Postnatal yoga offers lot of benefits to mothers after childbirth. Postnatal yoga helps to get back in shape as well as to relax and ease out the stress. Know more about the benefits of postnatal yoga right away.

Postnatal yoga is an excellent way to help your body in the recovery after childbirth. Practicing yoga asanas, Pranayamas and meditation will support healing and will also help relax and tone your body. There is a supportive and healthy environment in the class and this is a great and positive way to make a new bonding with the newborn.

Postnatal classes can be taken from about four to six weeks after the childbirth to six months. It was a long term of nine months and a painful labour when the body had to deal with physical and mental tough times. Gentle and focused exercise will not only help the body come back in shape, but also help deal with fluctuating moods because of hormonal changes.

Benefits of Postnatal Yoga

Here are some of the important benefits of practicing postnatal yoga.

• Shapes and tones up the body
• Strengthens back, pelvic floor muscles and abdominal muscles
• Rejuvenates and recharges mind
• Energises the body from within
• Promotes relaxation and decreases overall stress
• Relaxes shoulder and neck muscles
• Increase endurance and stamina
• Brings back self control and confidence
• Reduces fatigue and the mother feels energetic
• Brings back flexibility in your body
• Helps in weight loss that was gained during pregnancy and after the childbirth

Precautions Before Starting Postnatal Yoga Asanas

Have a quick look at the precautions which you need to take before you start your postnatal yoga practice.

• Discuss with your doctor before you start practicing yoga asanas. Make sure that you find out from you doctor about right time to start postnatal yoga.

• Attend a postnatal yoga class or take help from a professional yoga guru. Learn the yoga asanas or poses properly before practicing them on your own.

• Do not drive yourself beyond limits. Your body will tell you where to stop. Listen to that.
  

• Select yoga asanas that you can perform comfortably.

• Initially do not do forward bending exercises.
  

• Start with light and easy yoga asanas that are usually comfortable for the beginners.

• Take a walk of 10 – 15 minutes whenever you find time. This can be done inside your house too – in the corridor or verandah.
  

• After you gain strength and find asanas comfortable, concentrate on your abdominal muscles.

• Avoid junk food, fried food and very hot or very cold food items.

Points to Remember

Eat Healthy – Along with yoga asanas you also have to take care of your diet and nutrition.

Sleep and Relaxation – Make sure you get adequate sleep and you are in no way stressed out.

Breathing Exercises - Start with Pranayamas and breathing exercises like Anulom Vilom and Shavasana. Make it slow and rhythmic. Deep breathing itself helps relax and you will find that most of your stress and problems have vanished.

Postnatal Yoga Asanas

Here are some of the postnatal yoga asanas.

• Adhomukha Savasana
• Trikonasana
• Bhujangasana
• Markatasana
• Shalabhasana
• Ushtrasana

Remember, postnatal yoga can actually improve your quality of life. You can benefit with good health and that too with minimum effort. You can gradually increase the duration and repetitions of the asanas and enjoy the results.

You should do pranayamas after the yoga asanas. Do not overdo or start with high enthusiasm. Always keep in mind that your body should not experience any pain because this will not help your body heal properly. Do not do the yoga asanas that you find difficult.