7 yoga poses every new mom must do for fitness and flexibility

Yoga can be an excellent form of exercise for expectant and new mothers, offering numerous physical and mental benefits. However, it's crucial to practice poses that are safe and beneficial during pregnancy and the postpartum period. Always consult with your healthcare provider before starting any exercise routine. Incorporating yoga into your prenatal and postnatal routine can provide numerous benefits for both mother and baby. Remember to practice at your own pace and always prioritize safety. As you progress in your practice, you may find that yoga not only supports your physical well-being but also offers a valuable tool for managing the emotional challenges of motherhood.

Yoga poses for new moms:

1. Cat-Cow Stretch: This gentle pose helps relieve back pain and improves spinal flexibility. Start on hands and knees, alternating between arching your back (Cow) and rounding it (Cat).

2. Butterfly Pose: Sitting with the soles of your feet together, gently flutter your knees. This pose helps open the hips and relieves lower back tension.

3. Side-Lying Twist: Lie on your left side with knees bent, extend your right arm, and gently twist your upper body to the right. This pose aids digestion and relieves back pain.

4. Warrior II: Stand with feet wide apart, turn your right foot out, and bend your right knee. Extend arms parallel to the floor. This pose strengthens legs and improves balance.

5. Goddess Pose: According to Himalayan Siddhaa Akshar, yoga guru, founder of Akshar Yoga Kendraa, “Stand with feet wide apart, toes pointed outward. Bend knees and lower hips, keeping your back straight. This pose strengthens the pelvic floor and thighs.”

6. Supported Tree Pose: Stand near a wall for support. Shift weight to one foot and place the other foot on your inner thigh or calf. This pose improves balance and focus.

Postnatal Yoga Poses:

1. Pelvic Tilts: Lie on your back with knees bent. Gently tilt your pelvis upward, engaging your core. This pose helps strengthen abdominal muscles and improves posture.

2. Bridge Pose: Lie on your back with knees bent, feet flat on the floor. Lift your hips, engaging your glutes and core. This pose strengthens the back and pelvic floor.

3. Child's Pose: Kneel on the floor, sit back on your heels, and stretch your arms forward. This restorative pose helps relax the back and shoulders.



4. Cobra Pose: Lie face down, place hands under shoulders, and gently lift your chest. This pose strengthens the back and opens the chest.

5. Modified Plank: Start in a push-up position but keep your knees on the floor. This pose helps rebuild core strength.

6. Legs-Up-the-Wall Pose: According to Yogacharya Akhil Gore, Founder RouteIn Yoga, “Lie on your back with legs extended up a wall. This restorative pose improves circulation and reduces swelling in the legs.”

Benefits of Prenatal and Postnatal Yoga:

1. Improves flexibility and strength

2. Reduces stress and anxiety

3. Enhances sleep quality

4. Alleviates common pregnancy discomforts

5. Prepares the body for childbirth

6. Aids in postpartum recovery

7. Promotes better posture

8. Increases energy levels

9. Strengthens the pelvic floor muscles

10. Provides an opportunity for mindfulness and relaxation

Safety Considerations:

- Avoid poses that put pressure on the abdomen during pregnancy

- Modify poses as needed to accommodate your changing body

- Listen to your body and avoid overexertion

- Stay hydrated and practice in a cool, well-ventilated space

- Avoid hot yoga during pregnancy and early postpartum

- Wait for your doctor's approval before resuming yoga after childbirth

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