Pregnancy can often result in significant weight gain, which is not only difficult to overcome but also causes stiffness, and muscular pain, and puts you at risk of lifestyle disorders if you are overweight. Returning to normalcy after pregnancy necessitates taking it easy and slowly, and yoga is the best way to do so. It can also help you stay mentally fit and relieve stress as a new mom.
Vandana Gupta, a renowned yoga expert, suggests some brilliant yoga asanas that a new mom can practise while caring for her newborn.
Stand with your legs and hips spread wide. Feet should be completely pressed together and parallel to one another. Inhale deeply and raise your arms overhead, interlacing your fingers. Completely exhale and relax. Raise your kneecaps. Raise your heels and arms at the same time. Face the skyline with your palms up. Maintain the pose for a while (at least for 5 breathes) Return to your starting point. Repeat.
Importance: Tadasana is the best asana for correcting posture, releasing pregnancy stiffness, and increasing body flexibility.
Step your feet three feet apart. Your right toe should be pointed toward the right wall. Inhale and bring your arms in line with your sideways shoulders. Exhale. Go down after reaching for the right corner. Maintain an open chest. Your arms should be parallel to each other. Deeply inhale. Exhale as you return to your starting position. Rep the procedure on the left side.
Importance: Trikonasana is useful for strengthening the knees, legs, and ankles. It gives you the ability to balance and strengthens your muscles.
Come on all fours. Knees should be wide apart and directly beneath your hipline. Hands should be parallel to your shoulders. Inhale while your spinal cord is in a neutral position. And exhale while inhaling and raising your pelvis and spinal cord. Tuck your chin into your chest. Tuck your tummy in. Extend your pelvis and lower your spinal cord. Open your chest to the front and lift your chin to the sky. Repeat as many times as you can.
Importance: It promotes healthy spinal cord movement. It stimulates the flow of air and glandular secretions, assisting the body in regulating its functions. It does, however, relieve stress and calm the mind.
Sit down and bring your knees up to your chest. Bring your left heel to the outside of your right hipline and your right heel to the outside of your left hipline. Stack your knees on top of each other. Inhale and raise your right arm. Exhale while bending your elbow behind your back. Take your left arm and place it behind your back. Fingers should be interlaced. Rep the process on the opposite side.
Importance: Gomukhasana is a wonderful posture for breastfeeding mothers because they sometimes suffer from a lot of pain in the upper back, slouch, or shoulders, and this asana can help to alleviate such pains.