Breastfeeding is one of the most remarkable phenomena. It offers a plethora of benefits for both mother and child. Although it is a purely natural process, some mothers might find it challenging to produce enough milk.
Low milk supply has been a problem for many breastfeeding mothers. Yoga is one of the best ways to address this issue. Yoga poses like cat/cow pose, child pose, and downward-facing dog pose are considered instrumental in this regard.
These poses have proven effective for many women. If you, too, are facing such an issue, keep reading the article. It will shed light on the most effective yoga poses to boost lactation in mothers.
Top 5 Yoga Poses for Breastfeeding Mothers
Incorporating yoga into your routine after a few weeks of delivery can help increase the lactation process. Various movements executed during the practice trigger pituitary glands, enhance blood flow to breasts, and strengthen the associated muscles. Examples of such yoga exercises include sun salutations and bridge poses. Let’s elaborate on the top five yoga poses for breastfeeding mothers:
1. Cat/Cow Pose
According to experts, breastfeeding mothers should practice cat/cow on a daily basis. It is one of the most effective yoga poses to boost lactation in mothers. This yoga pose is an excellent activity for clogged milk ducts and discomfort during breastfeeding.
You can execute the cat/cow pose by following the given guidelines:
- Kneel on your yoga mat or floor, putting your hands in front of you
- Keep your gaze straight, lifting the head and relaxing your shoulders
- Keeping your bottom still, maintain this position for about thirty seconds
- Assume the cat’s position by curving your backbone towards the sky
- Repeat the whole movement at least three times
These motions will increase blood flow to your mammary glands and clear all the hurdles in your milk ducts. If you are a beginner, this pose might be difficult to practice by yourself. Mothers join hot yoga Dubai based studios to execute this pose more safely.
2. Child Pose
Child pose is a famous yoga practice because of the numerous health benefits it offers. New research shows that breastfeeding mothers can try this yoga exercise to increase their milk supply. Different movements involved in this pose help accelerate blood circulation and oxygen supply to the relevant organs.
Here is how you can assume child pose to reap its advantages:
- Bow down on your knees and hands on the floor or yoga mat
- Keep your knees apart from each other
- Place the buttocks on your heels and position your forehead on the mat
- Move your arms forward in front of the legs
- Start breathing in and breathing out slowly
Practicing the above movements regularly will help you increase your milk production. They are effective in balancing the hormones and relaxing your mind.
3. Sun Salutation
Sun salutation is not a single pose. It is a combination of various useful yoga exercises. This practice includes twelve yoga poses, all of which are useful for breastfeeding moms. Executing these movements on a daily basis can be the best way to increase milk production.
Multiple yoga poses fall under the category of sun salutation. Some of the most common practices are the mountain pose, low lounge, four-limbed staff pose, half-forward bend, and chair pose.
You can start with any of the above poses as you find it feasible. This strategy can prove to be instrumental in increasing the release of prolactin, a hormone associated with milk production.
4. Downward-Facing Dog
Sometimes, trapped stress and insomnia can be the leading causes of low milk flow. If you are facing the same condition, a downward-facing dog pose can help. This pose is a well-known natural remedy for sleeplessness and anxiety.
Doing a downward-facing dog pose can be challenging, but proper guidelines from an expert trainer can be helpful. Overall, this practice involves the following movements:
- Begin by involving all your limbs
- You must maintain a should-width distance between the hands
- Lift your knees into the air, making a V-shape
- Try to stretch your spine, pulling the pelvis towards the sky
- Breath slowly while holding the position
This pose will assist you in increasing your milk flow by stretching your shoulder, opening the chest, and releasing stress.
5. Bridge Pose
Last but not least, bridge pose is also deemed good for breastfeeding mothers. It is one of the most effective yoga poses to boost lactation in mothers. Research shows that mothers who practice the bridge pose have strong back muscles and hamstrings.
You can do this pose by lying flat on the ground. Your feet should be shoulder-width apart, and your hands must be on both sides of your body. Now, pull your buttocks towards the ceiling, keeping the other body parts on the ground.
This pose can stimulate the pituitary glands, boost prolactin release, and enhance blood flow. Seeking help from an experienced individual is important to avoid injuries while doing this pose. You can opt for yoga based classes to practice bridge pose for increased milk flow.
Takeaways
In short, the ancient practice of yoga is an excellent way to promote milk production in breastfeeding mothers. Different poses, including the abovementioned ones, are effective in this regard. Contacting a certified yoga trainer can be of assistance in this regard.
Read more: Three Person Yoga Poses: Balancing Together in Harmony
