Yoga As A Post-Natal Workout



Yoga is a great workout for a mother post-delivery. But yoga is not just a physical session of heavy poses. It is meant to be a ‘union’ of body, mind and soul. As the Sanskrit word ‘Yuj’ means unity of mind and body, yoga aims at achieving harmony within the body. What better way to rejuvenate after delivery than yoga, where you actually feel every muscle and nerve come back to its usual shape while performing every asana.
In the first month after delivery, women are recommended full and complete rest, simply performing Pranayama. Fifteen days of rest can be followed by:

  • Sava Asana
  • Ujjayi Pranayama
  • Viloma Pranayama


Second month onwards a good workout for an average practitioner is here:

Week 1 Week 2 Week 3 Week 4
Vriksha Asana Virabhadra Asana II Paschimottana Parvata Asana
Utthita Trikona Uttana Asana Janusirsa Asana Nava Asana
Utthita Parsvakona   Maha Mudra Setu Bandha
      Bharadwaja Asana I
      Sarvanga (5 seconds)
      Hala (5 seconds)

In the third month health of the mother should improve. Yoga should not end up in fatigues but should work to soothe and calm the muscles of the abdomen. If this is achieved, practitioner will feel at rest. As the mother gains original shape by the third month, practice of most asanas may be resumed.

Practice of asanas at this time tones the nervous system, strengthens the spinal column, stomach and abdomen. The waist can remain slim and non-flabby due to constant practice. If the delivery has been abnormal or there has been a Caesarean operation, one cannot do the poses until the wound heals. This may take upto two months. After that one can do Sava Asana, Ujjayi Pranayama I and Viloma Pranayama I.

Certain poses can be done after the initial months of rest and healing:

  • Sarvanga Asana
  • Hala Asana
  • Setubandha Asana
  • Parvata Asana
  • Janusirsa Asana
  • Maha Mudra
  • Sava Asana



Few more poses which could add to strengthen abdominal and lumbar muscles as a post-natal workout are:

  • Urdhva Prasarita Pada Asana
  • Nava Asana
  • Jathara Parivartana Asana
  • Urdhvamukha Paschimottana Asana II
  • Supta Padangushtha Asana
  • Utthita Hasta Padangushtha Asana



If you think your stomach and abdomen have been worked upon and it is the back that needs to be taken care of, then some twisting poses could be good. In order to twist the spinal column and the trunk laterally these asanas will be good:

  • Bharadwaja Asana I
  • Bharadwaja Asana II
  • Marichaya Asana III
  • Ardha Matsyendra Asana
  • Pasa Asana



If practiced religiously and with conscious breathing one can see wonders. A woman will feel back to her holistic health and rejuvenated vigor after pregnancy and child delivery. Post-natal care is as important for one as the baby care that is to follow in the years to come. Yoga simply prepares you for what is to come.

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