Postnatal Yoga

Giving birth is the most challenging part in a woman’s life. It is very crucial to be strong both physically and mentally after pregnancy (especially first six months), to meet the requirements of the newly born.

Why Postnatal Yoga?

• Practicing yoga will give you the required support in the stage of changing responsibilities.
• Yoga in an ancient art that helps new mothers to stay fit, feel confident and increases stamina.
• It also makes them feel the lightness in every level of there being, that is, it makes them feel light physically, emotionally, mentally and spiritually.
• However, diet plays a major role in the well being of the newly born and the mother.

Postnatal Yoga Practices

Normal exercises include:

• Reverse breathing for pelvic floor
• Alternate nostril breathing to calm the mind
• Legs up the wall pose to relieve from fatigue
• Supta Badakonasana
• a wonderful restorative pose as well as a gentle hip and heart-opening pose.  Lie on your back with the bottom of the feet together and knees open out to the side.  You can use blankets or pillows under your knees for support and to reduce any strain you may be feeling on the hips in this pose. Hold for 5-10 minutes to rest and, most importantly, relax!
• Warrior II pose for endurance:
• Strengthening and heat building pose that will fire up your core! Stand sideways on your yoga mat with your feet as wide as your arms can reach.  Point your foot forward and bend the knee over your ankle while reaching your arms out to the side and in line with your shoulders, keeping torso aligned over hips. Hold for 10 breaths on each side.
• Eagle pose for aching shoulders and neck
• A balancing pose that works to help you strengthen your core while opening your hips and shoulders.  Stand with your feet parallel– bend your knees– lift your right leg and wrap it around your left either hooking your toes behind your left calf or to the outside of your left ankle – simultaneously reach your arms out to the side and wrap your right arm under your left bringing your hands to touch.  Hold for 10,  breathe and repeat on other side.
• Some of the most popular yoga poses for new mothers are:
Spinal rolling Child Pose Leg lifts Cobra pose Plow pose Butterfly pose Locust pose Supporting Bridge pose Corpse pose
• Based on the requirements and complexity after the delivery, there are many other poses that can be practiced.
• Practicing some of these poses may cause few side effects, so they must be suggested individually by a yoga certified instructor.

Pranayama

• It is a very good exercise to increase oxygen levels in your body, there by increasing the blood flow.
• It calms the mind and makes the new mothers hyper active.
• Practicing pranayama for five minutes twice a day will show good results.

Caution: Do not practice kapalabhati pranayam, as it can hurt the abdominal area of the new mom

A bit about our Author, Camille Brown: Hi there and welcome to my segment, The Daily Om. I'm a twenty-something lover of health, fitness, yoga, personal style, reiki, nature, travelling, and capturing those special moments in life that matter the most. My daily goal is to be the best I can, give all I know about yoga, holistic living, and just living your most authentic natural life. I will offer challenging asanas that will push your personal limits in order to achieve success on the mat and offer insight mantras to get your day started your day on a positive note. Remember, "A day without laughing is a day wasted."
Read more from her at www.cammieyogaom.blogspot.com