If you are someone who has started breastfeeding her baby, then the chances of you experiencing pain in the neck, shoulders and even back. Where there are some amazing things that come from feeding your child, there is also the one issue that does arise from constant feeding; back pain. The good thing however, is that by adding a few yoga poses in particular to your daily workout routine, you can actually counteract the effects of the breastfeeding on you back. So, what all yoga poses are safe to practise during breastfeeding you ask?
Well, let us have a look!
Chakravakasana:
Feeling like you might be stuck in sort of a hunched back position when you are breastfeeding is something most mothers face. This will happen even your baby is not feeding. This asana ensures that by simply doing a few chakravakasana, you can ensure that the mobility your spine might have lost during the process of breastfeeding, returns.
How to:
- Start with your hands and knees on the ground with the wrists aligned underneath your shoulder
- Keep your spine straight and keep the neck straight
- Inhale while arching your back as your belly softens and lift your head and tailbone with it too. This is the cow.
- Now exhale while letting your spine round up towards the ceiling. Pull your abs towards your spine while tucking your chin towards your chest. This is the cat.
- Breath deeply while you shift between both these positions and so slowly.
Setu Bandh Sarvangasana or the bridge pose
The bridge pose is a common one that will help you tremendously when it comes to that back pain of yours.
- Start by lying on your back and folding your knees in such a manner that your feet are at the same distance as your hips, while keeping the knees and ankles in a straight line.
- Place your arms at the side of your body with their palms down and then while inhaling slowly, start lifting your lower back, middle back and upper back from the floor.
- Now, without bringing the chin down, let your chest touch it while you support your weight from your core, your arms and your feet.
- You know you are doing it right when both the thighs become parallel to each other and to the floor.
- Keep breathing easily and after holding the pose for a minute, come down from it slowly and steadily.
Adho Mukho Svanasana i.e. downward facing dog
This asana helps bring balance back to your body beautifully whilst also helping ease the pain of the back quite effectively.
- Start the pose with both your hands and knees on the floor and remember to keep your knew parallel to the hips and the palms a tiny bit further than the shoulders
- Exhale and then lift your knees from the floor whilst lengthening the tailbone, and pelvis.
- Lift the sitting bones up, toward the ceiling, and then continue by drawing the inner legs up into the groin from your inner ankles,
- Now exhale push the top of your thighs back while stretching your feet on the floor. Remember to keep your knees straight.
- With the help of your index fingers which have been pressed to the floor, lift your inner arms from the wrist to the shoulders.
- Make sure your head stays between your arms so that it does not end up hanging.
Remember to always consult your doctor prior to including any sort of new workout to your routine.
FAQ's
Q. Why do breastfeeding mothers experience back pain?
Ans.Breastfeeding often causes mothers to stay in a hunched position for long periods, straining the neck, shoulders, and back. Poor posture, combined with the repetitive motion of feeding, leads to muscle tension and discomfort. Adding gentle yoga poses can help restore spinal mobility and reduce the pain significantly.
Q. What is Chakravakasana, and how does it help breastfeeding mothers?
Ans.Chakravakasana, or the Cat-Cow Pose, helps relieve back stiffness by improving spinal flexibility. Alternating between arching and rounding the spine enhances mobility, reduces tension, and improves posture. This gentle yoga exercise is ideal for breastfeeding mothers to counteract the hunched position they often adopt during feeding sessions.
Q. How do I perform the Bridge Pose safely while breastfeeding?
Ans.To perform Bridge Pose, lie on your back with knees bent and feet hip-width apart. Inhale and lift your lower back, then your upper back, while supporting your weight using your core, arms, and feet. Hold the position for a minute, then gently lower your back. Always consult your doctor first.
Q. What benefits does Downward Facing Dog provide to breastfeeding mothers?
Ans.Adho Mukho Svanasana helps release tension from the lower back, shoulders, and hamstrings. By elongating the spine and improving circulation, this pose restores balance and alleviates discomfort caused by long hours of breastfeeding. It also helps strengthen the arms, reduce fatigue, and improve overall posture.
Q. How often should breastfeeding mothers practice these yoga poses?
Ans.It is recommended to practice these gentle yoga poses 3 to 5 times a week. Each session should last about 15 to 20 minutes, focusing on slow and controlled movements. Regular practice helps improve posture, reduce back pain, and support overall physical and mental well-being during breastfeeding.
Q. Can I practice yoga poses immediately after feeding my baby?
Ans.Yes, you can practice yoga after feeding, but ensure you wait for about 30 minutes to let your body settle. This avoids discomfort and supports digestion. Always focus on gentle poses like Cat-Cow, Bridge, and Downward Dog. Consult your doctor before starting any new exercise during breastfeeding.
Q. Is it safe to do these yoga poses during the entire breastfeeding period?
Ans.Yes, these yoga poses are generally safe throughout the breastfeeding period if done mindfully. They are designed to improve posture, release tension, and relieve pain. However, always consult a healthcare professional before starting, especially if you have any medical conditions or complications postpartum, to ensure safety for both you and your baby.
Q. Can these yoga poses help prevent future back problems post-breastfeeding?
Ans.Absolutely! Regular practice of poses like Cat-Cow, Bridge, and Downward Dog helps strengthen core and back muscles, improve spinal alignment, and enhance flexibility. This reduces the risk of long-term back problems and promotes overall well-being, making your recovery after the breastfeeding period smoother.
Q. Do I need any special equipment for these yoga poses?
Ans.No special equipment is required for these yoga poses. A yoga mat provides comfort and grip while performing exercises on the floor. Comfortable, loose-fitting clothes are recommended to allow free movement. Always ensure the surface is non-slippery and clean to maintain safety and stability during your practice.
Q. Should I consult a doctor before starting yoga while breastfeeding?
Ans.Yes, always consult your doctor before starting yoga while breastfeeding. Every mother’s body is different after childbirth, and it’s essential to ensure your body is ready for physical activity. A doctor can help assess your health, recommend safe poses, and prevent any strain that could affect your recovery or milk supply.
