Top five Poses for Getting Your Postpartum Body Back

You can help your body get back to normal after having a baby with yoga.

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Let’s be honest, we care about how we look and feel. 

To begin, I would like for you to repeat these 3 affirmations out loud.

Affirmation: 

1. I AM A STRONG & A BEAUTIFUL MOTHER 

2. I LOVE MY BODY FOR FOR EVERYTHING IT IS ABLE TO DO & CREATE

3. I AM LOVED, POWERFUL, & CONFIDENT

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How did that make you feel?

Saying these affirmations in front of the mirror or saying it in front of the mirror naked (I know this can be scary)...can be such a powerful experience. 

The hardest part of feeling confident under your own skin is being able to appreciate, love, and take care of your body. 

For this reason, yoga has been part of my life. Just like many women, I also cared too much about my own physical appearance. I tried dieting, excessive exercising, and would buy clothes that were wayyyy too small.

One life lesson (out of many), is that no one will LOVE your body as much as YOU do. This is why it’s important to nourish your mind + body. Shifting that mindset of “I am not how I used to be” to “I love that I’ve been able to nourish and birth such a beautiful human”.

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Worrying about what others will think of you or judge you for, will leave you feeling discouraged, frustrated, or overwhelmed. 

I want to share this blog with you because we all feel this sense of insecurity when we have a baby. Moms are physically, mentally, and emotionally shifting. Getting used to a new “norm” and accepting the body that you’re in can be challenging.

Anatomically, your body has gone through so much [trauma] during your pregnancy and now during postpartum. 

We sometimes don’t talk about the negative aspects of pregnancy and being a mom, so I am here to open up this safe space for you. 

I admire all the moms that put so much time and effort into their families, careers, and partners. 

…But what about you? 

So here are a few tips and tricks you can include into your nutrition plan and/or routine. 

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Yoga Poses: 

5 yoga poses that can stimulate your metabolism.

1. Trikonasana - Triangle Pose

   1. Stand with your feet about 3’ apart. Have your front foot face the front of the mat and your back foot facing the long edge of the mat.

   2. Raise your palms at shoulder level, palms facing down.

   3. INHALE and extend your upper body to the right side.

   4. EXHALE, and place your front palm on your shin or mat.

   5. Hold for 5-8 breaths and repeat 2-3 times.  

2. Janushirshasana - One-legged forward fold 

   1. Sit with your legs extended forward, bend your right knee and place the sole of your right foot to your inner thigh.

   2. Maintain the left foot long and engaged by flexing your toes back.

   3. Hinge from your hips, lengthen the spine, EXHALE, and fold forward.

   4. Hold for 5-8 breaths and repeat on the other side. Repeat both sides 2-3 times.

3. Ustrasana - Camel pose 

   1. From your knees, place your hands on your lower back, INHALE and lift your hips pushing your pelvis forward and chest upwards.

   2. You may stay with your hands on your back or reach for your heels.

   3. Stay in this pose for 3-5 breaths and keep your eyes open.

   4. Repeat 2-3 times

4. Sarvangasana - Shoulder stand 

   1. Lie on your back, lift your legs and use your palms to support your back. Bring your shoulder blades closer and bring your elbows in.

   2. Align your glutes, back, legs, and chest in one line.

   3. Tuck your chin to your chest and stay for 5-8 breaths

   4. Repeat 2-3 times.

5. Halasna - Plow pose 

   1. From the shoulder stand bring your legs back, over your head, and try to touch your toes to the mat.

   2. Your arms can be pressed down on the mat or interlocked, keeping the elbows straight.

   3. Hold for 5-8 breaths and repeat 2-3 times.

Nutrition: 

5 superfoods you can include in your meals. You can add these supplements to your morning smoothie, oatmeal, or juice. 

1. Lion's mane: may help with cognitive health, anxiety/depression, and heart health.

2. Ashwagandha - helps relieve stress/anxiety, increases muscles/strength, sharpens focus and memory. 

3. Hemp seeds - protects the brain, improves heart health, high in protein, fiber, and unsaturated fats.

4. Chia seeds - loaded with vitamins and minerals, high in antioxidants, and omega-3 fat. 

5. Flax seeds - high in fiber and protein. Helps digestive health. 

*Please consult with your doctor before adding new supplements into your nutrition plan. 

I hope this gives you a new insight into how yoga and nutrition can nourish your body, mind, & soul. 

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If you have any questions, feel free to reach out to me at arosales@yogaandrealucia.com.

May the divine light shine within you.  

Namaste!

xoxo

Andrea