Before we dive into suitable yoga after delivery poses, let’s celebrate you for a moment. You’ve accomplished something amazing–nurtured your darling kid for nine whole months and given life to a whole new part of you. It was definitely quite the labor (pun intended), but isn’t it equally rewarding to touch your baby’s tiny little fingers and kiss their bouncy, soft face? Sure, them crying at 4 AM might be a tad bit annoying and kind of ruin your sleep daily, but hey, their soft giggles and bright smiles when they see you remain unmatched, too, isn’t it?

If you’ve just recently become a new mom, or if you’ve done it before, just relived the first time your hormones did a complete 360 turn and changed forever, this article is for you. If you’re constantly losing sleep to change diapers at ungodly hours and just generally tired all the time, this article is for you; finally, if you’ve been trying to “get back into shape” for some time now, but every fitness article you start reading warns that the poses are “not suitable for pregnant and lactating women”, this article is for you–and it’s not like those other articles!

If you don’t have a lot of time to do yoga, even 5-10 minutes of daily practice can help you get the energy you always seem to be lacking. Of course, you should be very careful even if you’re doing yoga; there are some precautions while doing postnatal yoga, and we’ll see those as well!

But before you roll out your mat, here are some things you should take care of:

1. Start Slowly: Begin your postnatal yoga journey with gentle, easy poses and don’t exert yourself too much. You can also try doing some easy asanas in our 14-Day Free Online Yoga Classes.
2. Avoid Strain: Only engage your core a little, like how your baby lightly bumps on their crib. Skip deep core exercises that feel as serious as your baby losing their favourite teddy bear until your doctor gives you the go-ahead.
3. Use Props: Yoga blocks and cushions can be the boost you need for your postpartum yoga.
4. Be Patient: Good things take time, so listen to your body and recover at your own leisurely pace.
5. Consult your Doctor: Most important of all, you should check with your doctor if it’s safe to indulge in yoga practice in your healing state post delivery.
6. An Easy-to-Digest Diet: Make sure that your diet only includes foods that you can easily process and digest; avoid herbs & spices (like ajwain, hing) and unpasteurised milk. You should also avoid spicy foods; liquids and softer items like ripe bananas and avocados are the way to go!

Now that we know how to be careful, let’s begin with some easy-going post pregnancy yoga poses:

1. Cat-Cow Pose (Marjaryasana-Bitilasana):

Benefits:

Have you forgotten what it’s like to sit straight and not have a terrible posture? It’s not your fault or even your baby’s–all the baby-carrying, stroller-pushing, and feeding has moulded you like that, but it doesn’t have to be permanent! This pose can set you right and give you the straight spine you haven’t felt in so long (and it will make it so much easier to check up on your baby’s crib 50 times a day).

How to do it:

1. Get on all fours with your hands directly under your shoulders and knees under your hips. Inhale slowly, pull your belly towards the ground, lift your tailbone, and look up. “Moo,” and you’ll feel just like a cow!
2. Exhale and round your spine upwards, tuck your chin to your chest and pull your belly button to the sky. Do you feel like purring or playing with yarn? That’s the cat pose!
3. Repeat this series for 8-10 breaths, and keep breathing in sync with your movement.

2. Child’s Pose (Balasana):

Benefits:

No, it doesn’t involve your baby! It’s a simple pose to let you breathe calmly for a moment (or five). You’ll feel this pose as a stretch in your lower back, hips, and shoulders. They need it after all that baby-burping and patting them to fall asleep. Feeling too overwhelmed with all these diapers and your baby crying all the time? This pose can also help calm your anxiety and return you to the carefree mindset of your own childhood!

How to do it:

1. Sit back on your heels, ensuring your big toes touch and keep your knees hip-width apart.
2. Stretch out your arms in front of you and place your palms on the floor.
3. Lower your forehead to the mat; if your head doesn’t touch the ground, you can just use a rolled-up towel or blanket to support your head.
4. Relax your body and let your chest sink toward the mat. 
5. Breathe deeply and hold the pose for about 30 seconds to 1 minute; if you wish to hold for longer and your baby hasn’t started making their noise yet, feel free to relax for more time.

Note: Avoid doing this asana if you face knee problems.

3. Warrior II Pose (Virabhadrasana II):

Benefits:

It’s a great asana to strengthen your legs and improve your balance; carrying your baby in your arms all day must have shown you how strong your legs are and, most importantly, how balanced you are! Plus, this pose opens your hips; if you’ve lost lower body flexibility, get ready to get it back!

How to do it:

1. Stand on your mat with your feet spread wide apart.
2. Turn your right foot outwards and bend the right knee to form a 90-degree angle.
3. Also, turn your left foot partially inwards to avoid too much strain.
4. Stretch your arms to shoulder height on your sides, parallel to the ground.
5. Face your palms downward and turn your neck to look towards your right hand.
6. Hold the pose for about 30 seconds and breathe deeply throughout.
7. Relax your hands and straighten your feet for a deep breath.
8. Repeat the same steps for the left side.

4. Butterfly Pose (Baddha Konasana):

Benefits:

Opens up your hips and inner thighs, reducing your lower body’s stiffness. It also relieves the discomfort you might feel when you sit for too long. And say goodbye to our swollen feet because this asana helps circulate blood throughout your body.

How to do it:

1. Sit on a yoga mat with your spine straight and stretch your legs in front of you.
2. Pull together the soles of your feet and draw them close to your pelvis.
3. Let your knees fall towards the mat, maybe even touching it, if comfortable.
4. Hold your feet or ankles with both hands and gently flap your knees up and down like how butterfly wings flutter.
5. Move slowly and continue for 30 seconds to 1 minute. 

Note – In case you’re doing yoga after c section, consult your doctor on how you can safely do it.

5. Legs Up the Wall (Viparita Karani):

Benefits:

Swelling in your feet still not going away? This asana may help! It can also help to calm your nervous system as you blissfully lie with your legs up the wall. And hey, recovery doesn’t seem so distant anymore!

How to do it:

1. Lie down and scoot your hips close to a wall.
2. Extend your legs upwards and let your arms rest next to you.
3. Breathe deeply and stay in this pose for 5-10 minutes–unless your baby decides they need you again before that!

Final Words

Your goal while doing yoga after c section or yoga after delivery of your cute little human should not be to get fitter or get the dream summer body. When you’re doing postnatal yoga, you should focus on relaxation. Think of green meadows and calming sea waves. Of course, being able to touch your toes without wincing will be an added bonus, but the goal is mental peace. Plus, you can bring your partner into the practice and bond as a family to beat the pregnancy blues.

Finally, remember that you don’t have to work out for an hour or two daily; that’s probably not feasible with a baby! Even spending 5-10 minutes daily on yourself will help you get the mental peace you’ve been missing and, most importantly, the flexibility that you might have been craving for over 9 months now. And you can begin your practice by joining our 14-day free Online Yoga Classes! It’s time to rock your baby to sleep and roll out your mat! Happy strengthening!