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5 Yoga Poses for New Moms

5 Yoga Poses for New Moms

Welcome to the wonderful world of motherhood! After nine months of anticipation, your little bundle of joy has finally arrived, bringing an abundance of love into your life. The emotional journey of motherhood is profound, surpassing expectations and filling your heart in ways you never knew were possible.

Undoubtedly, you're navigating the challenges of exhaustion and recovery from the labor marathon, coupled with the demands of caring for a newborn. Once you've received the green light from your healthcare provider and have a moment to spare, consider incorporating postpartum yoga into your routine.

Why should you practice postpartum yoga?

Postpartum yoga isn't just about physical recovery; it's a holistic approach to self-care. This practice can help alleviate tight muscles, release tension, soothe frazzled nerves, and rebuild the pelvic floor and abdominal muscles that have undergone the rigors of supporting a growing baby for nine months. It's not uncommon to face challenges like discomfort during certain movements or activities post-birth, but be kind to yourself—these muscles have worked hard, and with time, they will rebuild. As you embark on this postpartum yoga journey, remember that it's okay to take things one step at a time. The road to recovery is unique for every new mom, so be patient, show yourself grace, and trust that, just like this phase of motherhood, the challenges too shall pass.

Remember, to get your doctor’s approval before starting or resuming any exercise and practice safely under the guidance of a certified pre & post natal yoga teacher

Simple Yoga Poses for New Moms

Boat Pose

The boat pose is extremely beneficial in building (or in this case possibly rebuilding) abdominal muscles. However, practice only after your doctor gives you the go-ahead. Take it slow and practice with the support of a wall or by keeping your legs bent. In a live yoga class, your teacher will be able to instruct you based on your form at the time. 

Boat Pose

How to do Boat Pose

  • Lie down on your mat. Inhale, and as you exhale lift your upper body and your legs up. 
  • Bring the legs straight up to a 45-degree angle. The torso will tend to fall back, but do not let the spine collapse. Keep your back straight. 
  • Stretch the arms in a straight line with your shoulders. 
  • Your body will be in a ‘V’ shape. 
  • Stay here for 5-10 breaths or as long as comfortable. Keep taking slow, deep breaths and engage your core.

Warrior 1 Pose

Many new moms face discomfort in their shoulders and neck due to the frequently looking down at their adorable babies while feeding or carrying them around. The warrior 1 pose is an effective remedy for this is incorporating chest-opening exercises.

Warrior 1 Pose

How to do Warrior 1 Pose

  • The starting position of all these asanas is the same. Stand about 3 feet apart with your right foot facing forward while your left leg is straight behind you with your foot flat on the floor. The foot will be pointing outwards. 
  • Come into a lunging position with your torso facing forward for warrior one. 
  • Now raise your hands up and gaze forward. Make sure your front leg knee is in line with your foot and thigh is parallel to the floor. 

Locust Pose

For further alleviating tension in the upper back, doing the Locust pose is helpful. This pose not only strengthens the spine, buttocks, and hamstrings but also provides a deep stretch for the upper chest, back, and belly. Additionally, it stimulates the digestive system and abdominal organs.

Locust Pose

How to do Locust Pose

  • Lie down on the stomach. Keep the forehead on the ground and arms stretched back, beside the thighs
  • Breathing in, lift up both legs, hands, chest and head off the ground. Keep the legs straight and do not twist the hip.
  • Hold and keep breathing. Make sure you look straight, keeping the neck long. 
  • Hold the asana with your core muscles, and keep the thighs engaged. 

Camel Pose

To enhance your backbend and achieve a more profound heart opening, Camel pose is beneficial. Ensure you're prepared for this advanced posture, and take it gradually, especially before attempting Full Camel, to ensure your abdominals and spine are adequately prepared. You might start by practicing Camel with your hands resting and providing support to your lower back. Begin by gently arching your back and opening your heart towards the sky. As your strength and flexibility increases, try reaching for your ankles. Take it slow so you don’t overstretch.

Camel Pose

How to do Camel Pose

  • Kneel on the mat and place your hands on the hips.
  • Your knees should be in line with the shoulders and the sole of your feet should be facing the ceiling. Keep the knees hip width apart. 
  • As you inhale, gently lengthen the spine and bring the pelvis in line with the thighs. 
  • Now slowly, arch your back and bend backwards. Now place the right hand on the right heel and as you exhale, drop your head back, circle the left hand from forward, up and back to the left heel. 
  • Gently drop your neck. Do not strain it. You can also keep it in a neutral position. 
  • Your toes can either be tucked or softened based on your flexibility. 
  • Stay here for a few deep, slow breaths.
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Bridge Pose

Postpartum anxiety is common with thoughts racing through your mind, contemplating every potential concern for your little one. While some anxiety is typical, if it begins to interfere with your daily life, it's essential to consult with your doctor. Bridge pose is helpful in relieving stress and anxiety as it activates the parasympathetic nervous system and calms the mind and body. It is also helpful in relieving headaches, and mild depression.

Bridge Pose

How to do Bridge Pose

  • Lie on the back, bend the knees and bring the heels closer to the buttocks. Keep the heels firmly on the mat. The feet should be hip width apart on the floor with the knees and ankles in a straight line. 
  • Hold the ankles with your hands.
  • Inhale and slowly lift the buttocks and hips up. Now lift the back and arch the back upward as you raise the lower, middle and upper back off the floor. 
  • Now lift the chest as high as possible towards the chin without straining. Ensure that the feet and shoulders lie firmly on the ground. Keep the inner thighs and glutes active and engaged. The thighs should be parallel to each other. 
  • Gently roll the shoulders and support your weight with the shoulders, arms and feet. 
  • Stay here for a few deep breaths. 

Every mama needs some time to herself, so try to join a live yoga class where you are not only doing practices beneficial for your mind and body, but also meeting other moms! Always remember to practice under the guidance of a certified pre & post natal yoga teacher. 

Join live yoga classes on Shvasa to practice safely with certified yoga teachers. 

Is yoga helpful for new moms?
Yes, yoga practice can help alleviate tight muscles, release tension, soothe frazzled nerves, and rebuild the pelvic floor and abdominal muscles that have undergone the rigors of supporting a growing baby for nine months.
Can new moms practice yoga?
Yes, new moms can practice yoga after getting their doctor’s consent. It is recommended new moms practice yoga live with a certified postnatal yoga teacher.
What are the best yoga poses for new moms?
Practice boat pose, locust pose, camel pose, warrior 1 and bridge pose as they help build strength as well as alleviate stress and anxiety.
5 Yoga Poses for New Moms
Pradeep Sattamaya

Pradeep is the Global Head of Yoga at Shvasa. He is currently pursuing his studies in Yoga texts, Ayurveda and modern Neuroscience. Pradeep successfully built a chain of yoga studios in Bangalore which was later acquired by a major Health/Fitness brand. He currently resides in Mysore, a heritage city with a close connection to Yoga traditions. Pradeep Sattwamaya (Deep) had the blessed opportunity to be accepted as a disciple by his guru, ParamhamsaSwami Niranjanananda Saraswati ( In the Sanyasa lineage of Shri AdiShankara, Swami Swami Sivananda, Swami Satyananda ). Pradeep spend two full years living and imbibing yoga at Gangadarshan, a traditional Yoga gurukula along the banks of river Ganga in Bihar. He completed first 12 year phase of discipleship in 2016. Pradeep has also practiced and closely studied the Mysore Astanga Yoga and Iyengar Yoga.

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