This Article is From Aug 02, 2022

World Breastfeeding Week 2022: 5 Best Yoga Asanas For Breastfeeding Women

World Breastfeeding Week 2022: We discuss the theme and significance of this week. We also list the best yoga poses for lactating women.

World Breastfeeding Week 2022: 5 Best Yoga Asanas For Breastfeeding Women

Cobra pose aka Bhujangasana is beneficial for the health of breastfeeding women and the baby

Theme & Significance

World Breastfeeding Week is celebrated every year from 1st to 7th August. This week is observed to spread awareness, and the right information and to recognise issues revolving around breastfeeding. Due to misinformation surrounding breastfeeding, many mothers and infants may experience health issues.

The purpose of World Breastfeeding Week is to spark open dialogue regarding these issues. This year's objectives for World Breastfeeding Week are: to inform, anchor, engage, and galvanise. The World Breastfeeding Week organisation also encouraged using the hashtag #WBW2022.

The focus of #WBW2022 will be on building the capacity of those who must defend, support, and promote breastfeeding at all societal levels. The warm support system for nursing is made up of these individuals. Target audiences will get information, education, and empowerment to improve their capacity to offer and maintain breastfeeding-friendly conditions for families in the post-pandemic world. These audiences include governments, health systems, workplaces, and communities.

Yoga & Breastfeeding

Yoga is globally recognised as an effective workout regime to instill healthy and happy wellbeing. Breastfeeding mothers need extra care and attention to their diet, workout routine, and overall lifestyle.

Yoga may pose helpful in improving the health of breastfeeding mothers. Below, we list yoga positions that have been proven helpful for lactating women.

Yoga poses for breastfeeding women:

1. Cat-Cow Stretch (Chakravakasana)

  • Get on your knees and hands (How you would imitate a four-legged animal)
  • Lift your back upwards, forming a mountain-like structure
  • While you do that, make sure you push your face inwards, looking at your own torso
  • Now, push your back inwards, forming a 'U' position with your back
  • While you do that, look towards the ceiling
  • Repeat mountain motion with face inwards and then ‘U' structure with face upwards for a minute
  • Do not speed up, In fact, you are advised to switch positions slowly and gradually

2. Downward Facing Dog (Adho Mukha Svanasana) 

  • Lay flat on the ground facing the floor
  • Slowly lift your torso and form a mountain-like structure with your body
  • Your palms need to be farther apart and reaching outwards (in comparison to your shoulders)
  • On the other hand, your feet need to be placed next to each other
  • At this point, the only body parts touching the ground should be your palms and feet
  • Your face needs to be facing inwards and downwards, at the same angle as the arms
  • Your body must form a triangle (your hands, hips, and feet being the corners)
  • Hold this position for a few seconds and repeat 10 times at least

3. Child's Pose (Balasana)

  • Sit straight with your legs folded
  • At this point, your feet are supposed to be facing upwards
  • Now, slowly bend your torso forward on the floor
  • At this point, your arms should be extending forward as well, as far as possible
  • Your face should also be facing the floor as well as your palms
  • Your calves, forehead, and palms should all be touching the ground in this position
  • As it only stretches your body and is a resting pose, it provides comfort and relaxation
  • Hold this position for 10-15 seconds and perform 4-5 sets daily.

4. Cobra Pose (Bhujangasana)

  • Lie on the ground facing the floor
  • Now, place your hands forward and live your upper body
  • At this point, the body parts touching the ground should be your lower body and palms
  • You are encouraged to look toward the sky
  • Stretch this position for 10-20 seconds and repeat 4-5 times

5. Seated Forward Bend (Paschimottanasana)

  • Sit straight in your legs straight in front of you
  • In this position, your feet's soles should be facing front
  • Slowing bring your torso closer to your legs and as far as possible
  • You can use your hands to hold your feet, this may increase how far you can reach
  • In this position, your stomach and chest are supposed to be touching your thighs
  • Your face can be facing the front or towards the legs, whichever may be comfortable
  • Hold this position for 10-20 seconds and sit back up
  • You can repeat it a few times based on your convenience

We must take this week to raise and gain awareness and knowledge about breastfeeding. You must also implement these yoga asanas into your routine if you are a breastfeeding mother. These asanas improve milk production and also ensure better health for you and your baby.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.