Trouble with breastfeeding your baby? We recommend yoga for breastfeeding mothers as it is a safe and healthy way to increase breast milk. Read this article to find out more
Karuna Rathore, who has a one-year-old son, still remembers her woes with breastfeeding. And, with good reason too. During the initial days when she used to breastfeed, Karuna felt she was not producing enough milk. A concerned Karuna rushed to the doctor who diagnosed insufficient milk flow in her.
Insufficient milk flow in young mothers is a common health issue seen in women today. Every mom goes through a period when she will doubt whether she will have adequate milk for her baby, especially when she starts breastfeeding. Sufficient milk flow in the mother ensures a healthy baby.
Reasons for insufficient milk
There are several factors that influence the failure of exclusive breastfeeding. More than 80% of the reasons are caused by the psychological conditions of lactating mothers. The stress endured by breastfeeding moms will further reduce the amount of oxytocin hormone production (the hormone that serves to produce breast milk). It is also influenced by health issues like insufficient glandular tissue, hormonal endocrine problems and intake of certain medication or herbs during pregnancy. Since a mother's milk is the gift of nature, it's safe and healthy to choose natural ways to boost it. There are a lot of myths about breastfeeding.
Yoga for breastfeeding moms
Though women need not consider yoga as a way to get back in shape post-delivery, it is an ultimate healer for many pre and post-pregnancy-related health issues. Practicing this fitness form can stimulate the pituitary gland to cause an increase in the prolactin hormone, which produces more breast milk.
Asanas and poses for lactating moms
The main yoga exercises for breastfeeding moms focus on the chest region. These yoga poses become more powerful when combined with complete respiration or ujjayi pranayama, along with relaxation and meditation.
Simple yoga poses for breastfeeding moms
Some of the most effective and easy yoga poses for breastfeeding moms to practice are:
Balasana (child's pose)
Get down to a kneeling position and sit on your heels.
Inhale and extend your spine.
Now exhale while bowing forward until your head touches the floor. Stretch your arms forward with the palms facing the floor.
Breathe gently and hold this position for a minute.
To release the pose, take the support of your arms to sit back on your heels.
Marjariasana (cat's pose)
Get down on your hands and knees. Place the hands under the shoulders and knees under the hips. You would now look like a table.
Keep your spine in a neutral position.
Lift your head and look straight ahead. Now, relax your shoulders.
Exhale and raise your spine upward while tucking your tailbone inward.
Now, lower your head towards the floor but not so much that your chin touches the chest.
Breathe gently and draw your navel up to your spine.
Surya namaskar (sun salutation)
Stand on the edge of the mat with your feet together. As you inhale, lift your arms. And, as you exhale, bring your arms in front of your chest and join the palms (to resemble namaskar)
Breathing in, raise your arms and bring your biceps close to your ears. Stretch your body as much as possible, pushing your pelvis forward.
Breathing out, bend forward and keep place your palms on the floor beside your feet.
Breathing out, stretch your right leg backward. Lower your knee to the floor and look up.
Breathing in, stretch your left leg, raise the right knee so that your body is now perpendicular to the floor.
Next, bring both knees to the floor and breathe out.
Push your hips back slightly and lower your chest and chin to touch the floor. In this position, both your palms and knees, toes of the feet, chest and chin would be touching the floor.
From this position, flatten your feet to touch the floor, slide forward so that your stomach touches the floor but the chest is raised. Now raise your chin too.
Pranayama (breath control)
Sit in the cross-legged position with your spine in neutral.
Press your right nostril with your right-hand thumb to close it.
Breathe in with your left nostril.
Close the left nostril with your ring finger and release the right nostril.
Now, exhale through the right nostril and then inhale deeply.
Close the right nostril and exhale through the left nostril.
Repeat all the steps again. You can try doing 10 repetitions.
Sethu bandha sarvangasana (supported bridge pose)
Lie on your back and bend your knees. Keep your feet 12 inches apart and at a comfortable distance from your hips.
Keep your arms close to your hips.
Inhale and press your shoulders and feet to the ground, and raise your hips (as much as you can).
Stay in this position for 5 breaths and then lower your hips back to the ground.
Utthita trikonasana ( triangle pose)
Stand erect and keep your feet 3 to 4 feet apart.
Raise your arms by your side until they are parallel to the floor, with palms facing down.
Turn your right foot 90 degrees outward, and left foot slightly inward.
Exhale and bend from the waist towards the right. You can rest your palm on the shin or ankle or floor (depending on how much you can bend).
Stay in this pose for up to 1 minute and then come back up while inhaling.
Repeat the same process for the left side as well.
Adhomukha svanasana (downward-facing dog)
Get down on your hands and knees. Place the hands under the shoulders and knees under the hips. You would now look like a table.
Arch your spine down and lift your head up. Stay in this position for a few breaths.
Exhale and lift your hips. At the same time, straighten your elbows and knees. Your body would now form an inverted 'V' position.
Hold this position for a few seconds. Then bend your knees and return back to normal position.
Benefits of yoga during breastfeeding
Improves blood circulation around the breasts
Stimulates hormonal glands
Strengthens the nervous system
Induces a feeling of calm and happiness
Motherhood is a wonderful journey. It is an experience that will enhance a woman in many ways, constantly challenging you at different levels - physical, mental and spiritual. Bring yoga close to your lives to keep yourself and your baby healthy.
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