8 Yoga poses to relieve soreness

Breastfeeding knows no time. Babies may wake up hungry in the middle of the night or very early in the morning. The duration of breastfeeding is unpredictable, depending on the wishes of your little one. Therefore, breastfeeding often makes the mother's back, neck and shoulders stiffness unnecessarily. Psstt.. Practicing yoga can be a way for breastfeeding mothers to overcome soreness!

Yoga poses for nursing mothers

As a nursing mother, it's good to practice various yoga movements such as:

1. Sphinx pose

Source: Parenting Firstcry

The sphinx pose is a yoga movement for nursing mothers that can be done while lying on your stomach. Rest on your arms to lift your upper body (torso). Keep your neck straight, while your stomach area is flat on the floor or mattress.

2. Heart opening with a bolster or block

Source: ACE Fitness

If you don't have much free time, try this one move. First, place a pillow on the floor that has been covered with a mat or mat. Try to choose a pillow that is slightly rounded so that your back can curve perfectly.

Then, lie on your back with your back on a pillow. Position your hands straight above your head or at your side. Also make sure that your feet stay straight on the floor.

3. Forward bend with interlaced fingers

Source: Anita Goa

To do this one position, you need to stand or sit up straight. Then, bring your fingers together behind your back.

Puff out your chest while pulling your fingers downward. The position of the head facing up with the chin raised. Do this for about 1 minute until you feel better. This yoga pose will help relieve sore back, arms and neck in nursing mothers.

4.Cat-cow stretch (Chakravakasana)

Source: Pop Sugar

During the breastfeeding period, the spine will feel sore and feel like bending over. This sensation will usually last and continue to appear even if you are not breastfeeding.

To restore flexibility to your spine, try doing this one stretch. First of all, position yourself as if on all fours with your palms and knees resting on the floor.

Then, move your back in an upward curve or lift it up high. Repeat 8 to 12 times until you feel the stretch has an effect on your spine and neck area.

5. Downward facing dog (Adho Mukha Svanasana)

Source: Parenting Firstcry

This yoga movement can be done when you feel like stretching your spine and chest.

First of all, stand up straight. Then slowly, bend over and place your palms on the floor with your arms and legs straight.

Keep your legs and arms shoulder-width apart so that you maintain your balance. Hold this position for about one minute then repeat as needed.

6. Extended triangle pose (Utthita Trikonasana)

Source: Parenting Firstcry

The next yoga pose suitable for nursing mothers is Utthita Trikonasana. To do this correctly, first stand straight with your legs extended beyond your shoulders. Extend your arms to the sides in a straight position.

Then, tilt one side of your body to the right or left, keeping your arms outstretched. Then, straighten your hands so they form a straight line with your head facing your upper arms.

Hold the movement for about 1 minute because this yoga movement is good for the hamstrings of nursing mothers.

7. Bridge pose (Setu Bandha Sarvangasana)

Source: Parenting Firstcry

This pose is done lying on your back. However, don't leave your legs straight. Pull your feet in an open position with your feet flat on the floor. The position of the hands are on each side of the body with the palms of the hands resting on the floor.

Then, slowly lift your hips and hold for a few moments with your palms and feet for the support. If you feel uncomfortable, place a support pillow right at the line between your lower back and buttocks.

8. Half boat pose (Parsva Navasana)

Source: Parents Engage

The half boat pose starts with sitting on its back. Then at the same time, lift your legs straight up and forward. In this position, your body will appear to be in a V shape. Place your arms straight forward, next to the raised legs.

Keep your spine straight, not bent or curved. This yoga movement can stretch the abdominal muscles of a nursing mother as well as strengthen them.

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