Becoming a new mom can be one of the most exciting and overwhelming experiences in a woman’s life. Adjusting to the changes in your body, your daily routine, and your emotions can take time and effort. That’s where breathwork and yoga can come in handy. These practices offer a range of benefits that can help new moms manage stress, and improve their physical health. It can also promote a sense of calm and balance.
This blog is designed to provide valuable insights for all new moms, regardless of their prior experience with breathwork and yoga. We will present a variety of techniques and poses that can help you feel more grounded and centered during this transformative period. Regardless of your level of experience, you will discover something that meets your requirements. From soothing stretches to relaxing breathing exercises, we have got it all covered. So, get ready to embrace the world of breathwork and yoga for new moms, and let’s begin this journey together.
7 Gentle Yoga Poses for New Moms
The following are the seven gentle yoga poses for new moms to try. What makes them great is because they are safe and effective. They are also yoga poses that can improve flexibility and strength, promote relaxation and stress relief, and are designed to be gentle on the body. Whether you want to improve your posture, ease tension, or simply take some time for yourself, these poses will help you feel centered and balanced as a new mom.
Kegel Exercises
Kegel exercises are beginner yoga poses that you can start with if you want to experience all the gentle yoga poses for new moms. Simply put, these exercises will help you prepare your body for the other more complicated yoga poses. Before assuming a comfortable child’s pose (a position where you need to kneel and sit on your knees while bending down), make sure that your bladder is empty because you need to tighten your pelvic floor muscles.
Once the said muscles are already tightened, hold tight and count for 3 to 5 seconds. Then, relax your muscles for 3 to 5 seconds. When doing kegel exercises, you must breathe deeply and relax the other parts of your body. Just tighten your pelvic floor muscles, but don’t include your stomach, thigh, buttock, or chest muscles. Ideally, it is recommended to repeat the kegel exercises 10 times, 3 times a day.
Navasana
Navasana, or boat pose, is a yoga you should try after getting comfortable with kegel exercises. With this yoga pose, you need to remember that you should take everything slow since it is about rebuilding abdominal muscles and core strength. That’s why this yoga pose naturally begins by assuming a seated position with knees bent and feet flat on the floor. Once you are already comfortable, you can start lifting your feet off the floor while keeping your knees still bent. Bring your shins parallel to the floor. This is called the half-boat pose.
Next, straighten your legs to a 45-degree angle. When doing that, you should make sure that your torso remains as upright as possible to make a V shape with your legs. Then, straighten your arms roughly parallel to the floor with your palms turned up. Do your best to balance with your position to effectively rebuild your abdominal muscles and core strength. Stay and breathe deeply for about at least five breaths or as long as you can.
After inhaling deeply, exhale and release your legs. Then, inhale again and go sit back.
Warrior I with Shoulder Bind
Common dilemmas for new mothers are pain on sore shoulders and neck. Luckily, the Warrior I with Shoulder Bind can help manage those muscle pain issues since it is a yoga pose for new moms that can help balance strength and flexibility. To start, stand up straight and step your right foot forward and shift your foot slightly to the right. Bend your front knee 90 degrees, and remember that your thigh should be approximately parallel to the floor. Pivot your left heel to the floor with your foot at a 45-degree angle.
Then, place your feet slightly wider for more stability or align your left and right heel. As you inhale, raise your torso and reach up with the arms. Your hands should be shoulder-distance apart and palms facing each other. Also, you should allow your shoulder blades to open out and up. While in the yoga pose, you can also rotate your biceps back, and firm your triceps into your midline. Press your left thigh and release your tailbone toward the floor, and hold for 5–10 breaths.
Locust with Shoulder Bind
The Locust with Shoulder Bind yoga pose can help release the tension that builds up in the upper back. Besides that, it also helps with rebuilding strength in the spine and stretching the upper chest, back and belly. To begin, lie down in a prose position with your arms along the sides of your torso, with your palms facing up and your forehead on the floor. Turn your big toes toward each other while internally rotating your thighs and firming your buttock muscles.
Next, interlace your hands behind your back, keep them straight. Roll your shoulders toward one another up toward the sky and squeeze your shoulder blades into the centerline. Then, lift your head, legs, and torso off to the floor while gazing forward. Lift your bound arms off your buttocks. Continue on drawing your shoulder blades back. Take five breaths and release from your position. Then, repeat the cycle again.
Camel Pose
Camel is a great choice for a deeper backend with even more heart opening. Ensure you’re prepared for this and take it gently before returning to Full Camel to ensure your abdominals and spine are prepared. Move into Camel with your hands resting and supporting your lower back first. Gently arch your back and let your heart open to the sky.
Try reaching for your ankles as your strength and flexibility increase. Again, go slowly, so you don’t overstretch. Camel pose stimulates the heart chakra and can elicit strong emotions. Physically, you may feel a little lightheaded following the posture, so exhale slowly and rest in a comfortable kneeling position for a few breaths to reap the benefits.
