How Postpartum Yoga Supports Mental and Emotional Wellbeing

by Yoga Digest | November 1, 2024 8:32 pm

Becoming a new mom is magical, but let’s be real—it’s also a lot. Between sleepless nights, endless feedings, and the whirlwind of emotions, the postpartum period can feel like a rollercoaster. Yes, there are heart-melting moments with your little one, but there are also days when you might feel overwhelmed, anxious, or simply not like yourself. Luckily, postpartum yoga supports mental and emotional well-being, ultimately helping you manage stress[1], calm anxiety, and boost your mood. It’s also a way to reconnect with yourself, restore balance, and find moments of peace amid the demands of motherhood.

The question is, how exactly does it do that? Let’s explore all while giving you practical tools to navigate the ups and downs of motherhood!

The Importance of Mental and Emotional Wellbeing in the Postpartum Period

The postpartum period is a time of massive physical and emotional adjustment. After giving birth, your body is healing, and on top of that, your hormones are all over the place. It’s no wonder that many new moms experience a flood of emotions!

One minute, you might feel on top of the world, gazing at your baby with pure love, and the next, you’re teary-eyed for no clear reason. This emotional rollercoaster is normal, but doesn’t make it any easier to deal with.

In fact, studies show that nearly 1 in 7 women experience more intense forms of mood changes like postpartum depression[2] (PPD) during the first year after childbirth. Untreated, postpartum mental health issues can interfere with bonding with your baby and make daily life feel overwhelming.

Prioritizing your mental and emotional wellbeing is just as important as healing physically during this time. When stress and anxiety take over, it’s hard to be fully present for your baby—or yourself. Left unchecked, these feelings could escalate into more serious conditions, but you’re not without options for self-care.

Postpartum yoga supports mental and emotional well-being, all while helping you regain strength.

How Postpartum Yoga Supports Mental and Emotional Wellbeing

Speaking of self-care, for new mothers looking to manage their emotional well-being and regain strength, postpartum yoga is an excellent option. Along with yoga, various postpartum fitness programs are available[3] to support both physical recovery and mental health after pregnancy. These programs often include a mix of low-impact exercises, strength training, and core rehabilitation, specifically designed to help new mothers gradually rebuild their fitness levels while addressing their unique postpartum needs.

But how exactly does yoga help with all those overwhelming emotions?

It starts with the basics—your breath.

You might not realize it, but how you breathe directly impacts your stress levels. When you’re anxious or stressed, your breathing becomes shallow and rapid. This signals to your body that you’re in “fight or flight” mode, which only worsens things.

Yoga, especially postpartum yoga, focuses on deep, mindful breathing. It helps activate your parasympathetic nervous system, which is like your body’s natural relaxation switch. Practicing slow, intentional breathing can calm your nervous system and tell your body to relax. This helps reduce the release of cortisol, the stress hormone and gives you greater control over your emotions.

Beyond breathing, the gentle physical movements in postpartum yoga also play a big role in managing stress and anxiety. Yoga encourages you to slow down and tune into your body. The physical postures (or asanas) gently stretch your muscles, releasing tension that often builds up from stress. Plus, moving your body releases endorphins, your body’s natural mood boosters. So, while you’re focusing on flowing through a few poses, you’re also working to improve your emotional state.

Breathing Techniques for Emotional Balance

Postpartum yoga places a huge emphasis on mindful breathing, or pranayama, to help you stay calm and emotionally balanced.

Let’s get into two specific breathing techniques that are especially beneficial during the postpartum period.

1 Diaphragmatic Breathing (Deep Belly Breathing)

Diaphragmatic breathing, also known as deep belly breathing, is one of the simplest yet most effective ways to reduce stress and promote relaxation.

When you’re feeling anxious, you might notice your breathing becoming faster and more shallow, as we mentioned, which only adds to the tension. Deep belly breathing helps slow everything down and lets you focus on the present.

How to practice it:

• Place one hand on your belly as you sit or lie down.
• Deeply inhale through your nose and let your belly fill up with the air from your lungs.
• Slowly exhale, but do it through your nose, feeling your belly fall as you release the air.
• Repeat this for several cycles, aiming for a slow, steady rhythm.

2 Ujjayi Breathing (Ocean Breath)

Ujjayi breathing, often called “ocean breath,” is another calming technique, especially during high stress. It’s called ocean breath because of the soft, rhythmic sound it makes, like gentle waves rolling in and out. This method calms your mind and energizes you, making it perfect for those moments when you feel drained.

• Sit comfortably and close your mouth.
• Inhale deeply through your nose, then exhale slowly while slightly constricting the back of your throat.
• You should hear a soft, ocean-like sound as you exhale. Try to keep your breath steady and continuous.
• Continue this pattern for a few minutes, focusing on the sound and sensation of your breath.

Gentle Postpartum Yoga Poses For Relaxation and Healing

Now that we’ve explored how breathing techniques can help calm your mind and emotions let’s talk about the physical side of postpartum yoga.

Yoga poses, or asanas, are designed to gently stretch and strengthen your body while helping you release physical tension. And since stress often gets stored in the body, these poses can be lifesaving when you feel anxious.

Here are three gentle postpartum yoga poses to help you relax, heal, and feel more grounded

Different yoga poses help with different things.

1 Child’s Pose

Child’s Pose is one of the most restorative and soothing yoga poses[4]. It helps stretch the lower back, hips, and shoulders—areas that tend to hold a lot of tension, especially after hours of carrying or feeding your baby.

• Start by kneeling on the floor, toes down on the mat, and knees spread apart.
• Slowly fold forward, bringing your chest down between your thighs and your forehead to the floor (or a yoga block if needed).
• Extend your arms forward or let them rest beside you.
• Breathe deeply and relax into the pose, staying here for several breaths or as long as it feels comfortable.

2 Legs-Up-the-Wall Pose

Legs-Up-the-Wall Pose is a simple yet incredibly effective posture for reducing fatigue and calming the nervous system. It’s especially beneficial for new moms who are on their feet a lot and dealing with the physical exhaustion of caring for a newborn.

• Sit sideways next to a wall, and then lie down on your back as you swing your legs up against the wall. Your hips should be as close to the wall as comfortable, and your legs should be straight up or slightly bent.
• Rest your arms at your sides, palms facing up, and close your eyes.
• Breathe deeply and let the gentle inversion of your body help relax your mind and body. Stay here for 5-10 minutes.

Legs-Up-the-Wall pose helps calm the nervous system.

3 Cat-Cow Pose

Cat-Cow Pose is perfect for gently increasing spine flexibility and releasing back tension[5] and neck pain. It also helps you connect your breath with movement, creating a rhythm that promotes relaxation.

• Start on your hands and knees, with your wrists and knees positioned under your shoulders and knees.
• Arch your back and inhale, lifting your head and tailbone toward the ceiling (this is the Cow part of the pose).
• Exhale as you round your spine, tuck your chin to your chest, and draw your belly button toward your spine (this is the Cat part of the pose).
• Continue moving between these two positions, syncing your breath with your movements, for several rounds.

Nurturing Yourself Is the First Step to Nurturing Your Baby

In the midst of sleepless nights, diaper changes, and new routines, remember this: taking time for yourself is not selfish. It’s a necessary part of your postpartum recovery. Postpartum yoga supports mental and emotional well-being, giving you the strength and calm you need to navigate this new chapter of life with more grace and ease. Because a healthier, more grounded you means a happier, more connected mom—and that benefits everyone.

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