If you are a new mommy, you must be going through a lot.
You deserve to be pampered…
And you need some quality me-time to reconnect to your body, clear and recalibrate your mind and recharge your energy.
So, why not make your yoga your ticket to a dreamy new-mom life?
Yoga is an all-in-one exercise that will take care of you inside-out, from your mind and mood to your body and shape.
No matter what your goals are…
With 6 different types of postnatal yoga online, specific research on Postnatal Yoga Poses like Savasana shows that this will help you relax and clear your mind. [1]
- Get in touch with Mais NOW to get your customised postnatal yoga programme!
Other types like hot yoga will help you lose weight and get back to your ideal body weight.
If you’re complaining of back pain after delivery, research show that Iyengar yoga has ––Literally–– got your back. [1]
Also, Asana yoga will strengthen your pelvic floor muscles, correct your posture and help you breastfeed your baby with love!
Here is more about the unbelievable benefits Postnatal Yoga Poses can bring to your life as a new mommy:
Postpartum Yoga Poses: A Whole Package of Benefits
1. Relaxation and Peace of Mind
All new mommies experience a cocktail of overwhelming excitement, fear, self-doubt, wondering and confusion.
These emotions are normal.
- However, did you know that they progress to post-partum stress and depression in 20% of new moms?
Which as this research shows [2] it can affect their quality of life and ability to take care of their babies.
Good news is, research shows that a proper postnatal yoga online programme combines relaxation poses (Asana), breathing techniques (Pranayama) along with meditation to effectively:
- Reduce anxiety levels,
- Reduce signs of depression
- Slow heart rate
- Slow breathing rate
- Relax tensed muscles
- Relieve stress [2],[3]
Postpartum yoga poses were also found effective in reducing the need for medications in treating post-partum depression. [2]
2. Restoring Pelvic Floor Muscles
Pregnancy and normal delivery put too much load on your pelvic floor muscles.
They become overstretched and too weak to support your uterus or control the passage of urine.
This is why some urine may skip while you laugh, cough or sneeze. [4]
‘Muladhara Bandha’ are yoga asanas that engage your pelvic floor muscles, these postnatal yoga poses can effectively reduce pelvic floor dysfunction [5] as they focus on:
- Restoring the strength of pelvic floor muscles
- Reducing symptoms like stress incontinence.
- Preventing prolapse of your pelvic organs [5],[6]
These special postpartum yoga poses not only are helpful for you, but also for your partner! Cause better pelvic floor muscles means a better, more satisfying sexual life. [7]
3. Correcting Muscle Imbalance
Pregnancy is natural…
However, the extra weight of the baby you had to carry around results in:
- Shortening of some muscles (e.g., back muscles)
- Weakness and overstretch of some muscles (e.g., abdominal muscles)
- Extra weight on joints (e.g., spine)
- Abnormal posture
These changes lead to problems like back pain, pinched nerves and joint pain. [8]
In addition, pregnancy hormones tend to increase flexibility of your ligaments.
- And did you know that this overstretches your ligaments leaving your joints less stable and more prone to injury and dislocation? [9]
This is where Mais Talie comes in, she helps you achieve all the benefits of postnatal yoga whilst avoiding any injury from potentially occurring whilst you are in your post pregnancy phase.
Request now a FREE CONSULTATION !
Postnatal Yoga Poses can be the magical solution for all these problems.
Cause the right yoga exercises can help you:
- Correct your posture,
- Restore muscle balance,
- Reduce your pain,
- Reduce stress and anxiety levels,
- Reduce body fat and
- Improve cardiovascular health [10]
4. Improving Breastfeeding
Did you know that customised postpartum yoga poses can help you breastfeed your little one?
Because your world now evolves around your new baby, you definitely would care to know that: in a recent study, 60 minutes of customised postpartum yoga poses 2 days/week for 8 weeks improved mom-baby interaction as well as the efficacy of breastfeeding. [11]
That’s right! Yoga can improve milk production by:
- Improving blood circulation around the breasts
- Stimulating your glands
- Release of prolactin and oxytocin hormones for breast milk production.
