Top 10 Poses for Postpartum Recovery

Recovering from giving birth can be very challenging. Your body has changed a lot, making you feel tired, sore, and weak. 

Not taking care of postpartum healing can cause long-lasting pain, back issues, and weak stomach muscles. 

Many new moms find it hard to get their strength and flexibility back while taking care of a baby. What’s the good news? Gentle movements can help you regain balance and strengthen your body safely. 

Using poses that are suitable after giving birth can help you get stronger, improve your posture, and reduce stress. 

This guide shows ten helpful poses that can aid in healing after giving birth, making you feel more energized and confident as you recover.

Why Postpartum Recovery Is Important

After a woman gives birth, her body needs time to recover. During pregnancy and childbirth, the muscles, joints, and ligaments undergo major changes. 

Postpartum recovery routines help regain strength, increase flexibility, and boost mental health. These exercises help strengthen the core, lessen postpartum depression, and improve posture. 

Gentle moves can help with common problems like back pain, weak pelvic floor muscles, and tiredness.

Warm-up Exercises

Warming up gets your body ready to move and helps avoid accidents. Try these gentle warm-ups:

• Neck Rolls: Gently move your head in circles.
• Shoulder Rolls: Move your shoulders forward and then backward.
• Pelvic Tilts: Lie on your back with your legs bent. Lift your pelvis up and down.
• Deep Breathing: Inhale through your nose and exhale through your mouth to help your muscles relax.

Top 10 Poses for Postpartum Recovery

1. Child’s Pose (Balasana)

Balasana or Child’s pose is another yoga pose that will definitely help you have a happy bedtime and it also relaxes the back, hips, and legs.

• Kneel on the floor and then sit back on your heels.
• Stretch your arms forwards and lower your chest to the mat.
• Relax your forehead on the floor and take deep breaths.
• Hold for 30 seconds to one minute.

Benefits: Relieves lower back tension and promotes relaxation.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

The next examined movement is the Marjariasana-Bitilasana or the Cat-Cow Pose, the movement that involves holding the spine curved one way (Cat Pose) and then the other way (Cow Pose).

• Begin in a tabletop position, hands under shoulders and knees beneath hips.
• Inhale, arch your back, and look upward (Cow Pose).
• Exhale, round your spine, and tuck your chin (cat pose).
• Repeat for 8–10 breaths.

Benefits: Increases spinal flexibility and relieves back pain.

3. Bridge Pose (Setu Bandhasana)

Bridge Pose Yoga or Setu Bandha Sarvangasana is a simple backbend pose where only the hips float upward leaving your shoulder and feet planted on the ground.

• Lie on your back, knees bent, feet hip-width apart.
• Press through your feet and raise your hips.
• Hold for 10-15 seconds, then slowly lower.
• Repeat 3 to 5 times.

Benefits: Strengthens the lower back, glutes, and core muscles.

4. Seated Forward Bend (Paschimottanasana)

Seated Forward Bend or Paschimottanasana is a gentle yoga pose that stretches the back torso. It increases flexibility, reduces stress, and delivers an improved posture among the athletes.

• Sit with your legs extended forwards.
• Inhale, lengthen your spine, then exhale as you reach forward.
• Hold for 20 to 30 seconds.

Benefits: Stretches the lower back and hamstrings, improving flexibility.

5. Butterfly Pose (Baddha Konasana)

Baddha Konasana is also called the Butterfly Pose, a seated yoga posture that is used to direct weight to the pelvis.

• Sit with your feet together and knees bent outward.
• Hold your feet and gently press your knees to the floor.
• Hold for 30 seconds and take deep breaths.

Benefits: Opens the hips and strengthens the pelvic floor.

6. Legs Up the Wall (Viparita Karani)

The Legs-Up-The-Wall pose is a restorative yoga pose recognized by the term Viparita Karani in Sanskrit in which you lie facing the back while leaning your legs on a wall.

• Sit next to a wall and swing your legs up while lying on your back.
• Relax and rest your arms at your sides.
• Hold for 3–5 minutes.

Benefits: Improves circulation and reduces swelling in the legs.

7. Side-Lying Leg Lifts

• Lie on your side with one arm supporting your head.
• Lift the top leg slowly, then lower it.
• Repeat 10 times on each side.

Benefits: Strengthens the outer thighs and hips.

8. Pelvic Floor Exercise (Kegels)

• Sit or lie comfortably.
• Contract your pelvic floor muscles as if you were trying to stop the flow of urine.
• Hold for 5 seconds and then release.
• Repeat 10 to 15 times.

Benefits: Strengthens pelvic muscles and improves bladder control.

9. Standing Side Stretch

• Stand tall, feet shoulder-width apart.
• Raise one arm overhead while leaning to the opposite side.
• Hold for 10-15 seconds and then switch sides.

Benefits: Improves flexibility and relieves tightness in the sides.

10. Gentle Spinal Twist

• Sit with legs extended.
• Bend one knee and place the foot on the opposite side.
• Twist your torso toward the bent knee.
• Hold for 15-20 seconds, then switch sides.

Benefits: Improves spinal mobility and digestion.

Final Thoughts

Postpartum recovery takes time, and these gentle poses can help you regain strength and flexibility. Always listen to your body and progress slowly. With consistent practice, you’ll feel stronger, more balanced, and better prepared to handle the demands of motherhood.

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