Yoga Poses for New Mom

There are many yoga poses for new mom like spinal rolling, leg lifts, plow pose, bridge pose, butterfly, cobra pose and locust pose.



There are other postnatal yoga poses as well that depends on the complexity and requirement after delivery.

The most popular yoga postures for new mom are spinal rolling, leg lifts, plow pose, bridge pose, butterfly, cobra pose and child’s pose.

Firstly, she experiences a major change in the pelvic floor. The organ tends to become weak. The best yoga pose for correcting and strengthening the pelvic floor is Child’s pose. Sit in the pose and squeeze your pelvic muscles and hold it for about 5 minutes.



Release the muscles and then repeat the squeezing and releasing of pelvic muscles for about 10-12 times.

Breastfeeding is another challenge that a woman faces after delivery. The best yoga poses for reliving neck and shoulder pain cow face pose or gomukhasana. Bring your right arm overhead and then your left arm parallel to the floor. Try to hold your hands at your back.



Use a strap to tie your hand if they don’t touch each other.

After delivery women also have the problem of reduced endurance that can be enhanced by warrior pose or virabhadrasana. Stand with your legs four feet apart and turn the right foot in and left foot out to an angle of 90 degrees. Then bend your left knees to touch the left ankle parallel to the floor. Keep your breathing normal and hold it for five breaths.



Repeat the same with the right foot and continue till about 10-12 repeats.

Pelvic rocking is a good pose for weakened bone. After deliver the abdominal muscles weaken and can lead to pain and complications. It is essential to strengthen the pelvic muscles before because the main complications and painful abdomen develops from weaken pelvic floor. So, try pelvic rocking pose by lying on your back.



Try to tuck your belly button in toward your spine and exhale-inhale to tick the pelvis up and back. Repeat the pose for about 20 times and after a month or so you will feel a big difference in the strength of your pelvic muscles as well as abdominal muscles.

Babies usually don’t sleep at night, resulting in sleepless nights for mothers. In such a case, viparita karani pose helps to take deeper breath by opening the chest. It also helps you in relaxation and rejuvenation.



Viparita karani is also known as leg-up-the-walls pose. Keep a pillow under your hips and lay down with your right hip against the wall. Then gradually swing your legs up onto the wall and your arms stretched outside. Hold the pose for 2 minutes and repeat the same with left leg.