5 Easy Yoga Asanas for New Moms

by Parul Garg
5 Easy Yoga Asanas for New Moms

It may not come as a phrase but yoga is most likely equivalent to how you feel, eat, or breath. And this urge raises the bar when we enter into parenthood. Especially for mothers who are busy sorting home chores or taking care of the baby hear the alarm when this workload takes a toll on their health. Since it’s a transformation mode for her, realizing that health took a back seat goes unnoticed.

While finding a 30 minutes time bracket to a quiet place to work out, while the daddy will take care of the baby, is more encouraging. There are some of the poses in Yoga that you can practice with your baby or can make it more fun as a family activity.

Surely, you can check with your medical provider if yoga (or the below asanas) is safe for you.

Here’s a list of five poses that can be done daily, all in the comfort of your own home:

1. Balasana (Child’s pose)


This pose is a great stress buster and releases tense muscles when you elongate the spine. You may feel tight around the hip area while performing this pose, which is normal. Focus on your breath and bend. Inhale deeply and exhale while bending your hips.
Stay in Balasana for 3-5 minutes and feel your spine from the neck to the lower back. Let your body and mind both fully relax.

Benefits –

  • Calm brain.
  • Relieve stress.
  • Ease lower back pain.
  • Give a good stretch in the hips and thighs.
  • Increase the circulation.

2. Adho Mukha Svanasana (Downward facing dog)

Adho Mukha Svanasana

Our feet stand forward whether it is walking ahead in life or performing tasks, making it a sheer joy to give them a real fitness pleasure. Try Adho Mukha Svanasana, by keeping the stomach and face down and legs on the distance of one foot apart, shaping as alphabet A. Place your palms next to the chest. Exhale and press your palms down and raise your body upside, which we call dandasana or high plank.

Further, slowly move your head inwards and adjust the legs position making an inverted alphabet ‘V’. Slowly straighten your legs and knees. Regular practice and improvising on shoulders’ flexibility will enable you to touch the crown of your head on the floor. Stay in this asana for a minute (may start with less than a minute of holding time but gradually it’ll improve). Bring your body back slowly to rest the same way and lie down on the mat and relax.

Benefits –

  • Generates the lost energy and reduces fatigue.
  • Strengthen legs and ankles and tone them as well.
  • This asana helps in relieving leg pain and stiffness.
  • Constant stretching on the heels may help soften the calcaneal spur, which causes heel pain.
  • Reaching for the crown of your head on the mat relieves shoulder blade stiffness.
  • Arthritis in the shoulder joints is no longer a problem.
  • This posture has the potential to make you feel energized.
  • This asana refreshes the brain cells and stimulates the brain.

3. Uttanasana (Standing forward fold)


Finding a balance within your body is foremost at any point in time. Start with this simple Standing Forward Fold that can be performed almost anywhere. While you’ve got that precious hour of exercise, this asana can help bring relief to any stress you have in your spine while you sleep and it will give a long stretch to your entire backside.

Benefits –

  • Calm your brain and relieves stress.
  • Help to stimulate the liver and kidneys.
  • Give your hamstrings, calves, and hips a good stretch.
  • Strengthen thighs and knees.
  • Relieve bloating and improves digestion.
  • Add relief in menopausal symptoms.
  • Reduce fatigue and anxiety.
  • Relieve headache and insomnia.

4. Tadasana (Mountain Pose)


Tadasana (Mountain Pose) gives your body an exceptional stretch against gravity. Not just that, it helps steady your breathing, improves your posture as well as strengthens your thighs and knees, thus preparing you for another exhausting day. The best part is that it’s easiest among all to practice.

Benefits –

  • Work best in posture problems. Help in correcting the tendency to hunch or slouch.
  • May increases height.
  • Improves Breathing.
  • Help in Weight Loss.
  • Boost Energy Levels.
  • Lift your mood issues.
  • Provide Relief from Sciatica.

5. Eka Pada Rajakapot Asana (Half Pigeon Pose)

Eka Pada Rajakapot Asana

This may seem tough being a new mom but a few more days added to your beginner yoga workout, and you will be all fine to perform. This asana can be a challenging pose to get into and hold, but it’s an excellent hip opener and helps find balance in the spine which needs relaxation post-delivery and a hectic lifestyle.

During this pose, you must focus on your glutes and squeeze your mid-back to avoid any issue that may arise because of loosening muscles. You must be holding this asana correctly. You need to make sure that your hips are level, and no stress laid over joints.

Benefits –

  • Stimulate the nervous system.
  • Improve the circulation in the reproductive system.
  • Provides Deep Stretch to the Lower Body
  • A Great Chest Opener.
  • Enhance Flexibility and Organ Functioning.
  • Activate the Endocrine System.

While the new role of motherhood will keep you busy and daunting, taking the time to slow down and pause becomes imperative to hold the right balance between your mind and body. It can be alluring to convince yourself that you simply don’t have time for yoga or not in a good physical form, but all of these poses can be done anytime while the baby is at sleep or before he/she wakes up.

With every passing day during your yoga practice, you will feel the immense benefits it bids physically and mentally, which eventually will help you feel your best and bloom rather than waiting for your doom.

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Asma August 10, 2021 - 9:16 am

loved the post, well explained yoga pose with its benefit too.

Komal Bahal August 18, 2021 - 7:19 am

Yoga is the best way to get in shape along with a proper diet. This is helpful! Thanks for sharing.


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