5 Easy Yoga Asanas for New Moms

5 Easy Yoga Asanas for New Moms

It may not come as a phrase, but yoga is most likely equivalent to how you feel, eat, or breathe. And this urge raises the bar when we enter into parenthood. In particular, mothers who are busy sorting home chores or taking care of the baby hear the alarm when this workload takes a toll on their health. Since it’s a transformation mode for her, realizing that health has taken a back seat goes unnoticed.

While finding a 30-minute time bracket to a quiet place to work out, while Daddy will take care of the baby, is more encouraging. There are some easy yoga asanas (poses) that you can practice with your baby or can make more fun as a family activity.

Surely, you can check with your medical provider if yoga (or the below asanas) is safe for you.

Here’s a list of the five easiest yoga asanas(poses) that can be done daily, all in the comfort of your own home:

1. Balasana (Child’s pose)


It is one of the main asanas of yoga. This asana (pose) is a great stress buster and releases tense muscles when you elongate the spine. You may feel tight around the hip area while performing this pose, which is normal. Focus on your breath and bend. Inhale deeply and exhale while bending your hips.

Stay in Balasana for 3-5 minutes and feel your spine from the neck to the lower back. Let your body and mind both fully relax.

Benefits –

  • Calms brain.
  • Relieves stress.
  • Easen up lower back pain.
  • Gives good stretch in the hips and thighs.
  • Increases circulation.

2. Adho Mukha Svanasana (Downward facing dog)


Our feet stand forward, whether it is walking ahead in life or performing tasks, making it a sheer joy to give them real fitness pleasure. Try Adho Mukha Svanasana, by keeping the stomach and face down and the legs the distance of one foot apart, forming the alphabet A. Place your palms next to your chest. Exhale and press your palms down and raise your body upside, which we call dandasana, or high plank.

Further, slowly move your head inwards and adjust your legs position to make an inverted alphabet ‘V’. Slowly straighten your legs and knees. Regular practice and improvising on your shoulders’ flexibility will enable you to touch the crown of your head on the floor. Stay in this asana for a minute (it may start with less than a minute of holding time, but gradually it’ll improve). Bring your body back slowly to rest the same way and lie down on the mat and relax.

Benefits –

  • Generates the lost energy and reduces fatigue.
  • Strengthen legs and ankles and tone them as well.
  • This asana helps in relieving leg pain and stiffness.
  • Constant stretching on the heels may help soften the calcaneal spur, which causes heel pain.
  • Reaching for the crown of your head on the mat relieves shoulder blade stiffness.
  • Arthritis in the shoulder joints is no longer a problem.
  • This posture has the potential to make you feel energized.
  • This asana refreshes the brain cells and stimulates the brain.

3. Uttanasana (Standing forward fold)


Finding a balance within your body is foremost at any point in time. Start with this simple Standing Forward Fold that can be performed almost anywhere. While you’ve got that precious hour of exercise, this asana can help bring relief to any stress you may have in your spine while you sleep, and it will give a long stretch to your entire backside.

Benefits –

  • Calms your brain and relieves stress.
  • Helps to stimulate the liver and kidneys.
  • Gives your hamstrings, calves, and hips a good stretch.
  • Strengthens thighs and knees.
  • Relieves bloating and improves digestion.
  • Adds relief to menopausal symptoms.
  • Reduces fatigue and anxiety.
  • Relieves headaches and insomnia.

4. Tadasana (Mountain Pose)


Tadasana (Mountain Pose), known as one of the easy asanas for losing weight, gives your body an exceptional stretch against gravity. Not just that, it helps steady your breathing, improves your posture, as well as strengthens your thighs and knees, thus preparing you for another exhausting day. The best part is that it’s the easiest of all to practice.


Benefits –

  • Work best in posture problems. Helps in correcting the tendency to hunch or slouch.
  • May increase height.
  • Improves Breathing.
  • Helps in Weight Loss.
  • Boosts energy levels.
  • Lifts your mood issues.
  • Provides Relief from sciatica.

5. Eka Pada Rajakapot Asana (Half Pigeon Pose)


This may seem tough being a new mom, but with a few more days added to your beginner yoga workout, you will be all set to perform. This asana can be a challenging pose to get into and hold, but it’s an excellent hip opener and helps find balance in the spine, which needs relaxation post-delivery and a hectic lifestyle.

During this pose, you must focus on your glutes and squeeze your mid-back to avoid any issues that may arise because of loosening muscles. You must be holding this asana correctly. You need to make sure that your hips are level and that no stress is put on your joints.

Benefits –

  • Stimulates the nervous system.
  • Improves circulation in the reproductive system.
  • Provides Deep Stretch to the lower body.
  • A Great Chest Opener.
  • Enhances flexibility and organ functioning.
  • Activates the endocrine system.

While the new role of motherhood will keep you busy and daunting, taking the time to slow down and pause becomes imperative to hold the right balance between your mind and body. It can be alluring to convince yourself that you simply don’t have time for yoga or are not in good physical form, but all of these poses are the easiest yoga asanas that can be done anytime while the baby is sleeping or before he/she wakes up.

With every passing day during your yoga practice, you will feel the immense benefits it bids physically and mentally, which eventually will help you feel your best and bloom rather than waiting for your doom.


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Parul Garg
Parul Garg

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