Post-Natal Care
Recover and Rebuild Strength with Yoga for Post-Natal Care
Postnatal care is the attention and support given to a mother after she has given birth. It’s important because it helps the mom recover from the physical and emotional challenges that come with pregnancy and childbirth.
Physically, a woman’s body goes through a lot during pregnancy and labor, and postnatal care focuses on helping it heal and regain strength. This care can include exercises, like yoga, designed to address specific post-pregnancy needs, such as strengthening core muscles and improving posture.
Emotionally, becoming a mom brings a lot of changes and sometimes challenges. Postnatal care provides support for the mom’s mental well-being, helping her navigate any stress, mood swings, or emotional adjustments that may occur after childbirth.
In essence, postnatal care is crucial for ensuring that a new mom can recover well, both physically and emotionally, and adapt to the demands of motherhood in a healthy way.
- Fatigue and Weakness: New moms often experience tiredness and a general lack of energy due to the physical demands of childbirth and the sleepless nights caring for their newborns.
- Mood Swings and Emotional Changes: Hormonal shifts post-birth can lead to mood swings, ranging from elation to weepiness. Adjusting to the new role of motherhood and managing expectations may contribute to emotional changes.
- Sleep Disturbances: Irregular sleep patterns of a newborn can result in sleep deprivation for new moms, impacting their physical and mental well-being as they try to adapt to the baby’s sleep schedule.
- Changes in Appetite: Hormonal fluctuations and the demands of breastfeeding can influence appetite, causing shifts in eating habits for some new moms.
- Physical Discomfort, including Pain and Soreness: The aftermath of childbirth often brings physical discomfort, including pain and soreness in areas such as the perineum or abdomen, requiring time and care for recovery.
- Hormonal Fluctuations: Postnatal hormonal changes can affect mood, energy levels, and overall emotional well-being as the body adjusts to new hormone levels post-pregnancy.
- Difficulty in Breastfeeding: Some new moms may encounter challenges with breastfeeding, such as latching issues or discomfort, which can contribute to feelings of stress and frustration as they strive to nourish their newborn.
- Adhomukha Svanasana (Downward-Facing Dog Pose): Holding the weight on the arms in this pose helps in building upper body strength, which can be beneficial for new mothers.
- Uttanasana (Hand to Foot Pose): Gently stretches the hamstrings, lower back, and spine, aiding in relieving tension and promoting flexibility. For postnatal care, it helps improve posture and release stress, but should be practiced carefully to avoid overstretching, especially in the early postpartum period.
- Uthita Trikonasana (Extended Triangle Pose): Engages the abdominal muscles, promoting toning and strength in the postpartum period.
- Virbhadrasan-II (Warrior Pose 2): Strengthens the legs, hips, and core while improving balance and stability, which is beneficial for postnatal recovery. It also helps in improving posture, opening the chest, and increasing energy, making it a great pose for building strength after childbirth.
- Ardha Chandrasana (Half Moon Pose): Improves balance and strengthens the legs, core, and lower back, which are important for postnatal recovery. This pose also helps open the hips and chest, alleviating tension while promoting stability and flexibility after childbirth.
- Paschimottanasana (Seated Forward Bend): Gently stretches the spine, hamstrings, and lower back, helping to relieve tension and discomfort often experienced during postnatal recovery. It also promotes relaxation, improves digestion, and enhances flexibility while supporting emotional well-being.
- Sirsasana (Headstand): Generally not recommended during the postnatal period, especially in the early stages, as it can place excessive pressure on the neck and pelvic floor. However, once the body has fully healed and with professional guidance, it can help improve circulation, strengthen the core, and boost overall energy.
- Salamba Sarvangasana (Shoulder Stand): Beneficial in postnatal care once the body has regained strength and the pelvic floor is stable. This pose helps improve circulation, strengthens the upper body and core, but should be practiced cautiously and under professional guidance to avoid straining the neck or abdomen.
- Setubandha Sarvangasana (Bridge Pose): This pose actively engages and strengthens the pelvic floor muscles, which is particularly beneficial for postpartum recovery.
- Viparita Karani (Legs Up the Wall Pose): Elevating the legs in Viparita Karani helps reduce swelling in the legs and feet, a common concern during postpartum recovery.
- Savasana (Corpse Pose): Essential relaxation pose in postnatal care, allowing the body and mind to rest and recover. It helps reduce stress, promotes deep relaxation, and can support the healing of the pelvic floor and abdominal muscles after childbirth.
- Bhramari Pranayama (Bee Breath): Induces a calming effect, reducing stress and anxiety commonly experienced postnatally.
- Anulom Vilom Pranayama (Alternate Nostril Breathing): Helps in balancing the sympathetic and parasympathetic nervous systems, promoting overall relaxation.
Adhomukha Svanasana
अधोमुख स्वनासन / Downward facing Dog Pose
The Sanskrit name is derived from Adhas/Adho (अधस्) meaning down, Mukha (मुख) …
Uttanasana
उत्तानासनI / Hand to Foot Pose
The name comes from the words उत्तान ,"intense stretch"; and आसन; āsana, "posture" …
Utthita Trikonasana
उत्थिता त्रिकोनासनI / Triangle Pose
The Sanskrit name comes from the Utthita, meaning “extended,” Trikona, meaning …
Virabhadrasana-II
विरभद्रासन II / Warrior Pose 2
The Sanskrit name is derived from vira (विरा) meaning hero, bhadra (भद्रा )meaning …
Ardha Chandrasana
अर्धचन्द्रासना / Half Moon Pose
The Sanskrit name is derived from ardha (अर्ध) meaning half, chandra (चन्द्र) …
Paschimottanasana
पश्चिमोत्तानासन / Seated Forward Bend
The Sanskrit name is derived from three Sanskrit words: Paschima (पश्चिमा) meaning …
Sirsasana
शीर्षासन / Headstand
The sanskrit name is derived from sirsa (शीर्ष) meaning head and asana (आसन) …
Salamba Sarvangasana
सलाम्बा सर्वंगासन / Shoulder stand
The sanskrit name is derived from Salamba (सलाम्बा) means " supported", Sarva …
Setubandha Sarvangasana
सेतुबन्ध सर्वंगासन / Bridge pose
The Sanskrit name is derived from Setu (सेतु) meaning bridge, Bandha (बन्धा) …
Viparita karani
विपरिता करणी / Legs up the wall Pose
The Sanskrit name is derived from Viparita (विपरिता) meaning inverted and Karani …
Savasana
शवासना / Corpse pose
The sanskrit name is derived from Śava (शव) meaning "corpse" and āsana (आसन) …
Bhramari Pranayama
भ्रामरी प्राणायाम / Humming Bee Breath
The Sanskrit word derived from Bhramar, which means “humming black bee", Prana …
Nadi Shodhan Pranayama (Anulom Vilom Pranayama )
नाडीशोधन प्राणायाम (अनुलोम विलोम प्राणायाम ) / Alternate Nostril Breathing
Nadi Shodhana ("alternate nostril breathing" or "channel cleaning breathing") …
