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5 Gentle Postpartum Yoga Poses for Healing and Relaxation

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Discover five gentle postpartum yoga poses to support healing and relaxation. These simple stretches can help new moms relieve stress, promote flexibility, and reconnect with their bodies.

5 Gentle Postpartum Yoga Poses

Hi there, I’m Chantal – welcome to Ironwild Fitness!

I am a mom, a certified personal trainer, and also a certified nutrition coach.

It’s nice to “meet” you!

Looking for gentle postpartum yoga poses for healing and relaxation?

If you’re a mom, you probably already know that the postpartum period, also known as the fourth trimester, is a time of profound transformation for new mothers.

While the joy of welcoming a new baby is immense, the physical and emotional demands can be equally overwhelming.

Incorporating gentle yoga into your postpartum routine can aid in healing, promote relaxation, and help you reconnect with your body.

Disclaimer: I am NOT a doctor or physical therapist. Please ensure that you have been cleared for exercise before trying these! Do these poses at your own risk. 🙂

Here are five gentle postpartum yoga poses that can support you on this journey.

Discover five gentle postpartum yoga poses to support healing and relaxation. These simple stretches can help new moms relieve stress, promote flexibility, and reconnect with their bodies.

5 Gentle Postpartum Yoga Poses for Healing and Relaxation

1. Child’s Pose (Balasana)

Benefits: Child’s Pose is a restorative posture that gently stretches the lower back, hips, and thighs. It helps in relieving stress and fatigue while promoting relaxation.

Child's Pose

How to do it:

  1. Kneel on the floor, touching your big toes together and sitting on your heels. Spread your knees hip-width apart.
  2. Exhale and lay your torso down between your thighs.
  3. Stretch your arms forward, palms down, or place them alongside your body, palms facing up.
  4. Rest your forehead on the mat and breathe deeply, allowing your body to relax into the pose.
  5. Hold for 1-3 minutes, focusing on your breath.

Related Reading: How To Design A Postpartum Workout Plan

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Benefits: The Cat-Cow stretch helps in gently massaging the spine, improving flexibility, and relieving tension in the back and neck. It also helps in toning the abdominal muscles.

Cat-Cow Stretch

How to do it:

  1. Start on your hands and knees in a tabletop position with your wrists directly under your shoulders and your knees under your hips.
  2. Inhale, arch your back and lift your head and tailbone towards the ceiling (Cow Pose).
  3. Exhale, round your spine, tuck your chin to your chest, and tuck your tailbone under (Cat Pose).
  4. Continue to flow between these two poses, matching your movements with your breath, for 1-2 minutes.

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3. Reclining Bound Angle Pose (Supta Baddha Konasana)

Benefits: This pose opens the hips, stretches the inner thighs, and promotes deep relaxation. It is especially beneficial for relieving tension in the lower back and pelvis.

Reclining Bound Angle Pose

How to do it:

  1. Lie on your back with your knees bent and your feet flat on the floor.
  2. Bring the soles of your feet together and allow your knees to fall out to the sides, creating a diamond shape with your legs.
  3. Place your arms by your sides, palms facing up, or rest them on your belly.
  4. Close your eyes and take deep, calming breaths. Stay in this pose for 3-5 minutes, focusing on the gentle stretch and relaxation.

4. Legs Up the Wall Pose (Viparita Karani)

Benefits: Legs Up the Wall is a restorative pose that helps reduce swelling in the legs and feet, improves circulation, and promotes relaxation. It is also effective in relieving lower back pain.

Legs Up the Wall Pose

How to do it:

  1. Sit sideways next to a wall with your knees bent and your feet on the floor.
  2. Lie back and swing your legs up against the wall. Your buttocks should be as close to the wall as possible.
  3. Allow your arms to rest by your sides, palms facing up.
  4. Close your eyes and take slow, deep breaths. Stay in this pose for 5-10 minutes, allowing your body to relax completely.

5. Savasana (Corpse Pose)

Benefits: Savasana is the ultimate relaxation pose, allowing the body and mind to rest completely. It helps in reducing stress, lowering blood pressure, and promoting overall well-being.

Savasana

How to do it:

  1. Lie flat on your back with your legs extended and your arms by your sides, palms facing up.
  2. Close your eyes and take deep, slow breaths, allowing your body to sink into the mat.
  3. Focus on relaxing each part of your body, starting from your toes and moving up to the crown of your head.
  4. Stay in this pose for 5-10 minutes, enjoying the deep sense of relaxation.

Tips for Practicing Postpartum Yoga

  • Listen to Your Body: Always listen to your body and avoid pushing yourself into any pose that feels uncomfortable or painful.
  • Modify as Needed: Use props such as pillows, blankets, or yoga blocks to support your body and make the poses more comfortable.
  • Stay Hydrated: Drink plenty of water before and after your practice to stay hydrated.
  • Be Consistent: Aim to practice these poses regularly, even if only for a few minutes each day, to reap the benefits over time.

You Might Also Like: 5 Tips On Postpartum Core Restoration from A Physical Therapist

I hope you give these gentle postpartum yoga poses a try!

Postpartum yoga can be a gentle and effective way to support your body and mind during the fourth trimester.

These five poses offer a combination of stretching, strengthening, and relaxation, helping you to heal and rejuvenate.

Remember to be patient with yourself and embrace this time of transformation with compassion and care.

Until next time,

Chantal from Ironwild Fitness

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