Postpartum Fitness: Becoming a mother is one of the best feelings in the world, but pregnancy can often lead to weight gain & loss of fitness. There’s nothing wrong with it because it’s just a part of giving birth to a child. Also, it is not a permanent thing as you can get back into shape with the right diet and exercises. One of the best exercises to do after delivery is Yoga, an ancient Indian discipline. By doing various yoga asanas regularly, you can easily get back into shape. Moreover, it helps your body to recover faster from the overwhelming experience of labor.

Why should you do yoga?

Postpartum yoga involves various physical, mental, spiritual activities that help in healing and protecting our body from various health problems. The Yoga Asanas and Pranayamas include breathing exercises and meditation. Our body has the power to heal itself, and yoga is the pathway to self-healing.

During the last few months of pregnancy, women are bound to perform almost zero physical activities. This can often lead to weight gain, muscle stiffness, bone rigidity, lack of energy, and many other problems. But don’t worry, you can easily get your fitness back through Yoga Asanas & Pranayamas.

Best yoga asanas & pranayamas after delivery

Here are the best Yoga Asanas & Pranayams for new mothers to get back into shape after delivering a baby.

The Plank pose

Also known as the Kumbhakasana, Plank Pose is one of the most effective full-body yoga workouts and best after postpartum. Plank Pose might seem very simple, but it is very effective in losing abdominal fat & strengthening the core area. Also, it helps in strengthening arms, legs, shoulders, wrists, backbone, etc. By doing it correctly, you can also improve your body posture greatly.

How to do the plank pose?

  1. Lie down on your stomach.
  2. Lift your whole body using your arms and toes. You can also use forearms to do the plank pose.
  3. Make sure to form a straight line with your whole body.
  4. Stay in this position for 30 to 60 seconds.
  5. Slowly, lower down your body on the floor.
  6. Repeat these steps 2-3 times.

Plank Pose

The Triangle pose

The triangle pose is also known as the Trikonasana. This pose helps in strengthening the back, improving digestion, relieving stress, and burning excessive fat. Its main focus areas include hamstring muscles, chest, thighs, hips, pelvis, ankles, back, and knees. By doing this pose regularly, you can easily get your fitness back in little time.

How to do the triangle pose?

  1. Stand straight with your feet distanced twice the width of your shoulders.
  2. Turn the right foot to the right side, without moving your left foot.
  3. Now touch the floor by bending your upper body to the left side.
  4. Simultaneously, lift your left arm in the air, forming a straight line with both arms and the shoulders.
  5. Stretch your body in this position with your face towards the ceiling.
  6. Hold this position for 10 to 30 seconds, and repeat the same steps with the other arm.

Triangle Pose

The Cobra pose

The Cobra Pose is commonly known as the Bhujangasana. This pose offers a large number of benefits to new mothers. Firstly, it helps in the stretching and strengthening of various muscles like shoulders, arms, chest, abdomen, and back. Also, this pose helps in improving flexibility and menstrual cycles. It also helps in burning the extra fat, especially from the abdominal and hips area.

Here are the steps to do the cobra pose.

  1. Lie down on the floor facing downwards.
  2. Bring both your palms near your shoulders
  3. While inhaling, lift your upper body and keep your face towards the ceiling
  4. Hold this position for 10-20 seconds.
  5. Slowly bring your body back into the initial position.

Cobra Pose

The Bow pose

Also known as the Dhanurasana, the Bow Pose is extremely helpful in losing weight by regulating the digestive system and metabolism. Moreover, it helps in the strengthening of muscles in the arms, legs, core, and spine. Apart from this, the Bow Pose is a great stretching exercise for the complete body. It also helps in improving blood circulation and eliminating excess fat from the body.


How to do the bow pose?

  1. Lie down on the floor facing downwards.
  2. Bend your legs back towards your hips and lift your upper body, bringing the whole weight on your core area.
  3. Grip your feet with both your hands and bend your body to form a bow like formation.
  4. Stretch your body without straining your back.
  5. Hold this position for 10 to 20 seconds.
  6. Slowly return to the initial position.

Bow Pose

The Pigeon pose

The Pigeon Pose is also known as the Eka Pada Rajakapotasana. It is really helpful in toning your lower body i.e. hips, thighs and waist. This pose also helps in improving flexibility and overall body posture. Moreover, it can also improve digestion, prevent urinary infections, reduce lower backache, and stimulate internal body organs.

How to do the pigeon pose?

  1. Get down on both knees.
  2. Stretch right leg in front of the left knee in such a way that it rests in front of the pelvic area.
  3. Now stretch your left leg backward, as straight as possible.
  4. Look up towards the ceiling.
  5. Hold this position for 10-20 seconds and then, do the same steps with the other leg.

Pigeon Pose

The Half-tortoise pose

Also known as the Ardha Kurmasana, the Half-Tortoise pose is very effective in boosting metabolism and blood circulation. It also helps in improving the flexibility of muscles in the arms, neck, back, abdomen, diaphragm, and shoulders. Moreover, this pose is very beneficial for the relaxation of a complete body and mind. For new moms, the Half-Tortoise Pose is the ultimate solution for fitness and weight loss.

Here are the steps to do the half-tortoise pose.

  1. Get down on your knees and bring down your hips onto your heels.
  2. While inhaling, raise your arms vertically in the air and join them above your head.
  3. After that, exhale & bend your upper body downwards, so that your hands and head touch the floor.
  4. Hold this position for a few seconds while breathing deeply.
  5. Return to the initial position slowly.

Half-Tortoise Pose-

Camel pose

The Camel Pose is also called the Ustrasana. It is highly beneficial for burning extra fat from the abdomen and chest area. Also, this pose helps in stretching the muscles in the shoulders and back. Moreover, Camel Pose helps in curing health problems like thyroid and asthma.

How to do the camel pose?

  1. Get down on your knees and place your feet firmly on the floor.
  2. Keep your hands on your hips to provide support.
  3. While inhaling, lean your head back to bend your upper body towards the floor.
  4. Now, use the right hand to hold your right heel slowly and then, left heel with the left hand.
  5. Hold this position for 10-20 seconds.

Camel Pose- postpartum


Apart from these Asanas, various Pranayamas can help mothers in losing weight and getting fitter. Some examples of these Pranayamas include Anulom Vilom, Kapalabhati, Bhastrika, and Agnisar, etc.

That’s it!

So these are the best Yoga Asanas and Pranayamas that can help new moms to lose weight and become fit faster. Make sure to do these regularly to get better results. You can also check the best asanas to get relief from back pain. Also, expert assistance is highly recommended while doing any of these yoga exercises.


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