Rabbit Pose
Rabbit Position, the inverse of Camel, activates and articulates the vertebrae because the tight chin tuck stretches across the lumbar, thoracic, and cervical spine and activates the internal organs and thyroid gland.
Direct your attention to the crown of your head and notice how much weight it is bearing. That shouldn’t be too much; if it is, use your grip. Pull harder and lower it slightly to take additional weight into your hands. Hold for five lovely, nourishing breaths.
Bridge Pose
After giving birth, anxiety is a common occurrence. However, practicing the bridge pose in yoga can serve as an effective remedy for anxiety. This particular pose has the ability to calm the mind, alleviate headaches, and mitigate stress and mild depression.
7 Benefits of Yoga for New Moms
Yoga is a powerful tool that can help new moms navigate the physical and emotional changes that come with motherhood. From reducing stress and anxiety to improving flexibility and core strength, practicing yoga can offer a wide range of benefits for new moms. These are the following:
Boost energy levels
As a new mother, your attention is solely dedicated to your baby’s needs, leaving you with limited time for proper sleep. This can result in feeling constantly exhausted and drained. However, by practicing postnatal yoga breathing exercises and focusing on your breath, you can revitalize and energize yourself.
Correct poor posture
During pregnancy, your posture can be affected due to carrying your baby in your belly for nine months. Additionally, breastfeeding and holding your baby can add weight to your back, leading to further strain. However, you can improve your posture and strengthen your core by learning yoga from free online videos at home. Practicing yoga can help straighten your back, shoulders, and neck, and restore your natural poise.
Improve bladder control
Mothers often encounter issues with bladder control and incontinence, which can lead to reduced sexual pleasure. However, practicing yoga and pelvic floor exercises, such as Kegel exercises, can aid in strengthening and toning pelvic floor muscles. These exercises can improve bladder control, enhance urine flow, and ultimately address issues related to sexual pleasure.
Help manage postnatal depression
New mothers often struggle with postnatal depression due to the overwhelming nature of taking care of their baby while neglecting their own needs. This can lead to hormonal imbalances and negative mood states. However, postnatal yoga poses can aid in boosting self-confidence, while deep breathing exercises can promote relaxation and calmness. By initiating a postnatal yoga and meditation practice, mothers can effectively manage depression and anxiety while taking care of themselves and their baby.
Prevent backache
After giving birth, many new mothers experience backaches and stiffness, which can be exacerbated by nursing and rocking their baby. However, by incorporating yoga into their postnatal plan, they can stretch their spine and alleviate backaches.
Improve digestion
It is not uncommon for new mothers to experience digestive disorders after giving birth. Hormonal changes, stress, and lack of sleep can all contribute to these issues. However, incorporating yoga into a postpartum routine can be a helpful way to improve digestion.
Yoga poses that focus on the digestive system can be practiced for just ten minutes a day, making them a manageable addition to a busy new mom’s schedule. These poses may include twists, forward folds, and gentle inversions. Twisting poses can aid in the elimination of waste from the body, while forward folds can stimulate digestion and relieve constipation. Gentle inversions can help to move stagnant energy and fluids through the digestive tract.
In addition to improving digestion, practicing yoga can also help to alleviate stress and promote relaxation, which can have a positive impact on digestive health. By committing to a regular yoga practice, new mothers can take steps to support their digestive system and improve their overall well-being.
Strengthen abdominal muscles
It’s not uncommon for women to experience laxity in their abdominal muscles and a sagging tummy after giving birth. This can be due to the stretching of the abdominal muscles during pregnancy, as well as the hormonal changes that occur. However, practicing yoga exercises like kapalbhati can help new mothers strengthen their abdominal muscles and achieve a flatter stomach after pregnancy. By regularly engaging in these exercises, you can target the muscles in your abdomen and help them regain their strength and tone. Ultimately, incorporating yoga into your postpartum fitness routine can be a great way to not only improve your physical health, but also provide a sense of mental well-being during a time of significant change and transition.
Final Thoughts
Incorporating breathwork and yoga into postpartum recovery can be highly beneficial for new mothers. These practices can help strengthen the abdominal muscles, and release tension in the body. It can also promote relaxation and mental clarity during a time of change and transition. The kapalbhati breathing technique, as well as poses such as the cat-cow stretch and bridge pose, are especially effective in targeting the abdominal muscles and helping new mothers regain their strength and tone.
It’s important for new mothers to consult with their healthcare provider before beginning any new exercise routine and to listen to their bodies, starting slowly and gradually building up to more challenging poses and techniques. By prioritizing self-care and incorporating breathwork and yoga into their postpartum recovery, new mothers can feel more empowered, energized, and confident as they navigate the joys and challenges of motherhood.
Regina is the right breathwork professional you can trust to help you experience the power of breathwork and move on to incorporating it with yoga and other beneficial activities. Interested in experiencing breathwork with Regina? Regina offers two virtual breathwork sessions per month, which are easily accessible from anywhere in the world. Check out and join us for a session!
