Breastfeeding is a beautiful way to nourish and bond with your baby, but it can also be physically and emotionally demanding. Whether you’re nursing or pumping or a combination of the two, there’s an immense joy in nourishing your baby. But it can also bring physical aches – from rounded forward posture, to holding up your baby, to trying to find any position you’re comfortable in – not to mention the emotional ups and downs. Between sleepless nights, frequent feedings, and adjusting to this new chapter in life, finding a moment to breathe and care for yourself can seem like a distant dream.
That’s where yoga comes in—offering a lifeline to reconnect with your body, soothe those sore muscles, and find a bit of peace amidst the beautiful chaos of motherhood. Remember: taking time for yourself isn’t selfish, it’s essential. By caring for your well-being, you’re better equipped to care for your little one.
The Benefits of Yoga for Breastfeeding Moms
Relieving Physical Discomfort:Breastfeeding/pumping often involves prolonged periods of sitting in the same position, which can lead to tension in the neck, shoulders, and back. Yoga helps to stretch and strengthen these areas, providing relief from the physical strain of nursing. Gentle postures, such as Cat-Cow (Marjaryasana-Bitilasana) and Child’s Pose (Balasana), can ease tension and improve posture, making breastfeeding more comfortable.
Enhancing Emotional Well-being: The postpartum period is an emotional rollercoaster, with fluctuating hormones and the challenges of caring for a newborn. Yoga is a powerful tool for managing stress and anxiety. Deep breathing exercises and mindfulness practices in yoga help calm the mind and promote emotional balance. This can be particularly beneficial for new mothers experiencing postpartum blues or anxiety.
Promoting Relaxation and Better Sleep: Sleep deprivation is a common challenge for new mothers. Yoga encourages relaxation, which can lead to better sleep quality. Incorporating gentle yoga stretches before bed can help you unwind and prepare your body for rest. Poses like Legs-Up-The-Wall (Viparita Karani) are especially effective for promoting relaxation and reducing swelling in the legs and feet.
Supporting Postpartum Recovery: The body undergoes significant changes during pregnancy and childbirth. Yoga can support postpartum recovery by gently reintroducing physical activity and promoting core strength. Postures like Bridge Pose (Setu Bandhasana) and gentle pelvic tilts can help rebuild abdominal muscles and improve pelvic floor strength, which is essential after childbirth.
Creating a Bonding Experience: Yoga can be a wonderful way to bond with your baby. Mommy-and-me yoga classes or practicing yoga at home with your little one nearby can create a peaceful environment for both of you. Involving your baby in simple stretches or holding them close during meditation can enhance the connection between you and your child.
Tips for Practicing Yoga While Breastfeeding
Start Slowly: Begin with gentle postures and gradually increase the intensity as your body feels ready. Listen to your body and avoid any poses that cause discomfort.
Focus on Breathwork: Incorporate deep breathing exercises, such as diaphragmatic breathing, into your practice. This helps to oxygenate the body, reduce stress, and promote relaxation.
Use Props: Props like bolsters, blankets, and blocks can provide support and make certain poses more accessible, especially in the postpartum period.
Practice Self-Compassion: Be kind to yourself and recognize that your yoga practice may look different after childbirth. Celebrate the small victories and honor your body’s needs.
Incorporate Meditation: Even a few minutes of meditation can have a profound impact on your emotional well-being. Find a quiet moment each day to sit in stillness and focus on your breath.
Yoga is a powerful practice that offers numerous benefits for breastfeeding mothers. It can provide relief from physical discomfort, enhances emotional well-being, promotes relaxation, and supports postpartum recovery. Most importantly, it nurtures the connection between mother and baby. Remember, self-care is not a luxury—it’s a necessity. By taking time to care for yourself, you’re better equipped to care for your baby.
Please remember that these suggested poses are just that: suggestions. While these poses are recommended, all bodies are different and everyone’s postpartum journey is unique. Please wait at least four weeks postpartum to begin this yoga flow, potentially longer after a cesarean, and consult with your OB or Pelvic Floor PT if you have any questions or concerns.
Breastfeeding Yoga Flow
- Centering and Breathwork in Easy Seat
Pose: Easy Seat (Sukhasana)
How to do it: Sit comfortably on your mat with legs crossed. Place your hands on your knees, close your eyes, and take slow, deep breaths. Focus on lengthening your spine with each inhale and relaxing your shoulders with each exhale. Stay here for several breaths, allowing your mind and body to settle into the practice.
