Yoga helps improve physical and mental well-being, and practicing yoga is an excellent and healthy way to bond with your baby. Whether you have been practicing yoga or are a beginner, yoga poses for mom and baby are simple and easy to follow. The ancient practice also helps new moms stay fit and keeps stress at bay (1). Yoga also serves as an exciting and effective exercise regimen after nine long months of pregnancy and gets you on a structured postnatal wellness path. In this post, we share some effective yoga poses for moms and babies. Keep scrolling and try some.
Care To Take While Doing Yoga
Before beginning with the asanas, we’ll tell you about the care you need to take while performing yoga. Now, let’s start with the yoga poses.
Yoga Poses For Mom And Baby
1. Child pose (Balasana):
How to do: Benefits:
Contracts your muscles to pre-pregnancy state when done regularly Strengthens your lower back Stretches your thighs and hip muscles Reduces stress and tiredness
When to avoid:
Diarrhea Knee and back injury Ankle problems
2. Cat and cow pose (Marjaryasana/ Bitilasana):
How to do: Benefits:
Stretches the back of your neck and torso Promotes better movement Strengthens the spine Relieves lower back pain Improves blood circulation
When to avoid:
Injured or weak wrists and shoulders Weak knees]
3. Bridge pose (Setu Bandha Sarvangasana):
How to do: Benefits:
Works on your buttocks and abs Strengthens your back and spine Reduces anxiety and calms your mind Relieves back pain Opens up your lungs
When to avoid:
Neck pain or stiff neck A weak lower back Shoulder injuries
4. Boat pose (Navasana):
How to do: Benefits:
Strengthens your abdomen and back Tones the leg and arm muscles Reduces belly fat Improves digestion
When to avoid:
Diarrhea Breathing problems Heart issues Low blood pressure
5. Tiger pose (Vyaghrasana):
How to do: Benefits:
Tones the lower body, arms, and shoulders Reduces back pain Improves digestion
When to avoid:
A hernia A recent injury to the back or knees Back ailments
6. Triangle pose (Trikonasana)
How to do: Benefits:
Reduces belly fat Cuts down fat in the waist and hip area Strengthens lower body, arms, chest, spine Improves the body balance Strengthens the thighs, calves, and buttocks Relieves back pain, indigestion, and flatulence Relieves neck sprains and stiffness Strengthens the ankles and tones the lower part
When to avoid:
A headache Hypertension Neck and back injuries Diarrhea
7. Squats (Malasana):
How to do: Benefits:
Strengthens your core and pelvic muscles Tones your lower body Shapes your buttocks
When to avoid:
Knee injury Back and leg issues
8. Cobra pose (Bhujangasana):
How to do: Benefits:
Relieves lower back pain Tones abdomen muscles Strengthens the spine Improves blood and oxygen supply to your pelvis
When to avoid:
Spinal injuries or surgeries A hernia Stomach ulcers
9. Knee planks and push-ups (Chaturanga dandasana)
How to do: Benefits:
Strengthens your arms, wrists, and spine Improves your core and body posture Tones your arms and abdomen Increases stamina
When to avoid:
Weak shoulders Injuries to the palm Back issues
10. Tree pose (Vrikshasana)
How to do: Benefits:
Improves balance and posture Works on your concentration Calms the mind and body
When to avoid:
A migraine Insomnia Low or high blood pressure
11. Flying with baby
How to do: Benefits:
Builds leg, arms, and core strength
When to avoid:
Pain in the legs, especially calf
12. Leg lifts
How to do: Benefits:
Strengthens your core muscles
When to avoid:
Back and shoulder issues
13. Corpse pose (Savasana):
How to do: Benefits:
Reduces fatigue after doing other yoga postures Reduces hypertension, heart diseases, and insomnia Increases concentration
When to avoid:
You can do this relaxation asana without restrictions
With so many benefits for your body, you soon want to take up yoga, right? Let’s look at some more benefits for you.
Benefits Of Doing Yoga
Yoga is the best bet if you want to rejuvenate your body and mind after childbirth. Here’s why:
