Regular practice of yoga proves to be very beneficial for lactating women, their practice also benefits in the production of mother’s milk.
The time after giving birth to the child is very important for the mother, during this period the health of both the mother and the child should be taken care of. After giving birth to the children, the mother breastfeeds her child and at such times it is very important for the mother to be healthy. Breastfeeding women need adequate nutrition and to stay mentally and physically healthy. Mother’s milk is a boon for children, it is very important to keep the child healthy that he can get enough amount of the mother’s milk.
Breastfeeding women go through many physical and mental changes right after delivery, so they should take care that their health does not affect the children. Regular practice of yoga for lactating or lactating women keeps them mentally and physically fit and healthy. There are some yoga asanas for lactating women whose regular practice can improve your health, but it also helps in increasing breast milk. Let us know about these yoga asanas.
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Yoga for lactating women:
Practicing yoga asanas regularly is extremely beneficial for physical and mental health. Breastfeeding women can also control the increased fat in the body during pregnancy by practicing yoga asanas. Apart from this, the practice of these yoga asanas also helps you in reducing neck and back pain due to breastfeeding. Morning time is considered the best time for lactating women to practice yoga asanas. Practicing these 3 yoga asanas daily on an empty stomach will not only keep you mentally and physically fit and healthy, but regular practice will also benefit from the problems caused by breastfeeding.
1. Bhadrasana or Gracious Pose
2. Chakrasana or Wheel Pose
3. Trikonasana or Triangle Pose
How to practice these yoga asanas:
Breastfeeding women should practice these yoga asanas regularly in the morning on an empty stomach. Let us know how to practice these yoga asanas.
1. Bhadrasana or Gracious Pose:
Bhadrasana or Gracious Pose is part of the ‘Vajrasana’ yoga pose. Its regular practice gives the same benefits as Vajrasana. The practice of this yoga asana is considered extremely beneficial for loosening the legs and for mental peace.
How to do Bhadrasana:
- To do Bhadrasana, first of all, sit on a flat place with the help of a mat or yoga mat.
- After this, to come in the posture of Bhadrasana, you sit in Vajrasana.
- After sitting in Vajrasana, now spread both the knees of your feet in as much distance as possible.
- Keep your toes on the ground and keep the hips between the ankles of both feet.
- After coming in this position, place the palms of both your hands on the knees.
- During this, keep the body stable and keep the waist and neck straight.
- Focusing your eyes on the nose, take the breath in and out comfortably.
Benefits of Bhadrasana:
Regular practice of Bhadrasana is beneficial for the waist, spine, and neck, and along with this, its practice also gives spiritual and mental peace. The main benefits of Bhadrasana are as follows.
- Beneficial for feet
- Useful in improving the digestive system
- Useful in headache, neck, and back pain
- And useful in keeping the mind and mind calm
2. Chakrasana or Wheel Pose:
Regular practice of Chakrasana or Wheel Pose is beneficial for lactating women. It is also called Urdhva Dhanurasana. It is a back-bending posture that is extremely beneficial for toning the chest, thighs, abdomen, and arms and for body health.
How to do a rotation:
- First of all, lie on your back by laying a yoga mat or mat in a flat place.
- After this, now bend your legs from the knee.
- Now take your hands behind the head and keep them on the ground.
- And now slowly move your hip and waist upwards with the support of the shoulder.
- Now after making a circle-like shape, come back to the same position again.
Benefits of Chakrasana:
- Extremely beneficial for the spine and waist
- Extremely useful for chest development
- Beneficial in many diseases like osteoporosis, infertility, asthma, etc.
- Extremely useful for the digestive system
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3. Trikonasana or Triangle Pose:
Trikonasana means taking the body in the position of a triangle. Regular practice of this asana is considered extremely beneficial for lactating women.
How to do triangulation:
- To do Trikonasana, first of all, stand straight with the help of both feet.
- Rotate the toes of the right foot at an angle of 90 degrees and keep the toes of the left foot at 15 degrees.
- Now while turning the body, take it down and keep your right hand on the ground below and lift the left hand upwards in the air.
- Keeping a slight tension on the body, slide the left hand down along the left leg until your fingers are on your ankle.
- After staying in this position for about 30 seconds, do the same process on the right side.
Benefits of Trikonasana:
- Beneficial for physical and mental peace
- Beneficial for feet, knees, and hands
- Useful in reducing back pain
- Beneficial in improving digestion