Published On: Thu, Oct 15th, 2020

Yoga For Women After Postpartum

Yoga after delivery is very beneficial for women. After giving birth to a child, there are many types of changes in the body of a woman. A woman also feels so many changes in her emotions during this time like joy, and excitement to anxiety, and fear. After delivery, yoga can be a great way to build strength, improve posture, increase energy levels, and reduce symptoms of postpartum depression. Adding some postpartum yoga to your weekly routine also helps to heal a weakened pelvic floor, tight hips, sore throat, lack of stamina and more stretched abdominal muscles. Yoga posture is the best way to get a flat stomach after delivery. Let us know in detail the weight and weight loss yoga after delivery.

Benefits of Yoga For Women 

There are following benefits of doing yoga after delivery-

  • Yoga is very beneficial in recovery after delivery. There are many types of changes in a woman’s body during pregnancy. These changes cause great stress to all parts of the body. Yoga is a great way to slowly soothe all tension.
  • Yoga is beneficial to reduce weight after delivery. During pregnancy, all women take more than the normal nutrients needed for the baby, which causes weight gain. That weight can be reduced through yoga.
  • Most new mothers experience weakness after pregnancy. Symptoms of this weakness include lack of stamina, muscle or joint pain, and chronic tiredness. Yoga gradually reduces muscle and joint pain and helps to increase stamina.
  • Yoga focuses on deep breathing and release. This improves blood circulation and the body gets more oxygen. Such yoga helps in reducing stress, calming the body and mind.

Yoga asana for women after delivery 

Cat-Cow Pose 

This is a good yoga for women to lose weight after delivery. This makes your spine’s bone elastic and increases blood flow.

Steps of doing Asana-

To do this yoga, you keep your head straight on a yoga mat, kneel, and keep both your hands on the ground. Now while inhaling, raise your head backward and your chin up. Now exhale, lower your head and try to apply your chin to your chest. Do this asana at least 5 to 6 times. These poses are beneficial in reducing the stomach after delivery. 

Child’s Pose or Balasan 

Balasana yoga helps in stretching the muscles of the back and hips. This is a great asana to do before bedtime at the end of a long and tiring day. Balasan yoga is a good yoga asana to lose weight after delivery.

Steps of doing Asana-

To do this yoga asana, first of all, sit on a yoga mat in Vajrasana or kneeling. Place your hips on your ankles, breathe inward and keep both your hands straight up, in this, keep your palm open and fingers straight. While exhaling, slowly bend the upper part of the body on the floor and place your forehead (head) on the ground. In this, both your hands will also be directly on the floor. Do this yoga for at least 1 to 3 minutes.

Trikonasana Pose

Trikonasana yoga improves the balance of women after childbirth, strengthens the lower body, arms, and chest by stretching the spine, hamstrings, and calves. Trikonasana is the perfect pose for the new mother to reduce belly fat and slim the waist. It also helps in treating digestive disorders and relieving stress and anxiety.

Steps of doing Asana-

To do this asana, you should stand on a yoga mat with both feet far apart. Bend your right leg side and place your right hand on the ground. Straighten the other hand by raising it so that both hands are in a straight line. Stay in this posture for a while. If you have difficulty placing your hands on the ground, you can place the hand above the calf of the foot.

Virabhadrasana 2

Virabhadrasana 2 yoga asana is good for women to reduce weight after childbirth. It is very effective for the stomach and thighs. It opens the hips and works the abdominal muscles. Virabhadrasana 2 Yoga especially works on inner thighs and waist.

Steps of doing Asana-

To perform Veerabhadrasana-2, first of all, spread a yoga mat in a clean place, spread it on both legs by 3 to 3.5 feet. Parallel both hands with the ground and rotate the right foot toes 90 degrees and the left foot toes 45 degrees. Turn your head also in the direction of the right foot and bend the knee of the right foot 90 degrees. In this state, you stay for 30 to 60 seconds.

Gomukhasana Pose

Gomukhasana yoga is also known as a cow face pose. This yoga asana cures women’s neck pain and shoulder pain. By doing Gomukhasana Yoga your liver gets stimulated, due to which oxygen and blood flow freely through it.

Steps of doing Asana-

To do this asana, first of all, sit in the comfort zone laying a yoga mat. Pull your right leg near your body. Then pull your left leg also from the top of the right leg and bring it to you. Now move your right hand from the top of the shoulder to the back and bend the left hand from the elbow to take it behind the back and mix your two hands together. You stay in this position for some time.

Anulom Vilom Pranayam 

Anulom Vilom Pranayama is a very good pranayama for improving blood circulation and excellent breathing. This is a good yoga posture to do after delivery. This pranayama removes heart blockages. It also relieves stress, anxiety, and depression naturally.

Steps of doing Asana-

To do this asana, first of all, spread a yoga mat on the ground and sit in Sukhasana, Siddhasana, Padmasana, or Vajrasana. Now raise your right hand up and close the right nostril with the thumb and take a long breath through the left nostril. Now close the left nostril with the ring finger of your right hand and exhale through the right nostril. In this case, your left hand will remain on the knee.

If you would like to become a yoga teacher or if you want to acquire in-depth knowledge about yoga and meditation you can join the 500 hour yoga teacher training course in Rishikesh and incorporate yoga in your daily life.

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