Postpartum Yoga for Moms: Hinglish Guide to Healing, Stretching & Self-Love 2025

 🧘‍♀️ “Delivery ke baad zindagi bhi badal gayi, aur body bhi” – Ek Mom ki Yoga Journey

"Subah 3 baje ka alarm kabhi set nahi kiya... par baby ka rona kabhi miss nahi hota.
Body thaki hoti hai, aankhon ke neeche dark circles aur mann mein ek guilt — ki main apne liye kuch nahi kar pa rahi hoon."

Jab main maa bani, sabse pehle jo cheez gayab ho gayi — wo thi main khud.
Mirror mein dekha toh laga, “ye kaun hai?”
Na energy bachi thi, na patience. Har waqt koi na koi cheez pending hoti thi.
Kabhi baby ka pamper, kabhi feeding, kabhi raat ke 2 baje ka colic episode.
Aur beech mein kahin main — kho gayi thi.

Par ek din, jab mera baby finally so gaya aur ghar mein ek ajeeb si shaanti thi…
maine YouTube pe ek chhota sa yoga video chala diya.
Bas 5 minute.
Aur wahi se, meri khud se dosti wapas shuru hui.

🌬️ Anulom Vilom – Jab saans lene ka matlab samjha
Pehle lagta tha — saans toh le hi rahi hoon...
Par jab pehli baar maine aankhein band karke, bina kisi distraction ke, sirf saans andar aur saans bahar pe focus kiya —
toh laga jaise dimag ka dard, chaati ka pressure, sab dheere-dheere halka ho raha hai.

Kya kiya maine?
Baby ko sulaya, phone mute pe kiya, fan halki speed pe chala diya…
aur sirf 5 minute ke liye baith gayi — Anulom Vilom karte hue.
Us din maine khud se pehli baar pyaar kiya, maa banne ke baad.

💪 Bridge Pose – Jab meri kamar ne thank you kaha
Mujhe yaad hai mummy ka kehna:
"Seedha baitho beta, warna kamar dard degi."
Tab hasti thi... ab samajh aaya.

Baby ko din mein 20 baar uthaane ke baad meri back literally tut jaati thi.
Ek din kisi ne bola — Bridge Pose try karo.
Pair fold kiye, kamar ko halka sa upar uthaya…
Pehli baar toh ajeeb laga, par 3 din mein fark mehsoos hua.

Mummy hack?
Sofa pe lete-le bhi ho jaata hai. Yoga mat ka jhanjhat nahi.
Aur haan, ek light chadar zarur bichha lena 😌

🐈 Cat-Cow Pose – Jab reedh ki haddi chillayi: ‘Bas ab stretch de mujhe!’
Feeding ke baad meri back itni tight feel hoti thi, jaise kisi ne usse twist kar diya ho.
Main toh sirf stretch karne ke liye pose kar rahi thi,
lekin jab maine pehli baar Cat-Cow pose kiya…
toh literal “ahhhh” nikal gaya.

Pro Tip:
Baby ko sulake, 2 minute ke liye is pose mein jao.
Lagta hai chhoti si cheez hai, par pura din aaram se nikal jaata hai.

🧘‍♀️ Child’s Pose – Jab bas ro lene ka mann kare
Maa banna magical hai — haan.
Par kabhi-kabhi, bina kisi reason ke bhi aansu aa jaate hain.
Kabhi thakan se, kabhi loneliness se… ya kabhi bina wajah.

Us waqt maine Child’s Pose mein sir jameen pe rakha, aankhein band ki…
aur aansu behne diye.
Kisi ne nahi bola tha ki yeh bhi yoga hai.
Par mere liye toh yeh ek therapy session tha.
Na koi advice, na koi judgement. Sirf main… aur mere emotions.

🧍‍♀️ Wall Stretch – Jab main khud pe dobara khadi hui
C-section ke baad mujhe dar lagta tha — chalne mein bhi, uthne mein bhi.
Lagta tha main gir jaungi, ya phir dard wapas aa jaayega.
Phir maine wall ke saath ek simple stretch try kiya.
Pehla din: thoda shaky.
Dusra din: thoda better.
Aur teesre din…
Main khud pe dubara khadi hui. Thoda confident. Thoda proud.

🗓️ Mera Asaan Routine (New Mom Style)

Week    Routine
Day 1–3               Sirf saans. Sirf Anulom Vilom.
Week 1 Add Bridge + Cat-Cow (5 min daily)
Week 2–3           Child's Pose jab bhi mood down lage
After 3 wk          Mix sabhi poses + Wall Stretch jab energy ho

⚠️ Ek zaruri baat:
Agar aapki C-section delivery hui hai, ya koi medical complication hai,
toh please apne doctor se consult karke hi yoga start karein.
Har body ka pace alag hota hai.
Yoga healing hai — lekin pressure nahi hona chahiye.

💬 Aakhri baat — Tum bhi matter karti ho.
Main bhi wahi sochti thi — “Yoga karungi, taaki patli ho jaun.”
Par waqt ne samjhaaya —
Yoga ne mujhe phir se main banaya.

“Ek healthy mom = ek happy baby.”
Instagram pe yeh line achi lagti thi.
Lekin jab khud mehsoos kiya… tab wo line dil se chipak gayi.

Bas, ek chhoti si request —Apne liye 5 minute nikaalo.Na husband ke liye.Na baby ke liye.Sirf… khud ke liye.