The word Yoga refers to union or bond. Immediately after detection of pregnancy a bonding is initiated between the mother & the fetus. This bond is further strengthened postpartum through the act of breastfeeding. Breast milk production and expression is regulated by adequate breast stimulation and the influence of hormones most important being prolactin and oxytocin.
Postpartum period is very challenging, the mother coping up with the physical changes in the body and wanting to nurse the baby simultaneously. Sleep disturbances, emotional incontinence, irritability, stress etc. are commonly observed during this period. Such psychological factors can have a negative influence on the hormonal regulation of lactation. Ayurveda also mentions emotional factors like anger and grief as the causes of decreased milk production and Saumanasyam (calm and pleasant mind) is advocated to support lactation. Yoga can help in addressing these psychological hurdles safely.
SOOKSHMA VYAYAMA:
The mother can start with gentle sookshma vyayama, especially those stimulating the chest region like Shoulder Rotation, Hip twisting etc. This in turn can help stimulate the breasts.
Shoulder Rotation:
Stand erect. Place the fingers of hands on the respective shoulders. Inhale and raise your elbows & bring them back when you exhale. Try to touch the elbows in front of the chest on the forward movement, stretch the elbows back in the backward movement and touch the side of the trunk while coming down. Repeat this 5 times rotating from front to back. Do the same in reverse manner.
Hip Twisting:
Keep the legs about 2-3 feet apart. Raise both the arms up to shoulder level with palms facing each other and keep them parallel. While exhaling, twist the body towards the left side so that the right palm touches the left shoulder, come back with inhalation. While exhaling, twist the body towards the right side so that the left palm touches the right shoulder, come back with inhalation. This is one round: repeat it 5 times. Relax.
YOGASANA:
Yoga postures like Tadasanam, Padahastasana, Ardhacakrasana, Adho mukha veerasanam, and cat-cow postures can also stimulate the breast thereby enhancing lactation.
Tāḍāsana (Palm Tree Posture):
Stand with feet 2 inches apart. Inhale, lift your arms up to the shoulder level in the front. Interlock the fingers and turn the wrist outwards. Now inhale, raise the arms up above your head. Raise the heels off the floor and balance on the toes as you raise your arms. Stay in this position for 10-30 seconds. Bring the heels down. Exhale, release the interlock of the fingers. Repeat.
PADAHASTASANA (Hand to Feet Pose):
Stand straight with legs together, hands by the side of the body. Slowly with inhalation take both hands sideways and stretch up above the head, palms facing each other. With exhalation slowly bend the body forwards to touch the palms on the feet without bending the knee joint. Hold the position with normal breathing. Then slowly straighten up with inhalation stretching the hands up, then bring the hands down sideways with slow exhalation.
Ardhachakrasana:
Stand straight with legs together. With inhalation slide the hands over the thighs and rest them on the hip, thumb inside and fingers pointed outwards. Slowly with inhalation bend the body backwards at the hip. Hold the position for 10 seconds with normal breathing. With exhalation, straighten the body and slowly drop the hands down.
Adhomukha Veerasanam:
Sit in a comfortable posture. Now bend the knees and take the legs backwards to keep the heels on either side of the hip joint and sit in between the feet. Keep the knees apart. Inhale and stretch your arms upwards and with slow exhalation bend down stretching the arms forwards and touching the abdomen and head on the floor. Hold the position with normal breathing. With inhalation, come up and relax.
Marjara Bitila Asana (Cat – Cow Pose):
Sit in Vajrasana. Keep the knees and feet apart. Place the palms in front at a distance from the knees. While inhaling, lower the spine (making it concave) and extending the neck stretch the head upwards. With exhalation make the spine convex flexing the neck dropping the head down. Repeat the practice.
PRANAYAMAM:
Breath regulation through pranayama can relax the mind and support good sleep which can reduce the stress thereby maintaining a healthy hormonal balance. Relaxing Pranayamas like Chandra Anuloma villoma, Chandra Bhedanam, Shitali, Seetkari, Bhramari are helpful.
Chandra Anuloma Viloma Pranayama:
Sit in a comfortable posture with spine and neck straight. Adopt Nasika Mudra in the right hand, close the right nostril and take deep inhalation through the left nostril and slowly exhale through the same nostril. Repeat the practice. It helps in depressing the sympathetic activation. Repeat 5 rounds.
Chandra Bhedana Pranayama:
Sit in a comfortable posture with spine and neck straight. Adopt Nasika Mudra in the right hand, close the right nostril and take deep inhalation through the left nostril and slowly exhale through the right nostril, closing the left nostril. Repeat the practice. It helps in depressing the sympathetic activation. Repeat 5 rounds.
Shitali Pranayama:
Put the tongue out and roll it into a tubular shape. Inhale deeply through the mouth and take the tongue in. Hold the breath and slowly exhale through the nostrils. Repeat 5 rounds.
Seetkari:
Clenching the teeth together, taking deep inhalation through mouth passing the air through the gaps between the teeth. Close the mouth and hold the breath and then slowly release through the nostrils. Repeat 5 rounds.
Bhramari Pranayama:
Sit in any comfortable posture with eyes closed. Inhale deeply through the nose. Adopt Sanmukhi Mudra. Inhale deeply, exhale slowly in a controlled manner while making a deep, steady humming sound such as that of black bee. This is one round of Bhrāmarī. Repeat 5 rounds.
MEDITATION:
Meditation will also help in controlling the psychological disturbances and regularize the hormonal function. Om meditation, Savasana and Yoga Nidra are helpful in this regard.
Thus, managing the post-partum psychological challenges with Yoga practices can calm down the mind and re-establish the normal hormonal secretions which in turn will ensure effective lactation.
