Giving birth transforms a woman’s life in profound and often unexpected ways. The constant flow of breath in yoga helps to open a calm path in the midst of 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 as soon as they give birth. However, doing certain yoga poses every day can help you lose weight after pregnancy and get fitter faster.
New moms know that exercise is a great way to condition their bodies after pregnancy, but adjusting to training time is tough. Especially when you spend the night and day tending to the needs of your newborn baby. Yoga is the best form of workout without gear or equipment for new moms.
To find out more about the safety and effectiveness of these yoga poses, Health Shots spoke with Samiksha Shetty, a famous yoga expert and yoga trainer.
Shetty says, “These yoga poses are absolutely safe for new moms. Yoga can help women navigate through their body’s transition, while also allowing them 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 Cow Cat Pose, this easy-to-do pose will help you lose weight after pregnancy faster and more effectively.
With slow synchronized breathing, this asana helps relieve the muscles of the spine, back, and neck by creating mobility in the spine and helping 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, lift your head, and arch your back.
Exhale, round your back by pulling your navel toward your spine. Tuck your chin toward your chest. Continue this flowing movement and connect your breath to each movement. Repeat this for 10 breaths.
2. Adho Mukha Svanasana (Downward Facing Dog)
“I’m sure you’ve heard of this one. He strengthens the arms and shoulders, lengthens the spine, calves, and hamstrings, and energizes the entire body.” Shetty says.
Start on the floor by placing your hands and knees down. Straighten your legs by lifting your knees off the ground and push your heels down as far as you can. Extend your spine away from the floor with the palms of your hands.
Stay here for 5 to 9 breaths.
3. Chaturanga (knee bends)
New moms can build their core strength while toning their arms with this strong pose.
Start in the same position as Vyaghra Swasa (Tiger Breathing/Cow Cat Poses) but with your knees back a few inches on the mat and your toes tucked in. First inhale, then exhale as you bend your elbows, keeping them close to your ribs, and slowly lower yourself closer to your baby. Inhale to push yourself up. Repeat this movement 5-10 times.
4. Baddha Konasana (Bound Angle Pose/Butterfly Pose)
This yoga asana provides a beautiful stretch and releases any built-up tension in the ankles, knees, and hips and improves hip mobility. It also strengthens the inner thighs, groin, and knees. It also helps to give a 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 both knees to the side. Place your feet in front of your pelvis, about a fist’s distance from your groin. Now take a deep breath and press your thighs and knees into the ground with gentle pressure. In a slow, controlled motion, begin flapping both legs from the hips like butterfly wings 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. Take a deep breath in, and as you exhale, lean forward bringing your chin or forehead closer to the mat. Hold for 30 to 60 seconds, and then on the next inhalation, come back up.
Variation-3 Supta Baddhakonasana (lying on the floor with the legs in the same position).
5. Goddess pose (wide squats)
This pose strengthens and stretches your hips, strengthens your core muscles, and increases circulation around the center of your hips and legs. All this helps to lose weight after pregnancy.
Start with your feet 3 to 4 feet apart with your toes pointing out in the same direction as your knees. As you exhale, bend your knees as you sink your hips to knee height. Try to keep your knees directly over your ankles. Inhale and stretch your legs.
6. Agnistambhasana (Fire Log Pose)
As the name suggests, this pose creates intense heat in and around the groin and pelvic region, which subsequently lessens any sciatic pain. This pose is particularly useful not only for new mothers, but also for cyclists, joggers, and office workers.
Sit on the floor with your knees bent and shins stacked with your right leg on top. Use your hand to place your right heel on your left knee. Keeping your hips square to the front of the room, rotate your hips and slowly walk your hands slightly forward, extending your spine. Hold for 30 seconds and repeat on the other side.
7. Bhekasana (Frog Pose)
This rather fun asana opens up your hip joints, reducing stress on your knees. It also strengthens the muscles of the lower back, helps with weight loss after pregnancy, aids digestion, and stimulates the organs in the abdominal cavity. All in all, a great stretch to do as often as possible.
Get on all fours, with your palms on the floor and your knees on the mat. Slowly widen your knees while feeling a comfortable stretch in your inner thighs, keeping the inside of each calf and foot in contact with the ground. Make sure to keep your ankles in line with your knees. Go down to the forearms. Stay here for 30 seconds.
8. Savasana (corpse pose)
Lie down on your mat with your back on the floor. Place your baby on his stomach.
“Try to have your baby’s head rest close to your heart. Release all the muscles in your body and try to relax as much as you can. Now focus on your breath. Some moms and babies get so relaxed in corpse pose; They even fall asleep!