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Ultimate Guide To Prenatal And Postpartum Yoga; Easy Yoga Steps


Yoga over the phases of pregnancy is the journey of the self, through the self, and to the self. A woman suffers a lot during those tough nine months and even after the delivery. You, being a mother, undergo uncountable changes- from physical, emotional, and mental upheavals. What can help you the best is a little while spent relaxing with Yoga.

Yoga can do a lot; it can ease your mind, help your body's transformation go smoothly, and additionally calms you eternally. Undoubtedly yoga is one of the most effective ways to combat stress and stay in the pink of health. However, it has to be performed differently during the phases of pregnancy, and for this reason, this guide mentioned below will help you know about:

  • Importance and benefits of yoga in pre-pregnancy and post-pregnancy
  • Best and easy exercise for prenatal yoga
  • To the bottom line

Importance and benefits of yoga in pre-pregnancy and post-pregnancy

Yoga is the body's art to define its flexibility and mold itself to enhance the body and mind. Being a mom, you have to be careful while doing prenatal/postnatal yoga or other physical exercises. Although there are many postpartum/prenatal yoga poses to avoid yet, there are specific ones that provide the best benefits to the body and hold significance for your well-being.

Here are the primary benefits that highlight the importance of yoga for pregnant mothers- It helps relieves anxiety, depression, and stress. Yoga improves flexibility, mental focus, and strength. Also, it boosts your self-confidence and brings positivity towards body transformations. Additionally, it eliminates the common body distresses like back pain, swelling, etc., and helps in a sound sleep.

Moreover, yoga for postpartum is a great way to initiate faster body recovery. The yoga poses are the best to calm down the mind from postpartum depression faced by most moms after delivery. Without a doubt, it helps support body postures, promotes healing, and relaxes the mothers. Indeed, it strengthens the back, pelvic muscles, and abdomen. Furthermore, it helps you feel good about your body, therefore helping make a good bond with the baby.

Now you have got familiar with the main benefits of prenatal and postnatal yoga. If you are eager to start physical exercise, you can take help from online yoga classes for mothers. However, taking the help of a doctor is advisable as they know what suits you and your body the best. Gentle yoga, Nidra yoga, and beginners yoga are some great options.

Best and easy exercise for prenatal yoga

  • Alternate Nostril Breathing (Anulom Vilom)
  • Standing side stretch. Target areas: Shoulders and upper back
  • Wide knee child's pose
  • Bound angle pose (Baddha Konasana)
  • Cat-cow pose (Marjaryasana Bitilasana)
  • Yoga squat (Malasana)
  • Easy pose (Sukhasana)
  • Corpse Pose (Savasana)

Best and easy exercise for postnatal yoga

  • The child's pose
  • Corpse pose
  • Cat and cow
  • Downward facing dog
  • Forearm plank
  • Ragdoll roll
  • Bridge pose
  • Legs up on a wall

Yoga is a great way to relax your mind and body. However, it totally depends on what kind of birth you give- a C-section or a normal delivery because the stretching can sometimes lead to mishappenings. It is advisable to consult the doctor on priority for a better piece of medical knowledge.

To the bottom line

Before practicing these easy yoga exercises for prenatal and postnatal care, it is essential to be in the observation of an experienced and well-skilled individual. Yoga, without question, benefits the moms for a healthy pregnancy period; however, always be careful because all the changes that occurred and are still in the process are purely natural and will take time to be normal.

Happy and Safe Self-Caring!