Benefits of Postnatal Yoga for New Mothers

For new mothers, childbirth marks a profound mental and physical shift. While the body is recovering from the nine months of pregnancy and the final moments of labor, the mind is preparing for the new wave of changes motherhood typically brings. Postnatal yoga can be a grounding and restorative practice to calm down amidst the chaos.

Dr. Anshika Kashyap, an associate professor in the Department of Obstetrics and Gynaecology at K.J. Somaiya Medical College and Research Centre, explains how postnatal yoga supports new mothers. After delivery, new mothers often experience exhaustion, hormonal upheaval, and a body that feels unfamiliar. Postnatal yoga offers a moment to pause, breathe, and begin healing slowly and gently. Also known as postpartum yoga, this practice blends movement, breathwork, and deep rest to rebuild core stability, pelvic strength, and emotional balance.

Additionally, postnatal yoga is beneficial not only for mental wellness but also for physical health, especially for new moms. Physiologically, postnatal yoga helps restore core and pelvic floor muscles, which are usually compromised throughout pregnancy and childbirth. Mild asanas also relieve back and shoulder soreness resulting from numerous hours of feeding and carrying the baby, while breathing exercises engage the parasympathetic nervous system, leading to deep rest and emotional balance.

Five Beginner-Friendly Postnatal Yoga Poses:

1. Cat-Cow Pose (Marjaryasana-Bitilasana)
   How to do: Hands on knees, switch between arching and rounding the spine with each breath in and breath out.
   Benefits: Relaxes spine stiffness, improves posture, and gently mobilizes the core.
2. Legs-Up-The-Wall (Viparita Karani)
   How to do: Lie on your back and stretch your legs up against a wall.
   Benefits: Decreases swelling in the legs, improves circulation, and soothes the nervous system.
3. Bridge Pose (Setu Bandhasana)
   How to do: Lie on your back with knees bent, feet hip-width apart. Press your feet into the ground to raise your hips.
   Benefits: Tones glutes, lower back, and pelvic floor.
4. Child's Pose (Balasana)
   How to do: Sit on your heels, fold forward, arms extended.
   Benefits: Relaxes tension in the lower back, inspires deep breathing, and a calm mind.
5. Alternate Nostril Breathing (Anulom Vilom)
   How to do: Inhale through one nostril, exhale through the other, alternating sides.
   Benefits: Helps in balancing mood, improves focus, and reduces anxiety.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.