Postpartum Yoga for New Moms

Triangle Pose (Trikonasana): Stand with your feet about five feet apart and turn your right foot so that it is perpendicular to your left (the front heel should align with the back foot). Reach both arms out at shoulder height to your sides and extend your torso sideways over your right leg while keeping your hips facing forward. Place your right hand just above your ankle and extend your left hand straight up to the ceiling (look up toward your left hand). Repeat on the other side. This side bend pose helps reestablish the pelvic floor and regain leg strength.

The Son of Brahma Pose (Marichyasana I): Sit with your legs extended on the floor in front of you. Draw one leg back toward your pelvis and plant your foot on the floor. Reach your arm around your torso, around your vertical shin, and latch onto the fingers or wrist of your other hand. Draw in a breath and with the exhalation, lean forward over your extended leg. The Son of Brahma Pose stimulates the abdominal organs and relieves mild back and hip pain.

Cobra (Bhujangasana): Lie with your stomach to the floor, your toes extended, and your palms flat and planted at shoulder width. Press your thighs and pelvis into the floor and inhale, pressing your palms into the floor and extending your arms. Extend and distribute the bend evenly throughout your back. Cobra opens the upper back and chest, and strengthens the lower back, inner thighs, and pelvic floor; it also helps relieve stress and fatigue. (Practice this pose with caution in the last months of pregnancy.)

Legs-Up-the-Wall Pose (Vipariti Karini): Place a pillow or folded blanket approximately five inches from the wall (experiment to find the best placement for your comfort). Sit sideways on the end of the support with your side against the wall. Exhale and slowly swing your legs up the wall and your shoulders and head down onto the floor (this may take some practice). This restorative posture is good for circulation and the repositioning of the uterus; it also can relieve leg cramps and mild backache.