Yoga for Post-Pregnancy Weight-Loss: Beat Unwanted Fat and Keep Depression at Bay

   |  Updated: May 08, 2017 16:12 IST

Yoga for Post-Pregnancy Weight-Loss: Beat Unwanted Fat and Keep Depression at Bay
  • Pregnancy is an overwhelming experience
  • One of the commonly reported instances tied to pregnancy is weight gain
  • The post-delivery phase holds huge importance for a new mother
Pregnancy can be an overwhelming experience - a continuous tussle between soaring hormones, heaving emotions and many physical changes that take place over the course of the incredible nine-month journey. A woman feels a gradual yet significant metamorphosis in not only her personality but her identity as well. One of the most commonly reported instances tied to pregnancy is the obvious weight gain. Besides gaining few extra kilos, pregnancy is often accompanied other effects such as stretch marks and postpartum depression. Therefore, the post-delivery phase is very important for the well-being of the new mother. 

"The build-up of toxins in the body during pregnancy may generate heat and trigger hormonal imbalances. Also, pregnancy is a highly emotional phase wherein the right part of the brain is increasingly put to use. It is important to practice breathing techniques during and after the delivery to keep a check on the emotional health of the new mother," says Yogi Anoop from the Chaitanya Foundation, Mediyoga.

(Also read: Yoga for Depression: 5 Effective Poses That Can Curb the Negativity)

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"One thing that I always tell my clients who have just delivered is to be patient. Your body has undergone many changes and it will take time, consistency and lots of patience to get back to what you were earlier. However, a good diet while and after your delivery is half the battle won. Not only will you keep healthy and ward off unwanted weight gain but will also find it easier to cope with the emotional flux as well as the physical reality of the entire exhaustive process," explained Seema Sondhi, a renowned Delhi-based yoga expert.

"I would never support erratic dieting that most mothers undertake right after their delivery just to achieve weight loss. It is not healthy at all. You can perform yoga which is a mild yet effective practice that heals the mind and cures the body. Women who have had a normal delivery can easily begin with body stretches just after 10 days of childbirth. They can begin practicing yoga under supervised guidance after a month. For women who have gone though a c-section, any form of vigorous activity should be avoided for at least 2 months," said Anju Kalhan, a Delhi-based yoga and wellness expert.

We now share with you some easy ways that will help you lose weight and ensure a happy state of mind post delivery.

1. Naukasana: The boat pose works on the middle and lower abdomen and takes care of the additional fat accumulation. Practice it at least for 10 minutes, twice a day.

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2. Salabhasana: Also known as the locust pose, it is excellent for the lower back. Pregnancy can take a toll on your spine. The lumbar region of the spine, therefore, needs to be fortified. Salabhasana takes care of that. Practice for at least for 10 minutes, twice a day.
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3. Suryabhedi Pranayam: Right-to-right nostril breathing has an incredible calming effect on the mind. It helps fight depression, mood swings and checks hormonal imbalances. You can also try right-to-left breathing. Practice both for at least 7-11 minutes respectively.

(Also Read: How to Breath Correctly During Yoga: A Step-by-Step Guide)

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4. Surya Namaskar: "After the preliminary 4-6 weeks, the first asana that a woman can start doing can probably be the sun salutation. There is nothing like it to engage the entire body and boost positivity. It is great for the endocrine system of the body. Slowly and gradually you can graduate to other asanas like trikonasana, the triangle pose or the warrior poses such as veerbhadrasana. Also, deep breathing is always beneficial," shares Seema Sondhi.

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"In my opinion, aiming just at weight-loss is a wrong approach. You can target toning your body while leading a healthy lifestyle, eating right and practicing yoga. Begin by doing leg stretches, forward bends and deep breathing techniques.Your diet is very important, do not starve yourself. Cut down on the bad fats but ensure you include coconut oil, ghee and right amount good fats in your daily diet. A healthy mother will raise a healthy child," advises Yoga expert Anju Kalhan. 


Consult a medical expert and a certified yoga professional before trying any asana on your own. There will always be a tailor-made fitness plan for every woman as no two pregnancies are the same.

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