Giving birth transforms a woman’s life in profound and often unexpected ways. The steady flow of breathing in yoga helps to pave a calm path through all the changes and emotions that come with being a new mother. Physical changes must be accepted and women should not expect to get in shape once they give birth to a baby. However, doing certain yoga poses every day can help you lose weight after pregnancy and get in shape faster.
New moms know that exercise is a great way to condition their post-baby bodies, but fitting into workout time is tough. Especially, when you’re spending night and day tending to your newborn baby’s needs. Yoga being the form of workout without equipment or equipment is best for new moms.
To learn more about the safety and effectiveness of these yoga poses, Health Shots spoke with Samiksha Shetty, a celebrity yoga expert and yoga instructor.
Shetty says, “These yoga poses are absolutely safe for new moms. Yoga can help women navigate their body’s transition, while also allowing women to cope with life changes and postpartum depression. These poses should be done every day to build a strong foundation for recovery and healing.”
Here are 8 yoga poses to lose weight after pregnancy:
1. Vyaghra Swasa (Tiger Breath)
Commonly known as the cat cow pose, this easy-to-do pose will help you lose weight after pregnancy faster and more effectively.
With synchronized slow breathing, this asana helps to relieve the muscles of the spine, back and neck, creating mobility in your spine and helps to relax and soothe the entire body.
Start with your hands and knees on the floor. Keep your palms shoulder-width apart with your wrist just below your shoulders and keep your knees hip-width apart. Start by keeping your spine in a neutral position. Inhale, roll your shoulder blades back, lifting your head and arching your back.
Exhale, contour the back pulling the navel into the spine. Tuck your chin towards your chest. Continue this fluid movement and connect your breath to each movement. Repeat this for 10 breaths.
2. Adho Mukha Svanasana (Facing Down Dog)
“I’m sure you’ve heard of this one. It strengthens your arms and shoulders, stretches your spine, calves and hamstrings, and energizes your entire body.” says Shetty.
Start on the floor, putting your hands and knees down. Straighten your legs by lifting your knees off the floor and push your heels down as far as they will go. Extend your spine away from the floor using your palms.
Stay here for 5 to 9 breaths.
3. Chaturanga (knee push-ups)
New moms can build their core strength while toning their arms with this strong pose.
Start in the same position as the Vyaghra Swasa (tiger breath / cat and cow poses) but with your knees back a few inches on the mat and your toes bent. First, inhale and exhale as you bend your elbows, keeping them on your ribs, and slowly lower yourself closer to the baby. Inhale to press yourself back. Repeat this movement 5-10 times.
4. Baddha Konasana (Closed Angle Pose/Butterfly Pose)
This yoga asana provides a beautiful stretch and releases any tension stored in the ankles, knees and hips and improves hip mobility. It also strengthens the inner thighs, groin and knees. It also helps to give good emotional release.
Variation-1 Start by sitting on the floor with your legs stretched out in front of you and your spine straight. Now, bring the soles of your feet together, bending your knees to the side. Place your feet in front of your pelvis, at a wrist distance from your groin. Now, take a deep breath and press your thighs and knees towards the floor, applying light pressure. In a slow, controlled motion, start flapping both hip legs like the wings of a butterfly for about 60 seconds, then release.
Variation-2 Once you get into position with your feet pressed together. Hold your feet with your hands and open your feet like a book towards the ceiling. Inhale deeply, and as you exhale, lean forward bringing your chin or forehead toward the mat. Hold for 30 to 60 seconds and on the next inhalation, come back.
Variation-3 Supta Baddhakonasana (lying on the floor with legs in the same position).
5.Goddess Pose (wide squat)
This pose strengthens and stretches the hips, strengthens the core muscles, and increases circulation around the core of the hips and legs. All this helps to lose weight after pregnancy
Start with your feet about 3 to 4 feet apart with your toes pointing out in the same direction as your knees. As you exhale, bend your knees while lowering your hips to your knees. Try to keep your knees directly over your ankles. Inhale and straighten your legs.
6. Agnistambhasana (Fire Trunk Pose)
As the name suggests, this pose creates intense heat in and around the groin and pelvic area, subsequently decreasing any sciatica pain. This posture is particularly helpful not only for new moms, but also for cyclists, joggers, and desk workers.
Sit on the floor with your knees bent and your shins stacked with your right leg on top. Use your hand to place your right heel over your left knee. Keeping your hips in line with the front of the room, bend your hips and walk slowly with your hands slightly forward, extending your spine. Hold for 30 seconds and repeat on the other side.
7. Bhekasana (Frog Pose)
This quite fun asana opens up the hip joints, which reduces stress on the knees. It also strengthens the muscles of the lower back, helps you lose weight after pregnancy, helps with digestion and stimulates the organs in the abdominal cavity. In short, a great stretch to do ASAP.
Get on all fours, with your palms on the floor and your knees on the mat. She slowly widens her knees while feeling a comfortable stretch in her inner thighs, keeping the inner part of each calf and foot in contact with the floor. Be sure to keep your ankles in line with your knees. Lower down to your forearms. Stay here for 30 seconds.
8. Savasana (Corpse Pose)
Lie on the mat with your back on the floor. Put your baby on his stomach.
“Try to have your baby’s head rested close to your heart. Release all the muscles in your body and try to relax as much as you can. Now focus on your breathing. Some mothers and babies are so relaxed in corpse pose; they even fall asleep!