Written By: Prerna Mittra | Updated : June 6, 2025 10:24 PM IST
Medically Verified By: Himalayan Siddha Akshar
Healing With Postpartum Yoga: Which Asanas Are The Best For New Mothers? (Photo: Freepik)
Postpartum health and yoga: Pregnancy and childbirth are beautiful experiences, but they can also be extremely challenging. A woman goes through intense physical, mental and emotional changes throughout these stages; hormonal fluctuations can make things more difficult. The journey, however, does not end with childbirth -- the postpartum period can be very crucial for both the mother's well-being, as well as her child's. The new mother has to take care of herself during this phase, so as to ensure the well-being of her child. In the absence of a healthy lifestyle with self-care activities -- including rest, relaxation, and exercise -- it can cause a major mental and physical health crisis for the mother. This is why yoga experts recommend certain asanas to be practised during this extremely vulnerable phase, so as to reduce the risk of postpartum depression, among other things.
According to Himalayan Siddhaa Akshar, an author, columnist, and founder of Akshar Yoga Kendraa, yoga offers wonderful solutions to tackle postpartum issues with awareness and empathy. "The physical and psychological impacts of pregnancy and childbirth can be effectively managed with various yogic practices. Postpartum yoga helps in healing, recovery, regaining physical strength, hormonal balance and mental stability," he states.
According to the yoga expert, this is the simplest and safest technique that can be started soon after a surgical birth. For this, you need to raise both arms and lengthen the spine. Walk at a medium pace, preferably in natural surroundings. For deeper impact, walk barefoot on grass. Practise daily for 11-21 minutes.
Benefits: A Himalayan practice, it is said to balance the mind and the body, fostering mindful movement with awareness and intention, and promoting effective blood flow to the whole body.
This is a powerful yoga pose. Stand with a gap between your feet. Inhale and lift both arms; hold this pranam mudra, fully stretching the spine. Exhale while bending the knees and coming to a deep squat, without lifting the heels. Simultaneously bring the palms in front of the chest, elbows pushing the knees away to widen the hips. Breathe deeply.
Benefits: This asana rebuilds lower body strength, helps the hips and abdomen recover, stimulates blood circulation towards the reproductive organs, promotes uterine health, the expert explains.
This is another effective yoga asana that can be practised during the postpartum phase. Start with Dandasana (seated posture with legs stretched out and together). Bend the knees and bring the base of both feet together, forming a 'namaste'. Pull the feet close to the pelvis, while pressing the knees towards the floor. Hold both feet together with the hands, lengthen the spine and push the chest outwards -- avoid leaning forward.
Benefits: It can stimulate energy towards the ovaries for recovery, improve blood flow towards the pelvic area, energise the reproductive organs, regulate menstrual cycle, and relieve stress.
Sit in a comfortable position with the spine straight, both palms facing upwards on the knees. Keep your eyes closed and focus on the breaths. Inhale for 3 seconds, hold the breath for 3 seconds, and then slowly exhale for 3 seconds.
Benefits: This practice can calm an anxious mind. It is helpful in increasing awareness, fighting postpartum depression, bringing the mind to the present moment, reducing mental clutter and enhancing the bond between the mother and her child.
