In the Patanjali Yoga sutra, the definition of Yogasana is beautifully explained as ‘Sthiram sugham asanam’, which otherwise means ‘that position which is comfortable and steady’. The Hathayogis found that some specific body postures are capable of evoking the energy channels and psychic centers of the human body. Today, Yoga has been practiced worldwide with wide acceptance. Yogasana became the one-word solution for many diseases including systemic disorders, psychosomatic disorders, and even in managing a healthy body and mind. Even on social media, women including pregnant celebrities performing yoga even during their pregnancy are becoming viral nowadays. After delivery, the trend to focus more on the health of the newborn baby rather than the mother is still prevailing in this society. You might have heard many reasons like; “It’s a baby, it needs more care” and “You are a newly delivered lady. You are supposed to take rest” “I am a working mother. From where do I drag some time to focus on myself?” Isn’t it time that we give our attention to these issues that are faced by the women in Puerperium?
The postpartum period or time after delivery is a crucial time for a new mother and her family. It can indirectly be considered a fourth trimester. This is the time when the mother goes through a variety of clinical presentations like low back ache, decreased breast milk, weight gain, urinary incontinence, constipation, and a lot more. She might be also going through a roller coaster ride of emotions that can even lead to postpartum blues and depression. Research studies show that Yoga has significant results in depression; stress, anxiety, obesity, cardiovascular conditions including hypertension; pain syndromes including headaches, and low back pain seen in postpartum women.
All you need to do Yoga is You, Your precious time, and a Yoga mat. Here are some of the Yogasanas which new mothers can try out.
Garudasana (Eagle Pose)
Assume the standing position and focus the gaze on a fixed spot. Bend the right leg and twist it around the left leg. The right thigh should be in front of the left thigh and the top of the right foot should rest on the calf of the left leg. Bend the elbows and bring them in front of the chest. Twist the forearms around each other with the left elbow remaining below. Place the palms together to resemble an eagle’s beak. Balance in this position for some time, then slowly bend the left knee and lower the body, keeping the back straight, until the elbows come down to the knees and the tip of the right big toe touches the floor. Keep the eyes focused on the fixed point. Hold the final position for as long as is comfortable, then raise the body, and release the legs and arms. Relax with your eyes closed. Repeat with the legs and arms the opposite way around. It improves concentration, and relaxes the mind; both being the essential factors for a new mother. It also strengthens the upper back.
Marjari-Asana (Cat stretch pose)
Sit in Vajrasana. Raise the buttocks and stand on the knees. Lean forward and place the hands flat on the floor beneath the shoulders with the fingers facing forward. The hands should be in line with the knees; the arms and thighs should be perpendicular to the floor. The knees may be slightly separated so that they are well aligned under the hips. This is the starting position. Inhale while raising the head and depressing the spine so that the back becomes concave. Expand the abdomen fully and fill the lungs with the maximum amount of air. Hold your breath for 3 seconds. Exhale while lowering the head and stretching the spine upward. At the end of exhalation, contract the abdomen and pull in the buttocks. The head will now be between the arms, facing the highs. Hold the breath for 3 seconds, accentuating the arch of the spine and the abdominal contraction. This improves the flexibility of the spine. It gently tones the female reproductive system. It also supports the production of breast milk in sufficient amounts.
Shashankasana
Sit in Vajrasana, placing the palms on the thighs just above the knees. Close the eyes and relax, keeping the spine and head straight. While inhaling, raise the arms above the head, keeping them straight and shoulder width apart. Exhale while bending the trunk forward from the hips, keeping the arms and head straight and in line with the trunk. At the end of the movement, the hands and the forehead should rest on the floor in front of the knees. Bend the arms slightly so that they are fully relaxed and let the elbows rest on the floor. Retain the breath for up to 5 seconds in the final position. Then simultaneously inhale and slowly raise the arms and trunk to the vertical position. Keep the arms and head in line with the trunk. Breathe out while lowering the hands to the knees. It shouldn’t be performed by those having high blood pressure, slipped disc or those suffering from vertigo. This asana regulates the function of adrenal glands. It tones the pelvic muscles which is a blessing for the women who have undergone vaginal delivery and for those whose pelvic floor muscles have become relaxed. It also benefits the reproductive organs. Regular practice can relieve constipation.
Udarakarshanasana (Abdominal Stretch Pose)
Squat with the feet apart and the hands on the knees. Inhale deeply. Exhale, bringing the knee to the floor near the left foot. Using the left hand as a lever, push the left knee towards the right, simultaneously twisting to the left. Keep the inside of the right foot on the floor. Try to squeeze the lower abdomen with the combined pressure of both thighs. Look over the left shoulder. Hold the breath out for 3 to 5 seconds in the final position. Inhale when returning to the starting position. Repeat on the other side of the body to complete one round. Practice 5 to 10 rounds. This is very useful for abdominal ailments because it alternately compresses and stretches the organs and muscles of this region. It reduces belly fat and also relieves constipation. It is contraindicated for people with sciatica and knee diseases.
Siddha Yoni Asana (Accomplished Pose for women)
Sit with the legs straight in front of the body. Bend the right leg, placing the sole of the foot flat against the inner left thigh and the heel firmly against the groin. Adjust the body position so that there is comfortable pressure on the right heel. Bend the left leg and wedge the left toes down into the space between the right calf and thigh. Grasp the toes of the right foot and pull them up into the space between the left calf and thigh. The left heel is above the right heel and may exert a light pressure against pubic bone. Again adjust the position so that it is comfortable. Ensure that the knees are firmly on the ground. Make the spine fully erect and straight as though it were planted solidly in the earth. Place the hands on the knees in chin, jnana or chinmaya mudra. Close the eyes and relax the whole body. It is contraindicated in sciatica. This posture redirects the blood circulation towards the lower spine and abdomen, toning the lumbar region of the spine, pelvis and the abdominal organs. It also balances the reproductive system and the blood pressure.
Shavasana (Corpse pose)
Lie flat on the back with the arms about 15 cm away from the body, palms facing upward. A thin pillow or folded cloth may be placed behind the head to prevent discomfort. Let the fingers curl up slightly. Move the feet slightly apart to a comfortable position and close the eyes. The head and spine should be in a straight line. Make sure the head does not fall to one side or the other. Relax the whole body and stop all physical movements. Become aware of the natural breath and allow it to become rhythmic and relaxed. After some time, again become aware of the body and surroundings and gently and smoothly release the posture. It relaxes the whole body and mind and acts as a soothing asana.
Postpartum is the time when a mother should go through many changes in her body; accepting the fact that it has gone through a complete process of delivering a human being into this world. It is also a time when confusion and self-doubt arise when dealing with the baby. It is the time when the mind plays along with society which pushes a mother to doubt “Am I a good mother? There is nothing to worry about when Yoga is there for you. If done properly along with healthy dietary regimens under the supervision of a medical professional, the postpartum period can be made peaceful and happy.
