Maternity is a beautiful yet challenging journey. The arrival of a newborn brings great pleasure, but it also brings harassing, tiredness and harsh changes in a mother’s body and emotions. New mothers often struggle to find time for themselves, adjusting their new role. This is the place where postpartum yoga arrives – a gentle is yet an effective way to cure, strengthen and restore both body and mind.

We were in touch with Ms. Swati Sharma, Senior Yoga Physicians at Bio-Razorge Wellness Center, New Delhi, and former senior advisor to the Government of India, former senior advisor to the Government of India, who shares, “Postpartum Yoga is not just about physical recovery. This helps mothers re -connect with themselves, gain strength and manage stress effectively. This is a holistic approach to treatment. ,

How does postpartum yoga help?

1. Core muscles

During pregnancy, a woman’s abdominal muscles are greatly increased, often the core weakness and lower back pain. “Postnatal yoga contains specific asanas that help reconstruct core strength, improve posture and increase bladder control.” Gentle stretchs such as Bridge Pose (Setu Bindasana) and Cat-Gay Pose (Margarisana-Bitilasana) help reinforce the muscle tone, helping to reduce the lower back.

2. Mental welfare and emotional balance

The postpartum period can be heavy, in which ups and downs often cause stress and anxiety with hormones and lack of sleep. “Deep breathing in yoga helps to calm the nervous system in yoga, helps reduce anxiety and promote better sleep,” says Ms. Sharma. Simple asanas such as the child’s posture (Balasana) encourage relaxation and emotional balance, making it easier for new mothers to navigate daily challenges.

3. Strong the bond of mother and child

One of the most beautiful aspects of postpartum yoga is that it can be done with the child. Ms. Sharma said, “Many yoga sessions include the actions of the mother-and-children, which promote emotional relations through touch, eye contact, and synchronize for breathing.” This not only helps the mother feel more connected to her child, but also breastfeed and makes the child more comfortable by reducing back and shoulder stress.

4. Reappear

After the child’s birth, women often focus themselves completely on their newborn, ignoring their needs. Yoga helps them re-connect with their body, emotions and self-care routines. “The practice of yoga allows new mothers to cherish their personal growth,” says Ms. Sharma.

5. Creating a supporting community

Maternity can sometimes feel isolated, but participating in postpartum yoga classes introduces new mothers to the community of equal ideologies. “Sharing experience with other mothers provides emotional support and encouragement, which is important during this phase,” Ms. Sharma said ..

6. Mother’s postpartum recovery is different from personal and safe practice. Whether someone is born vagina or C-section, accordingly yoga can be adapted later. “An experienced yoga trainer will offer modifications to ensure safety and effectiveness,” Ms. Sharma advises.

The best yoga for new mothers is

Here are some early-oriented postpartum yoga:

Cat-Kov Pose (Margarisana-Bitilasana): Back relieves pain and improves flexibility.

Child Pose (Balasana): Promises relief from relaxation and stress.

Bridge Pose (Setu Bandrasana): Pelvic floors and core muscles.

The sitting bend (Paschimotanasana) next to sitting: spreads hamstrings and relaxes the mind.

Warrior II (Virabhadrasana II): Increases balance, strength and stability.

Postpartum yoga is more than only one exercise; It is a journey of self-pilgrimage. This allows new mothers to cure at their own pace, adopting their new identity. Ms. Sharma said, “The yoga movement integrates the overall goodness of a mother by integrating the breath and mindfulness.”

Therefore, if you are a new mother who is looking for a way to gain strength, managing stress, and feels more connected to yourself and your child, then postnatal yoga can only be what you need!

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