers conserve the immense energy needed to care for a newborn.

Through breathing exercises, meditation, and gentle postures, it promotes relaxation, making it easier to care for your baby while also benefiting from the practice. It encourages mindfulness, helping mothers stay present and enjoy precious moments with their little ones. The gentle movements also aid in postpartum recovery.

— Inputs by Swati Sharma, Senior Yoga Therapist at Bio Resurge Wellness