🌺 Yoga for Mothers: Prenatal & Postnatal Care

Motherhood is a beautiful journey that transforms a woman’s body and mind. Practicing yoga during pregnancy and after delivery not only strengthens the body but also brings emotional balance, relaxation, and energy. Here are some safe and nurturing yoga steps with practical guidance for wanna-be mothers and new mothers.

🤰 Prenatal Yoga (For a Wanna-Be Mother)

1. 🪷 Cat-Cow Stretch (Marjaryasana–Bitilasana)

Helps relieve back pain and increases spinal flexibility.
Improves blood circulation for mother and baby.
Illustration: A woman on all fours, arching and rounding her back gently.

2. 🌸 Butterfly Pose (Baddha Konasana)

Opens hips and improves flexibility.
Relieves tension in the pelvic region.

3. 🌬️ Deep Breathing (Anulom Vilom Pranayama)

Calms the nervous system.
Improves oxygen supply to the baby.

👩🍼 Postnatal Yoga (After Delivery – Start after Doctor’s Approval)

1. 🌿 Pelvic Tilts

Strengthens abdominal muscles and relieves backache.
Illustration: Woman lying on her back, knees bent, gently lifting the pelvis.

2. 🌞 Bridge Pose (Setu Bandhasana)

Improves spine strength, tones abdominal area, and boosts energy.
Illustration: Lying down, hips lifted with shoulders and feet grounded.

3. 🌼 Child’s Pose (Balasana)

Provides deep relaxation and stress relief.

⏰ Time of Yoga

Best time: Morning (fresh energy) or Evening (relaxation).
Avoid immediately after meals; maintain a 2-hour gap.
Postnatal mothers can begin with 10–15 minutes daily, then gradually increase.

🥗 Meals to be Taken

Prenatal: Eat light, nutritious meals rich in fiber, protein & hydration.
Postnatal: Focus on healing foods — soups, leafy greens, whole grains, milk, and warm fluids.
Avoid very heavy or spicy meals before yoga.

🧘♀️ Environment

Quiet, well-ventilated room with fresh air.
Use a soft yoga mat or cushion for support.
Play calming instrumental music if desired.
Keep a water bottle nearby.

🌺 More Tips for Mothers

Prenatal: Always consult your doctor before starting yoga.
Postnatal: Begin only after 6 weeks (normal delivery) or 12 weeks (C-section) with medical clearance.
Practice slow, mindful movements, never force the body.
Use yoga as a time to bond with your baby — even gentle stretches with your baby lying beside you help.
Consistency matters more than duration — 10 minutes daily is better than 1 hour occasionally.