Childbirth is one of the most transformative experiences in a woman’s life. However, it can be accompanied by some physical changes in the body. Most women experience a weakened core after giving birth, irrespective of the kind of birth they have had – vaginal or surgical. The core muscles are the ones that provide support to the spine and the pelvic area. Therefore, strengthening these muscles postpartum is essential to maintain good posture and avoid health complications.
Postpartum yoga has been found to be a safe and effective way to strengthen the core muscles. It is also beneficial for reducing stress, promoting relaxation, and improving overall well-being.
5 Yoga Asanas To Strengthen Core Muscles Postpartum
The Channel 46 caught up with Radha Gupta from All About Birthing, to discuss five effective yoga poses to strengthen the core muscles postpartum.
1. Bhujangasana (Cobra Pose)
Bhujangasana or Cobra pose is a simple but efficient posture that targets the back muscles, abdomen, and chest. The Cobra Pose can help you regain your spine’s strength, improve your posture, and tone your tummy muscles by deepening your core workout.
How To Do It
- Lie down on your front with your arms parallel to your body, and your palms pointing downwards.
- Place your feet together and press them firmly on the ground.
- Slowly raise your upper body up, using your core muscles, keeping your neck straight.
- Breathe in and out and hold the pose for 10-15 seconds.
- Repeat the pose 5-6 times.
2. Kumbhakasana (Plank Pose)
Kumbhakasana or Plank Pose is a great posture for strengthening the core muscles postpartum. In addition to core muscles, it also works on the shoulders, back, and legs.
How To Do It
- Get into a push-up position with your palms and toes on the floor, keeping your arms shoulder-width apart.
- Your body should be in a straight line from head to toe.
- Tighten your abdominal muscles and hold the pose for 20-30 seconds.
- Try to breathe normally while holding the pose.
- Repeat this 5-7 times.
3. Naukasana (Boat Pose)
Naukasana or Boat Pose is an effective yoga posture for toning the abdominal muscles, strengthening the lower back, and improving digestion.
How To Do It
- Lie down on your back, keeping your arms and legs straight.
- Breathe in and lift your upper body and legs off the ground, keeping them at a 45-degree angle.
- Your arms should be parallel to your thighs, and your toes should be pointed.
- Hold the pose for 15-20 seconds and then release.
- Repeat the pose 5-6 times.
4. Marjariasana & Bitilasana (Cat-Cow Stretch)
Marjariasana and Bitilasana are two postures that are often used together to stretch the spine and strengthen the core muscles.
How To Do It
- Start with your hands and knees on the ground.
- Inhale and arch your back towards the ceiling, pushing your stomach towards the floor. This is Bitilasana or Cow pose.
- Exhale and bring your head and tailbone towards the ground, pushing your spine towards the ceiling. This is Marjariasana or Cat pose.
- Repeat the stretch for 10 -12 rounds.
5. Setu Bandha Sarvangasana (Bridge Pose)
Setu Bandha Sarvangasana or Bridge Pose is a great yoga posture for strengthening the core muscles postpartum, as well as the back, legs, and glutes.
How To Do It
- Lie down on your back with your feet parallel and hip-width apart.
- Bend your knees and place your feet flat on the ground with your heels close to your hips.
- Press your palms into the floor and lift your hips towards the ceiling.
- Engage your core muscles and hold the pose for 15-20 seconds.
- Slowly release the pose and lower your hips to the ground.
- Repeat this posture 5-6 times.
In conclusion, postpartum yoga can be a beneficial and effective way to improve overall well-being and promote a healthy recovery from childbirth. It is essential to engage in exercises that target the core muscles to regain strength and avoid health complications. The five yoga poses discussed in this are effective in strengthening the core muscles postpartum. However, it is always recommended to take the go-ahead from a medical professional before engaging in any new postpartum exercise routine.
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