One thing that takes a big hit during pregnancy is the Core Strength. Core tends to become weak during pregnancy, as the abdominal muscles stretch over the growing baby and uterus. Post childbirth it is important to restore this core strength with the right posture to help do the everyday activities like sitting, standing and walking efficiently, to alleviate back pain, to improve digestion and so much more.


How can pregnancy affect the core strength?

Pregnancy can have significant effects on the core muscles due to the physical changes that occur in a woman’s body in the below ways:

  • As the uterus expands to accommodate the growing baby, the abdominal muscles can stretch and lose some of their tone and strength. 
  • The body’s center of gravity shifts during pregnancy, which can alter pelvic alignment and put additional strain on the lower back and core muscles.\
  • Pregnancy and childbirth can weaken the pelvic floor muscles, which are an essential part of the core. 
  • The added weight of the baby places increased stress on the core muscles, especially the lower back and abdominal muscles, potentially leading to discomfort and back pain.
  • As the body adjusts to the changing weight distribution, there can be shifts in posture, affecting how the core muscles are engaged and utilized.
  • Hormones like relaxin(which is a necessity during pregnancy) are released during pregnancy to loosen ligaments and prepare the body for childbirth. 

Why is it important to recover and regain core strength post childbirth?

After childbirth, it takes time for the core muscles to recover and regain strength. Engaging in appropriate postnatal yoga practices can help facilitate this recovery.

Building core strength post child birth is essential for the below reasons

  • Strengthening the core helps restore proper functionality, providing support for daily activities and reducing discomfort. Caring for a newborn involves a lot of bending, lifting, and carrying. A strong core makes these activities easier and less taxing on the body.
  • Strong core muscles contribute to better posture, reducing the strain on the spine and promoting overall body alignment.
  • Strengthening the core muscles can alleviate back pain, which is common during pregnancy and postpartum due to the changes in body mechanics.
  • A strong core enhances stability and balance, reducing the risk of falls or injuries, especially while lifting and carrying your baby.
  • Core strength is closely linked to pelvic floor health. Strengthening the core can aid in preventing or addressing issues like pelvic floor dysfunction or urinary incontinence.
  • Practicing core strengthening postures can also have positive effects on mental and emotional well-being, helping to boost confidence and reduce stress.
  • Strengthening the core post childbirth sets a foundation for long-term health, promoting better overall well-being as you continue to navigate motherhood.

Here are 3 simple yoga postures that can be done laying down to build back the core strength progressively:

Note: As you do each of these 3 poses- make sure that the lower back is fully on the mat and knees are straight. This helps to do the poses efficiently with correct alignment. Keep the shoulder, neck and head relaxed. Make sure to practice deep breathing in each of the 3 poses.

Posture 1:

Leg Up 90 degree(Hold for 30 to 45 seconds while breathing deeply throughout)

Posture 2:

Leg Up 45 degree(Hold for 30 to 45 seconds while breathing deeply throughout)

Posture 3:

Leg Up few inches off the mat(Hold for 30 to 45 seconds while breathing deeply throughout)

Once you are done with this practice, hug the knees to chest and rock side to side, to release and relax the back muscles.

Remember to have your doctor’s approval to resume yoga post child birth. Gradually progress with your practice at your pace.

You can watch the video tutorial here:

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