- Cleanse your body from toxins
- Relieve your stress and tension [12]
Safe Postnatal Yoga Poses to Start with
1. Savasana (corpse pose)
Savasana is a pose of total relaxation that gives you the peace and rest your body and mind deserve.
In this pose, lie down on your yoga mat with your body in a neutral position, breathe in and out while feeling your body parts dive into a deep resting state.
Although this pose is easy, it is challenging to clear your mind and let your stresses out.
2. Bridge Pose with Towel
If you are looking for a postnatal ‘stabilising posture’ to strengthen and tone your core muscles including pelvic floor, hip and inner thigh muscles, this pose is the one for you.
Lie down with your feet planted on the floor and a rolled-up towel is placed between your thighs.
Then, breathe in and out.
On your next exhalation, raise your hips off the floor and move into the bridge position while squeezing your butt and pressing the towel between your thighs.
Hold up for 5-10 breaths and repeat.
3. Root Lock Pose
This pose will help you retrain, tighten and restore your pelvic floor muscles.
Sit erect with your legs crossed, close your eyes and relax your body as you breathe in and out…
feel your chest expanding.
Draw your attention to your perineal muscles, try to contract these muscles and feel their contraction without affecting the smoothness and flow of your breathing.
Repeat this exercise 25 times.
4. Balasana (Child pose)
Time to get yourself some back-pain-free time after you’ve put your baby to sleep.
Simply kneel and sit on your knees, bend your body over your and stretch your arms in forward on the floor
Breathe in and out for several minutes.
This pose will help you gently stretch your knees, back, arms, shoulders, hips and ankles.
5. Rabbit Pose
Take your child pose to the next level to improve the flexibility of your spine.
From the previous child pose, bring your head closer and place the crown of your head on the floor, hold your feet with your hands creating a higher arch with your back.
Hold and breathe deeply.
6. Tadasana (Palm tree or Mountain Pose)
Among all Postnatal Yoga Poses, this pose will restore your posture, strengthen your muscles and improve milk production as it stretches the chest and shoulders.
Stand nice and tall with your feet a little apart, interlock your fingers, raise your arms high with your palms facing up and come on your toes.
Feel the stretch in your body, take deep breaths in and try to hold the pose for as long as you can.
Exhale slowly and come back to the original position.
7. Leg-Drain Pose
Drain those swollen legs with this simple, relaxing pose that will improve your blood circulation and decrease the feeling of heaviness in your legs.
Simply lie down on the floor near the wall, and put your legs on the wall bent in 90 degrees at the hips.
Maintain the position and breathe deeply in and out while feeling your legs getting lighter and lighter.
CONCLUSION
If you would like to take your new-mom life to the next level where you will be pampered and taken care of through a customised programme of postnatal yoga online or offline, it is time to cleanse your chakras, heal your energy flow and reconnect to your body.
All you need is an expert yoga teacher who deeply understands your problems, fears and worries like Mais Talie, the expert London Yoga trainer, who will draw you the shortest way to not only love yoga, but also love and trust yourself as a new mommy.
Who is Mais Talie?
Mais is a London law graduate who is a certified Ashtanga Yoga, Yin Yoga, Hot Yoga, Vinyasa Flow Yoga, and Hatha Yoga teacher.
- Her expertise in different yoga types makes her capable of customising a yoga programme based on your needs and fitness goals. So, whether you want to lose weight after childbirth, nurse your baby, restore your energy and strength, she will show you the best customised yoga-way to achieve your wonderful goals.Would you like to get 121 supports from someone who understands what you need?
- Would you like help you transform your body shape, eliminate anxiety, stress and recharge your energy levels and youth?
- Contact directly Mais now with your goals and enjoy getting 121 supports with this FREE CONSULTATION !
