What can be more beautiful than being a mother? Some questions don’t have answers. Motherhood is a beautiful journey, it claims great strength, courage, pain, joy and whatnot. Being a creator of life in itself is the greatest achievement. And specially to new moms.
But it also brings significant changes in exchange for giving life to a young one. A woman’s body experiences many changes, especially in their core muscles.
Whether you’re recovering from delivery or simply want to feel stronger and more balanced, yoga can be your best friend. In this blog, we’ll cherish motherhood with six safe and effective yoga poses to help new moms rebuild their core strength, improve posture, and feel more energised every day.These postnatal yoga stretches target deep core muscles weakened after pregnancy.
Why Is Core Strength Important for New Moms?
The core isn’t just about abs; it includes the deep muscles in your abdomen, pelvic floor, and lower back, too. After childbirth, these muscles often weaken due to hormonal shifts, posture changes, and physical strain. Issues like weakened pelvic floor or diastasis recti can affect your recovery if you strengthen them now, you’ll benefit in ways as follows.
- Supports your spine.
- Improves posture.
- Reduces back pain and injury risk.
- Boosts energy and stamina.
- Helps with postpartum delivery recovery.
Here are the safest yoga poses to do after delivery to gently strengthen your body.
P.S: Being a new mother, your body need extra care and caution that is why always consult a doctor and professional Yoga instructor before performing any Yoga pose.
1. Cat-Cow Stretch (Marjaryasana-Bitilasana)
Why it works
Gently engages your abdominal muscles while improving spinal mobility and reducing lower back tension.
How to do it
- Start on your hands and knees in a tabletop position.
- Inhale, arch your back, lift your tailbone and head (Cow Pose).
- Exhale, round your back, tuck your chin, and draw your belly in (Cat Pose).
- Repeat for 8–10 breaths.
Tip: Move slowly and focus on deep breathing to activate your core.
2. Bird-Dog Pose (Dandayamana Bharmanasana)
Why it works
Targets deep abdominal muscles and improves balance, stability, and posture.
How to do it
- Begin in tabletop position.
- Extend your right arm forward and left leg back.
- Keep your hips square and core engaged.
- Hold for 5–10 seconds, then switch sides.
- Do 5–8 rounds on each side.
Tip: Imagine drawing your belly button toward your spine to keep the core engaged.
3. Bridge Pose (Setu Bandhasana)
Why it works
Strengthens your lower back, glutes, and pelvic floor, crucial areas post-delivery.
How to do it
- Lie on your back, knees bent, feet hip-width apart.
- Press into your feet and lift your hips.
- Keep your thighs parallel and squeeze your glutes.
- Hold for 5–8 breaths and slowly lower down.
Tip: Avoid over-arching your back; the movement should come from the glutes and core.
4. Modified Boat Pose (Ardha Navasana)
Why it works
This variation of the classic core pose is gentle yet effective for rebuilding strength safely.
How to do it
- Sit with knees bent, feet flat.
- Lean back slightly, keeping your spine straight.
- Lift your feet off the ground and keep your shins parallel to the floor.
- Hold for 3–5 breaths.
Tip: Place your hands behind your thighs for support if needed.
5. Cobra Pose (Bhujangasana)
Why it works
Opens the chest and strengthens the lower back, counteracting the hunched posture new moms often develop.
How to do it
- Lie on your belly with your hands under your shoulders.
- Inhale and lift your chest, keeping your elbows close to your body.
- Engage your core and press your pelvis into the floor.
- Hold for 5 breaths, then lower down.
Tip: Avoid overextending the lower back; lift only as far as feels comfortable.
6. Leg Lifts (Supta Uttanpadasana)
Why it works
Targets the lower abdominal muscles with control and precision.
How to do it
- Lie on your back, arms by your sides.
- Bend one knee or keep both legs straight based on your strength.
- Can keep your arms beneath the back for support.
- Slowly lift one or both legs to 45 degrees, then lower with control.
- Can lift both legs at a time.
- Repeat 8–10 times.
Tip: Place your hands under your hips for added support.
Final Words for New Moms Practicing Yoga
We all believe that you have already done the greatest and toughest deed one can believe. And now no task seems impossible to you. Eventually, you will gain the power you deserve. Some words for you.
- Start slow and listen to your body.
- Consult your doctor before starting yoga, especially after a C-section or complications.
- Focus on breathing, alignment, and control over intensity.
- Be patient, consistency is key.
Ready to Begin Your Yoga Journey?
At Habuild we believe that Yoga can help you achieve the core strength you aspire to and need. And if you’re a new mom looking to regain your strength and energy through yoga, join our Free 14-Day Online Yoga Classes designed especially for beginners. Rebuild your core, find your rhythm, and reclaim your vitality one breath at a time.
