Post-natal weight bothers most women, and can become a challenge to lose if left ignored. To help you out we caught up with a pioneer in aerial yoga in India, Anshuka Parwani. According to her, regular practice of these asanas can serve you well in the long run in achieving a desirable body and enhanced fitness.
According to her “I am yet to come across a hybrid version which I haven’t learnt. But the one form I feel I need to practice more is Yin Yoga. I love the cool, calming benefits it gives us.” Check out her complete interview at https://www.womenfitness.org/anshuka-parwani/.
7 Yoga Poses Idle for Post-natal Weight Loss
Bhujangasana (Cobra pose)
- Lie on your stomach with your forehead on the floor. Draw your legs together. Place your hands under your shoulders with your fingers spread apart. Move your elbows close to your body. Relax your shoulders and keep them lowered away from your ears throughout the pose. Squeeze your buttocks, and press your hipbones and pubic bone into the floor.
- Using the muscles in your back, lift your upper body, beginning with your forehead. Next, lift your nose, your neck, and your shoulders, and finally, your upper chest.
- Press down into your palms to lift your middle torso off the floor, as pictured. Imagine that you are a strong and flexible cobra. Breathe deeply as you hold here for 3 to 10 breaths.
- To release, keep your buttocks squeezed as you slowly roll back down to the floor, starting with your middle torso and ending with your nose and forehead. Turn your head to one side and rest quietly. Let go of any tension.
Dhanurasana (Bow pose)
- Lie down on your stomach with your feet slightly apart, almost parallel to your hips, and place your arms on the side of your body. Slowly, fold your knees up and hold your ankles with your hands.
- Breathe in and lift your chest off the ground and pull your legs up and stretch it out. You should feel the stretch on your arms and thighs.
- Hold the pose for 12-15 seconds, paying attention to your breath as you take long, deep ones. Slowly bring your chest and legs back to the ground, release your hold on the ankles, and relax with your hands on the side.
- Repeat for a few sets.
Vyaghrasana(Tiger pose)
- Begin with the Table Pose. Gently ease into Marjaryasana or the Cat pose, relax your breathing and ease your body.
- As you proceed to arch your back, inhale and straighten your right leg behind you.Stretch your leg up and over, bend your right knee. Look up to the sky and bring your toes as close as you can towards the back of your head.Hold your breath and stay in this position for a few seconds.
- Slowly straighten your right leg. Bend your knee and slowly swing your right leg under your belly.
- Arch your back upwards as you bend your head down. Exhale deeply and bring your knee towards your nose. Make sure your right foot does not touch the floor.
- Press your thigh against your chest. Hold this posture and your breath for a few seconds.
- Straighten and stretch your right foot backwards the leg. Bend your knee and repeat the slow swinging movements.
- Return to marjaryasana and relax your breath and ease your body. Repeat with the left leg.
- Variation: Clasp your ankle with your hand could be a task by itself, this posture could considerably tone your spinal cords and back muscles. Your sense of balance will undergo a phase-shift after mastering this asana.
Kapotasana(Pigeon Pose)
- From Downward Facing Dog, step both feet together and bring your right knee forward between your hands, such that your outer right leg is resting on the mat.
- Drop your back leg to the ground. Keep the back leg turned under.
- Keeping your front leg bent, place it shin down on floor behind your right wrist.
- Align your right knee straight in front of your right hip and your right shin parallel to the front of your mat.
- Lower your hips, bringing your left knee to the floor and walk your left foot back a few inches to straighten your left leg directly behind your left hip. Rest the top of your left foot on the floor.
- Walk your fingertips out to 18 inches in front of your right shin and bring your elbows to the floor, forearms parallel to each other.
- Draw your right hip back, and your left hip forward
- Take quite a few breaths in Pigeon (3-7 breath) . Make sure your front foot is well flexed. You may feel this pose in your hips as they open up.
Dandasana(Plank pose)
- Lie down on your stomach.
- Bring your hands towards your shoulders, keeping your palms on the ground
- Now, as you breathe in, push up your body forming a straight line. The arms are perpendicular to the ground and shoulders are right over your wrists, while the body is parallel to the floor.
- Hold the pose and continue breathing
- As you exhale, come back to a sitting position and relax.
- Note: Plank pose should not be practiced if one is suffering from injury in the arms or wrists, legs, including the upper leg at the thighs. Anyone suffering from low or high blood pressure should avoid this pose.
Trikonasana (Triangle pose):
- Stand up straight and spread your legs apart. Turn one foot outwards such that your toes are facing sideways and turn your other foot slightly inwards.
- Stretch your arms sideways. Bend at your hips and lower one arm towards the outward turned leg while allowing the other arm to rise up towards the sky. Make sure you distribute your body weight equally on both your legs.
- Now, breathe out when you bend down. Place your arm either on your ankle, shin or knee. If you are extremely flexible, try to touch the floor with your palm. Breathe in and out softly and allow your body to relax. Make sure your hips are straight and you are not bending backwards or forwards. Hold this pose for five breath counts.
- Exhale and come up to the standing position. Repeat this on the other side. It is recommended that you do not push yourself too much while doing this pose, take your time to gain some flexibility.
Ustrasana (Camel Pose)
- Press the top of your feet to the floor and avoid your feet cycling inward.
- Set your feet and shins parallel to each other. If your knees slide out you will jam your sacrum.
- Slide the buttock muscles down away from your low back. This can be done manually as you go back into the pose.
- When entering, it is initially important to go upward. Imagine that you are like a high-jumper going over a bar. Don’t hit the bar with your trunk by going straight back.Press your thighs forward, away from your feet.
- Externally rotate your arms and draw your collarbones away from one another.Lift your sternum and side chest as much as possible, creating the characteristic dome shape of the chest. Release slowly and relax.
Note: Consult your doctor to seek permission before starting off with a postnatal weight loss workout routine.