5 yoga postures for healthy postpartum weight loss, a stronger body and mind

It is recommended to go easy on yourself following childbirth and these asanas can help.

Once cleared for exercise post childbirth, whipping up in shape is on the bucket list of all new mothers who are adjusting to a completely new lifestyle but can’t due to the little one’s constant crying and postpartum weight preventing them from sleep.

Postpartum weight also causes stiffness, muscular pain and many lifestyle disorders, triggering a lowered self-esteem, provided the society holds unrealistic expectations from women when it comes to ‘getting in shape’. However, drastic weight loss isn’t healthy either and hitting the gym immediately, not recommended. So, Yoga is the best way to take things slow and easy. And Vandana Gupta, a renowned yoga expert recommends these five asanas that can help new mommies, as per Times of India.

Disclaimer: It is recommended to first learn the following asanas from a certified yoga instructor before practicing them at home.

Tadasana

(Photo: Freepik)

Stand with your legs wide apart and your feet completely pressed, parallel to each other. Inhale and raise your arms over your head before interlacing your fingers. Exhale completely and relax. Pull your knee caps up to raise your heels and arms simultaneously. Flip your palms towards the skyline. Maintain the pose for at least five breaths. Repeat.

Importance: Tadasana aids in correcting posture, getting rid of pregnancy stiffness and bringing about flexibility.

Trikonasana

(Photo: Freepik)

Part your legs three feet apart and stand with your right toe facing the right wall. Inhale and take your arms in line with your shoulders sideways. Exhale and then reach towards the right corner before going down. Keep your chest open and arms in line with each other. Inhale deeply. Exhale while returning to the initial posture. Repeat for each side.

Importance: Trikonasana aids in strengthening knees, legs and ankles, improving balance and strengthening muscles.

Marjaryasana

(Photo: Freepik)

Come on all your fours keeping your knees wide apart. Place your hands in line with your shoulder. Inhale keeping your spinal cord neutral, exhale taking your pelvis in and raising your spinal cord up. Tuck your chin towards your chest and keep your tummy tucked inside. Roll your pelvis out and drop your spinal cord down. Open your chest towards the front and take your chin towards the sky. Repeat.

Importance: Marjaryasana enables a healthy spinal cord movement and encourages natural glandular secretions. It also relieves stress and soothes the mind.

Tren

(Photo: Verywell)

Come on your all fours and inhale, keeping your spinal cord neutral. Exhale completely. Inhale again and raise your right leg and left arm up, exhale while touching your knee to your elbow. If possible, bring your forehead towards your knee. Repeat for each side.

Importance: Tren effectively reduces the mummy tummy.

Gomukhasana

(Photo: Freepik)

Sit down and bend your knees in front of your chest. Bring your left heel right outside of your right hipline keeping your right heel outside your left hipline. Stack your knees on one another. Inhale and lift your right arm up, exhale and bend your elbow behind your back. Then take your left arm behind your back as well. Interlace your fingers. Repeat for each side.

Importance: Gomukhasana is a wonderful for breastfeeding moms who often suffer from severe upper back pain.

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