Benefit: Centers the mind, reduces stress, and promotes relaxation. - Neck Stretches and Cactus Arms
Pose: Seated Neck Stretch and Cactus Arms
How to do it: While remaining in Easy Seat, gently drop your right ear toward your right shoulder, feeling the stretch along the left side of your neck. Hold for a few breaths, then switch sides. You can deepen the stretch by gently pressing your opposite hand on top of your head. Next, try sitting upright and bring the arms out to the side with bent elbows (like a cactus). Again, hold for a few breaths.
Benefit: Relieves tension in the neck and shoulders, and chest, common from holding your baby during breastfeeding. - Cat-Cow Pose (Marjaryasana-Bitilasana)
How to do it: Come onto all fours with wrists directly under shoulders and knees under hips. Inhale as you arch your back, lifting your head and tailbone (Cow Pose). Exhale as you round your spine, tucking your chin to your chest (Cat Pose). Continue this flow with your breath.
Benefit: Stretches and strengthens the spine, shoulders, and neck, relieving tension from nursing. - Thread the Needle (Parsva Balasana)
How to do it: From all fours, inhale and lift your right arm to the sky. Exhale and thread your right arm under your left arm, bringing your right shoulder and ear to the mat. Sweep back up to the sky on the next inhale, and repeat for a few breaths. Keep your hips stationary.
Benefit: Opens the shoulders and upper back, relieving tightness from nursing. - Puppy Pose (Anahatasana)
How to do it: From all fours, walk your hands forward and lower your chest toward the mat, keeping your hips over your knees. Rest your forehead or chin on the mat or pillow, feeling a gentle stretch in your chest and shoulders.
Benefit: Opens the chest and shoulders, improving posture and relieving tension. - Downward-Facing Dog (Adho Mukha Svanasana)
How to do it: From Puppy Pose, tuck your toes, lift your hips, and straighten your legs (bent legs are ok), coming into Downward-Facing Dog. Press through your hands and heels, and lengthen your spine. Hold for a few breaths, then gently bend one knee at a time, stretching the backs of your legs.
Benefit: Stretches the entire body, particularly the spine, shoulders, and hamstrings. - Warrior II (Virabhadrasana II)
How to do it: Step your right foot forward into a lunge, with your back foot about parallel to the back of the mat. Bend your front knee and extend your arms out to the sides, gazing over your front hand. Your shoulders should be stacked over your hips. Hold for a few breaths, then switch sides.
Benefit: Strengthens the legs and core, while opening the hips and chest. - Reverse Warrior (Viparita Virabhadrasana)
How to do it: From Warrior II, flip your front palm up and reach it towards the sky, sliding your back hand down your back leg. Keep your front knee bent. Hold for a few breaths, then return to Warrior II and repeat on the other side.
Benefit: Stretches the side body and strengthens the legs. - Bridge Pose (Setu Bandhasana)
How to do it: Lie on your back with knees bent and feet hip-width apart. Tuck your pelvis under you slightly. Press into your feet to lift your hips towards the ceiling, creating a bridge with your body. Hold for a few breaths, then slowly lower back down. Repeat if desired.
Benefit: Strengthens the glutes, back, and pelvic floor muscles, supporting postpartum recovery. - Legs-Up-The-Wall Pose (Viparita Karani)
How to do it: Sit sideways against a wall, then swing your legs up the wall as you lie back on your mat. Extend your arms out to the sides or rest them on your belly. Close your eyes and breathe deeply.
Benefit: Reduces swelling in the legs, promotes circulation, and encourages deep relaxation. - Savasana (Corpse Pose)
How to do it: Lie flat on your back with your legs extended and arms by your sides, palms facing up. Close your eyes and focus on your breath, allowing your body to completely relax and release any remaining tension.
Benefit: Promotes deep relaxation and integrates the benefits of your practice.
This breastfeeding yoga flow is designed to help you relieve physical discomfort, reduce stress, and promote relaxation while also strengthening key muscle groups. By incorporating these poses into your routine, you can nurture your body and mind, creating a sense of calm and well-being during this special time. Remember to listen to your body, modify poses as needed, and enjoy the journey of reconnecting with yourself. Self-care isn’t selfish, it’s necessary. We want you to be the best version of yourself you can be, both for you and your baby!
Please also remember that these suggested poses are just that: suggestions. While these poses are recommended, all bodies are different and everyone’s postpartum journey is unique.
Please wait at least four weeks postpartum to begin this yoga flow, potentially longer after a cesarean, and consult with your OB or Pelvic Floor PT if you have any questions or concerns.