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Postpartum Recovery Poses by Jessica Gershman (The Zen Mommy).

Yoga practice has such naturally calming effects it is perfect for postpartum. Becoming a mother is a stressful time and you are generally working on very little sleep. Even when cleared for exercise, your body has been through such miraculous changes over the last 9 months, traditional more high impact workouts can be detrimental for recovery. Scientifically we know yoga can alleviate pain, reduce stress, and even help you get deeper sleep which is why it was my go to form of exercise after having both of my daughters.

In the words of Jessica Gershman, popularly known as thezenmommy and a mom of 4 “I discovered yoga shortly after the birth of my first daughter and I will never forget that first moment lying in savasana and feeling so perfectly comfortable in my body for the very first time in my life. “

Changes every woman’s Body Undergoes after childbirth

A woman’s body goes through so many changes during and after childbirth and so many women like myself don’t like the new post-partum body. Yoga helped me reconnect with my inner beauty. For Jessica “My yoga mat was a safe place, where I was able to explore how I was feeling, connect with my emotions, observe my thoughts, and witnesses my reactions’. After having that life changing moment on the mat, I continued to practice yoga frequently. The more I practiced, the better I felt. I can recall the countless times I would be in a disagreement with my husband on my way to the yoga studio (about issues I can’t recall) and 10 times out of 10, I would call on my way home and apologize and see things in a whole new light. Yoga was giving me the space to explore a new perspective. My practice continued to grow and blossom to the point where I was practicing every day. I noticed my body became stronger, leaner, and more flexible. More importantly I noticed I became a more patient person. A quality that is as important as a parent because kids will test your patience at every opportunity.

After the birth of my second daughter, my yoga mat was one of the few times I was able to take just for me. The busier I got, my yoga practice evolved with me. What was once a 7 day a week hourly practice became 10-15 minutes a few times a week. I gravitated from a vigorous intense yoga flow to a gentle more restorative practice. Yoga changed along with me.

As my kids got older, I leaned into my meditation practice and created the space I need to do my inner child work. A woman’s body is forever changing, so are our life circumstances. When you are a mother of little children, your time is very physically demanding. Your children need constant supervision and support. Yoga at this time in life may look like breath work, legs up the wall pose, and shavasana. As your children are older they demand less of your physical time and more of your emotional intelligence. Yoga may look like Sun Salutations to move stuck energy, warrior poses to ignite your inner goddess and meditation. Yoga can move and grow with you.

It has always been a source of comfort and support for me and will continue to change as I age and the demands of my life ebb and flow.

Yoga poses for postpartum Routine:

For Postpartum and up to 3 months

, focus on breath work reconnecting with diaphragmatic breathing, child’s pose, and legs up the wall.

For postpartum 3 months and beyond: can start to incorporate mild inversions such as down dog and strengthening poses such as warrior II.

Supported Breath Work:

I love practicing the 7-11 breath for maximum stress relief. Becoming a new mom is stressful and we need tools in our toolbox to down regulate our nervous system and ease our stress.

Adds in Jessica

Child’s pose (Balasana):

Benefits: relieves tension in back shoulders and chest. This asana stretches the hips, thighs, and ankles.

How to practice:

Down Dog (Adho Mukha Shvanasana)

Benefits: as a mild inversion, down dog works to relieve the tensions on the spine and bring more blood flow to your brain, also great to strengthen the arms and stretch the back of the legs.

How to practice:

Warrior II (Virabhadrasana II)

Benefits: opens your chest and lungs, energizes tired limbs, develops balance and stability, and stretches the hips and shoulders.

How to practice:

Legs up the wall pose (viparita karani):

Benefits: improve circulation, stress, and relief, reduce any lower leg swelling.

How to practice:

About the author:

Jessica Gershman is the voice behind The Zen -ish Mommy podcast (formerly Mom Slow Down) as well as a passionate believer in the power of self-care. Through her work as a certified yoga instructor, an accomplished home chef, and a dedicated mindfulness practitioner she creates a place where moms can slow down, be authentic, and take the ‘me’ time without guilt.

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