BLOGS

7 Yoga Poses Every New Mom Must Do for Fitness And Flexibility

7 yoga poses every new mom

It is a beautiful experience welcoming a newborn to your life, but it can be physically and emotionally demanding. New moms often suffer from sleep deprivation, fatigue, and body aches. Yoga can be a great way to restore your energy and regain flexibility. It strengthens the body and soothes the mind, creating balance and calm. Below are seven yoga poses every new mom should try to stay fit and flexible.

Why Yoga is Important to New Moms?

Postpartum recovery is a long process. Yoga can help accelerate the process by enhancing strength, flexibility, and mental clarity. It also promotes better sleep and reduces stress, which are important for new mothers.

To get the most out of your practice, consider joining a supportive community. Ojaswin Yoga School offers expert guidance and tailored yoga programs for moms. Their sessions focus on restoring balance and building strength in a gentle, nurturing way.

1. Cat-Cow Pose (Marjaryasana-Bitilasana)

 This pose sets good posture and helps to relax the back. This is especially useful for moms who have had pains in the back during breastfeeding or while carrying the baby.

How to do it:

  • You start by falling on your hands and knees. You line up your wrists under your shoulders and knees under your hips.
  • As you inhale, arch your back by lifting your head and tailbone (Cow Pose).
  • Exhale as you round your spine, tucking your chin to your chest (Cat Pose).
  • Repeat for 5-7 breaths.

This gentle movement stretches the spine and massages your abdominal organs. It promotes relaxation and improves mobility.

2. Child’s Pose (Balasana)

This restorative pose calms the mind and stretches the lower back, hips, and thighs. It’s perfect for when you feel overwhelmed.

How to do it:

  • Kneel on the floor and sit back on your heels.
  • Lower your torso forward, arms stretching out in front of you.
  • Rest your forehead on the mat and breathe deep.
  • Hold for 1-2 minutes.

Balasana allows for tension to melt away and offers a few quiet moments during your day.

3. Bridge Pose (Setu Bandhasana)

Strengthens the back, glutes, and legs; opens up the chest to ease nursing discomfort

How to do it:

  • Lie on your back with knees bent and feet on the floor.
  • Extend arms out by sides, palms facing down.
  • Engage feet, and push the hips upwards, lifting toward ceiling.
  • Hold 5-10 breaths then slowly lower back down.

Bridge Pose invigorates the body and can increase blood circulation.

4. Downward-Facing Dog (Adho Mukha Svanasana)

This pose is a classic; it stretches the entire body, strengthens the arms and legs, increases blood flow to the brain, and reduces fatigue.

How to do it:

  • Start on hands and knees.
  • Lift your hips toward the ceiling, straighten your legs into an inverted V-shape.
  • Keep your hands shoulder-width apart and feet hip-width apart.
  • Hold for 5-7 breaths.

This pose refreshes the body and enhances general flexibility.

5. Warrior II (Virabhadrasana II)

This empowering pose develops strength in the legs as well as in the core. It also gives a boost to stamina and improves balance.

How to do it:

  • Stand with wide feet.
  • Turn your right foot outwards and bend your right knee, which forms a lunge.
  • Extend your arms straight out from your shoulders and parallel to the floor.
  • Look ahead on the other side of your right hand. Then hold the position for 5 breaths.
  • Repeat on the other side.

Warrior II helps you feel grounded and strong.

6. Cobra Pose (Bhujangasana)

Cobra pose strengthens the spine and opens up the chest. It’s especially beneficial for moms who have tight shoulders or a stiff back.

How to do it:

  • Lie down on your abdomen, and place your hands under your shoulders.
  • Press into your palms and lift your chest off the floor.
  • Your elbows will be slightly bent and your shoulders relaxed.
  • Hold for 5 breaths, then lower down.

This pose helps improve posture and increase spinal flexibility.

7. Corpse Pose (Shavasana)

It’s a great way to finally release your entire body and mind to relax totally. It’s a great end for your yoga practice.

How to do:

  •  Lie on your back with the arms relaxed and your hands by the sides of the body.
  • Close your eyes. Feel your breath.
  • Stay for 5-10 minutes

Shavasana helps people let go of tension and promote deep relaxation.

Final Thoughts

Motherhood is just full of excitement and challenges; therefore, having time for yourself can be quite helpful. Yoga addresses the entire range of wellness-a holistic approach on how to nurture your body as well as the mind. Try these seven and rebuild strength while enhancing flexibility and peaceful moments.

Ready to start your yoga journey? Come visit Ojaswin Yoga School, the best yoga institute in Rishikesh and discover our special classes for new moms. Take care of yourself and embrace the transformation yoga can bring into your life.