REFERENCES
1. Ana Davis –– Moving with the Womb –– Keys to a feminine yoga practice
https://www.blissbabyyoga.com/wp-content/uploads/2018/01/Moving_with_the_Womb_Ebook.pdf
2. Ishita Vijay Kamat and Deepali N. Hande (2019): Effect Of Yoga On Post-Partum Stress And Depression
https://www.ijrams.com/uploads/185/6887_pdf.pdf
3. Goran, Arif & Mishra, Pramod & Bhanot, Neha. (2020). EFFICACY OF YOGA IN PREGNANCY AND POSTPARTUM PHASE. International Ayurvedic Medical Journal. 8. 4528-4534. 10.46607/iamj3708092020.
https://www.researchgate.net/publication/350358913_EFFICACY_OF_YOGA_IN_PREGNANCY_AND_POSTPARTUM_PHASE
4. Ptak, Magdalena & Ciećwież, Sylwester & Brodowska, Agnieszka & Starczewski, Andrzej & Nawrocka-Rutkowska, Jolanta & Diaz-Mohedo, Esther & Rotter, Iwona. (2019). The Effect of Pelvic Floor Muscles Exercise on Quality of Life in Women with Stress Urinary Incontinence and Its Relationship with Vaginal Deliveries: A Randomized Trial. BioMed Research International. 2019. 1-7. 10.1155/2019/5321864.
https://www.researchgate.net/publication/330201220_The_Effect_of_Pelvic_Floor_Muscles_Exercise_on_Quality_of_Life_in_Women_with_Stress_Urinary_Incontinence_and_Its_Relationship_with_Vaginal_Deliveries_A_Randomized_Trial
5. Li, Qunfeng. (2022). The Effects of Yoga Exercise on Pelvic Floor Rehabilitation of Postpartum Women. Journal of Healthcare Engineering. 2022. 1-16. 10.1155/2022/1924232.
https://www.researchgate.net/publication/358121440_The_Effects_of_Yoga_Exercise_on_Pelvic_Floor_Rehabilitation_of_Postpartum_Women
6. Li Q, Zhang X. Effects of yoga on the intervention of levator ani hiatus in postpartum women: a prospective study. J Phys Ther Sci. 2021 Nov;33(11):862-869. doi: 10.1589/jpts.33.862. Epub 2021 Nov 9. PMID: 34776624; PMCID: PMC8575480.
https://pubmed.ncbi.nlm.nih.gov/34776624/
7. Anggraeni, Ni Putu Dian & Herawati, Lucky & Widyawati, Melyana & Arizona, I Komang. (2020). The Effect of Exercise on Postpartum Women’s Quality of Life: A Systematic Review. Jurnal Ners. 14. 146. 10.20473/jn.v14i3.16950.
https://www.researchgate.net/publication/339846939_The_Effect_of_Exercise_on_Postpartum_Women’s_Quality_of_Life_A_Systematic_Review
8. Fulya Bakilan , Demet Demiray Zelveci (2020): Musculoskeletal problems during pregnancy; J Clin Med Kaz 2020; 6(60):53-55 https://www.clinmedkaz.org/download/musculoskeletal-problems-during-pregnancy-9259.pdf
9. Cherni, Yosra & Desseauve, David & Decatoire, Arnaud & Veit-Rubinc, Nikolaus & Begon, Mickael & Fabrice, Pierre & Fradet, Laetitia. (2019). Evaluation of ligament laxity during pregnancy. 10.1016/j.jogoh.2019.02.009.
https://www.researchgate.net/publication/331231515_Evaluation_of_ligament_laxity_during_pregnancy
10. Mottola, Michelle. (2003). Exercise in the postpartum period: Practical applications. Current sports medicine reports. 1. 362-8. 10.1007/s11932-002-0049-z.
https://www.researchgate.net/publication/10685853_Exercise_in_the_postpartum_period_Practical_applications
11. Koyuncu, Saadet & Yayan, Emriye. (2022). Effect of Postpartum Yoga on Breastfeeding Self-Efficacy and Maternal Attachment in Primiparous Mothers. Breastfeeding Medicine. 17. 10.1089/bfm.2021.0320.
https://www.researchgate.net/publication/358523576_Effect_of_Postpartum_Yoga_on_Breastfeeding_Self-Efficacy_and_Maternal_Attachment_in_Primiparous_Mothers
12. Wildan, M., Kiswati, Jamhariyah, J., & Primasari, F. (2017). Benefits of Yoga in Increasing Lactating Mother’s Breast Milk Production.
https://www.iosrjournals.org/iosr-jnhs/papers/vol4-issue4/Version-3/C04431418.pdf
