BHUJANGASANA
The cobra pose gives your abdomen a good stretch. Regular practice of this asana can help in strengthening the back muscles. This is the asana advised for postpartum back pain.
● Lie down with your chest facing down, legs slightly apart and toes touching the flour. Keep your hands on either side of the body with palms facing the floor.
● Bring the palms beneath your shoulders. Inhale deeply and slowly lift your chest and head off the floor. Fix your gaze to the ceiling. Tuck your pubis towards your navel and keep your buttocks firm.
● Hold on to this for 15-30 seconds, while breathing normally. Inhale and slowly lower yourself, exhale and relax. Relax for 15 seconds and start the second set.
● Perform this asana at least 10 times to begin with and then 30 times with increase in time.
Caution: Bend backwards only till the time you feel comfortable, if you feel any discomfort stop right there. Do not perform if you are pregnant or suffer from back injury and carpal tunnel syndrome.
BALASANA
The child pose is the best to calm your body after a rigorous session.
● Sit on your knees, heels slightly apart and your buttocks nearly touching the floor. Keep your hand on your knees and keep your spine erect.
● Inhale and slowly stretch your arms upwards, exhale and slowly bend forward touching your palms and forehead on the floor.
● Stay there for some time. Breathe normally and keep your tummy tucked in.
● Inhale and slowly come up. Exhale and relax to the initial position. Get ready for the shavasana.
Caution: Do not perform if you are pregnant.
SHAVASANA
The corpse pose allows your body to relax after a rigorous workout.
● Lie down with your face upwards, keep your feet together or stretched out.
● Keep your hands on either side of the body. Close your eyes.
● Inhale and exhale deeply, allowing your body to relax completely.
Stay there till you feel your body is normal.
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