By Sneha Sadhwani,
Clinical Nutritionist
Breastfeeding is a beautiful phase, but it can be challenging for lactating mothers as they experience pressure and discomfort in their neck, back and shoulders.
Practicing yoga is a perfect way to heal your body and recover from post-pregnancy related health and posture issues.
Moreover, yoga exercises stimulate the pituitary gland, that causes a rise in the prolactin hormone, which enhances breast milk production.
Let’s have a look at some helpful yoga poses for nursing mothers:
1. Cat-Cow Pose
This pose eases the tension in the spine. First, place your hands and knees on the floor. Your knees should be under your hips and your wrists under your shoulders. Place your spine in a neutral position, with your back flat. This is known as tabletop position.
Now take a deep breath, as you inhale arch your back and drop your stomach towards the floor. Lift your chin and chest upwards and look towards the ceiling. This is called the cow pose.
Moving next to the cat pose, exhale and round your spine upwards towards the ceiling. Pull your belly button upwards towards the spine, release your neck and tuck your chin towards your chest.
Continue flowing between cat and cow pose and do concentrate on your breathing.
2. Sphinx Pose
This yoga pose strengthens the back and helps in getting rid of lower back pain. To begin with, lie flat on your stomach with your legs stretched behind and toes flat on the ground.
Rest your chin on the mat. You can even practice this pose on your bed.
Next, inhale and place your forearms parallel to each other and flat on the mat. Elevate your chest and head up and raise yourself up. Press your pelvis on the floor.
3. Pranayama
This pose is a great way to release stress and to calm your mind.
To start this yoga pose, sit comfortably in a cross-legged position with your back straight and your eyes closed.
Close the right side of your nostril using your thumb from your right hand. Inhale deeply through your left nostril.
Use your ring finger to close the left nostril and exhale as you release the right nostril. Repeat this procedure.
4. Heart Opening Using A Block Or A Bolster
This pose focuses on the upper body and helps it to relax.
First, lie flat on your back. Place a block or a bolster under your shoulder blades. You can either bend your knees or place them flat on the floor.
Stretch your hands towards your sides or backwards, that is behind your head.
This pose stretches the body and releases tension and pressure in the neck and shoulders.
5. Bridge Pose
Bridge pose restores the posture and strengthens the legs.
First, lie flat on the floor, bend your knees and place your feet firmly on the floor.
Exhale or breathe out and lift yourself up pressing your arms and feet onto the floor.
Lift your hips and buttocks and interlock your hands under the body. Broaden your shoulder blades and keep them firm.
6. Upward Facing Dog Pose
This pose is excellent for strengthening your arms, spine and back.
To begin with this exercise, lie on the floor face down, stretch your legs back and place your arms besides your body.
Next, bend your elbows and place your palms on the floor besides your waist.
Take a deep breath or inhale and push yourself forward along the floor. Now gently lift your torso, hips and knees off the floor. Slightly tilt your head backwards.
At this point your body weight is spread across your palms and top of your feet.