Yoga while breastfeeding: Mother is healthy, baby also benefits

Practicing yoga regularly while breastfeeding not only helps mothers improve their physical health, but also helps prevent a variety of mental health diseases after birth.

Breastfeeding can have many health benefits for both mother and baby. However, this job also causes a lot of pressure and stress for the body. Most breastfeeding women complain of back, shoulder, and neck pain.

Therefore, they often tend to look for gentle exercises to improve this condition. If you are one of them, look no further, try yoga. Regular yoga practice while breastfeeding has been shown to reduce the discomfort of breastfeeding.

Benefits of practicing yoga while breastfeeding

While breastfeeding, regular, regular practice of yoga can bring you many health benefits. However, you should only choose gentle exercises, not too tiring and also not choose hot yoga.

Because this type of yoga can negatively affect milk supply. Here are some specific benefits of practicing yoga while breastfeeding:

1. Back pain relief

Holding your body in a certain position for long periods of time to breastfeed can make you uncomfortable, causing back and spine pain. Practicing yoga is an effective remedy to deal with aches and pains caused by breastfeeding.

2. Relax your body

Breastfeeding for a long time can make your muscles stiff and painful. Practicing yoga is the solution to release tension in the shoulders and neck, giving the body time to rest, relax and recover.

Should you practice yoga while breastfeeding?

Yoga gives your body time to rest, relax and recover.

3. Improve physical health

Yoga is a discipline that focuses on controlling the breath. If practiced properly and regularly, this is very beneficial for physical health. Yoga poses can help increase joint stability, helping the body regain balance due to the effects of pregnancy and breastfeeding.

4. Improve mental health

Practicing yoga while breastfeeding can help improve mental health. Yoga has the effect of calming the mind, reducing daily stress and anxiety, thereby providing much-needed relaxation for breastfeeding women.

5. Practice patience

Caring for and nurturing a baby can require a great deal of energy and patience from the mother. Yoga with slow poses and a focus on each breath can help you practice patience. This is not only beneficial for you but also very good for your baby.

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>>> See more: Mother and baby yoga: Healthy mother and good child

Good yoga poses for breastfeeding women

Here are some yoga poses that nursing mothers can refer to and practice at home:

1. Cat-cow pose

The cat-cow pose can help open up the chest muscles and relieve tension in the spine. This position has been shown to be effective in combating hunchback, a common condition during breastfeeding.

Cat-cow pose


  • Step 1: Sit in a kneeling position, place your hands on the floor, palms parallel to each other, shoulder-width apart.
  • Step 2: Slowly lift your back and buttocks, arms parallel to your legs, perpendicular to the floor. Head straight, eyes on the floor.
  • Step 3: Inhale, keep your whole body straight, push your belly to the floor (cow pose).
  • Step 4: Exhale, lift your belly and spine up toward the ceiling. Head down (cat pose).
  • Step 5: Repeat 10 to 20 times.

2. Downward-Facing Dog Pose

Downward facing dog pose works to stretch the spine, hamstrings, gluteal muscles, calves, relieve stress and increase vitality for the body. In addition, this pose also works to reduce stiffness in the back of the legs, stretch the back, shoulders very effectively and help better blood circulation.

Downward-facing dog pose


  • Step 1: Kneel on both feet and hands, knees hip-width apart. Hands shoulder width apart, fingers spread wide.
  • Step 2: Using arm strength, slowly push up, legs straight.
  • Step 3: Move your hands forward, step back to lengthen your body. Squeeze your thighs as you move.
  • Step 4: Hold this pose for 1 to 3 minutes, paying attention to the breath.

3. Sphinx Pose

Sphinx Pose strengthens the spine and helps relieve lower back pain. Therefore, this position is very suitable for nursing mothers.

Sphinx Pose


  • Step 1: Lie face down on the mat, legs straight, palms and forearms pressed to the floor.
  • Step 2: Squeeze the muscles of the back, buttocks and thighs and then lift the body and head up.
  • Step 3: Keep your eyes straight and make sure to lengthen your spine.
  • Step 4: Hold this pose for 2 minutes.

4. Bridge Pose

Bridge Pose is a posture that corrects and restores the body. Not only that, this pose also helps stretch the chest, spine, neck and strengthen the legs.

Bridge pose


  • Step 1: Lie on your back, put your hands down next to your hips-thighs, the distance between your feet is shoulder-width apart.
  • Step 2: Bend your knees and grab your ankles with your hands (you can also do not need to hold your ankles but interlock your hands and put them on the mat).
  • Step 3: Inhale deeply, raise your back.
  • Step 4: Hold the pose for about 30 seconds or so, breathing evenly and slowly.
  • Step 5: Slowly lie down, breathe slowly and deeply, relax.
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5. Extended Triangle Pose

This yoga pose helps to open up the groin area, hamstring muscles, and it also helps support the lower back.

Extended triangle pose


  • Step 1: Stand up straight, arms relaxed. Step right foot to the right from 100 to 120 cm.
  • Step 2: Turn left foot 45 degrees, then right foot 90 degrees, so that the right heel is in line with the middle of the left foot.
  • Step 3: Inhale, and at the same time raise your hands up to shoulder height, palms facing down. Arms and shoulders relax comfortably.
  • Step 4: Exhale and place your right palm on the floor, outside of your right foot. If you can’t reach the floor, you can put it on the lower leg.
  • Step 5: Extend your left hand towards the ceiling, palm facing forward.
  • Step 6: Turn your head to look up at your left hand, keeping your spine straight and neck relaxed.
  • Step 7: Hold the pose for 10 to 30 seconds.

6. Pranayama breathing exercise

Pranayama breathing exercises can help reduce stress and calm the mind.

Pranayama breathing exercises are useful while breastfeeding


  • Step 1: Sit cross-legged and close your eyes.
  • Step 2: With the right hand, fold the tips of the index and middle fingers.
  • Step 3: Put your ring finger and little finger in the left nostril, the thumb in the right nostril.
  • Step 4: Press your thumb into the right nostril and breathe through the left. Then press into the left nostril and breathe through the right. Continue to switch sides and do the same.

Breastfeeding can be very tiring for a mother, especially in the early days when your baby is constantly asking for a feed. Regular yoga practice can have positive effects on your health and vitality so that you feel happier and more relaxed.

Reference source

Yoga while Breastfeeding – Benefits and Poses Accessed date: 10/3/2020

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