Congratulations, you have finally been able to establish the breastfeeding with the baby, the baby. If you start having backache, fatigue Y various contractures Maybe you're not taking care of yourself as much as you should. Today from mamayoga We show you postures of yoga during breastfeeding to improve comfort and bond with your baby.
Breastfeeding as a stage in your life and the life of your baby
The lactation It is a beautiful stage that can last for several years. Whether it is breastfeeding, breastfeeding formula or mixed It is a moment of connection and bonding between the mother and the baby. Breastfeeding is also considered the best food for newborns by the WHO in the first months of life.
If you have decided to opt for the breastfeeding and you are finding it difficult due to problems with grip, teething, frenulum, pain, etc.; we advise you to visit a lactation consultant that can help and advise you relieve pain and be able to continue breastfeeding for as long as you want.
But apart from these difficulties, the breastfeeding period for a mother is demanding. physically and mentally. Not only because of breastfeeding, but also because of the focus on the baby and its needs, not to mention whether there are other children in the family.
Although they often appear fatigue, he backache, the discomfort in the arms, the contractures, shortness of breath, let's not normalize it. Make your life easier, mother, if you are well, they will be well.
How can yoga and its postures help you improve comfort?
We have spoken to you many times about the benefits of yoga, both for the pregnancy, he Birth, like the postpartum. So now we can only encourage you to continue with it. yoga during breastfeeding. It will help you physically to reconnect with yourself, to take time for yourself, to breathe better and have good posture. At a physical level mental It will focus you on the present, calm you down and be a small light on the path back to yourself.
In addition, you will be able to do it with the baby in your arms or very close to you. This will help you create this natural bond that exists between the two of you. There is no need for separation, you will even see that there is Yoga postures, breathing and meditations that can be done while you are breastfeeding.
If you started to doing yoga during pregnancy It's not the time to quit now. Five, ten minutes, whatever you have, steal time from time for yourself, to continue taking care of yourself and give yourself some space in this new reality of your motherhood.
During breastfeeding, the impossible positions, the uncomfortable places, the constant demands, it is understandable that you lose a little bit of control. postural correction and with this new discomforts begin. Avoid them by including yoga in your routine.
Yoga postures during breastfeeding
Some of these postures are small movements and exercises There are some positions you can do while breastfeeding, others are compensatory positions that will be a great relief when you can get down to it. Remember that 5 minutes of full dedication are enough!
Side stretch with baby
This position You can do it either while breastfeeding the baby or without him or her on top of you.
Sitting cross-legged, lengthens the spine upwards and feel your legs and buttocks rooting into the earth. Become aware of this moment where you can start listening to your body and its sensations. Breathe, you are here and now breathing. Air in, air out.
Stretch your arm towards the floor with the palm of your hand facing your body, whichever is free if you are with the baby, or if not, start on the left side. inhale Rotate your arm outward, turning your palm outward so that your shoulder rotates and your chest opens effortlessly. As you exhale returns to the initial position. Repeat several times.
On the next inhalation raise your arm towards the ceiling rotate outwards and, as you exhale, lean sideways to the right. As you inhale, return your arm to the ceiling and as you exhale, lean back. Repeat 6 to 8 more times.
When you can, change arms. If this is not possible, repeat without lifting the arm. Only the shoulder rotation and then the lateral tilt to the opposite side.
Gentle back twist
Other yoga posture for breastfeeding that you can do both while breastfeeding and in your daily routine.
With legs crossed or if you want a little more intensity, with your legs stretched out in front of you and the knee on the side where the baby is breastfeeding bent with your foot on the floor, or the left knee if you don't have the baby at the moment, with the baby on top of you. Place your free hand on that knee (or your left knee if you choose the crossed legs option).
As you inhale, lift your spine up and without losing the connection of your buttocks to the floor, turn to the side of your knee. Look back over your shoulder or tilt your chin toward the baby and direct your loving gaze at her, without lowering your head to feel the turn and stretch in your neck. Maintain the posture, breathing calmly into your navel, feeling your body continue to lengthen toward the ground and toward the sky, and your breathing massage your internal organs.
When you can, change sides. If you don't want to or can't change the baby to the other side, do the turn to the other side and instead of resting the opposite hand on the knee you didn't do, if that hand is busy with the baby, Support the hand of the bent knee on the floor on your back behind you, to make a column with your spine.
Fish Pose
This yoga posture It is one of the great compensators for bad spinal positions, so during the breastfeeding period it is ideal for open the chest and breathingIt is difficult or almost impossible to do it with the baby on your chest, but you can hold him very close to you and touch him with your hands.
It is about make an arch with your spine on the groundTo do this, find a couple of sofa cushions or some folded blankets and put them on the floor. You are going to lie down on them, with the cushions resting on your back, between the line of your bra and your head, so that you feel that your chest opens upwards, but your neck and lower back are protected. If you have a lot of lower back pain, leave your legs bent with your knees resting against each other. Hold for a few minutes.
Breathing to empty
Finally, we recommend this to you yoga breathing to empty thoughts, tiredness, heaviness, which you can also do during the lactation in itself, as at another time.
Sitting cross-legged, using pillows or supports if necessary, so that both of you are comfortable. Start by closing your eyes and listening to your breathing nowThere is air flowing in and out of you. Describe to your mind what this air feels like, the temperature, the movement, the fluidity, the tickling. On the next inhalation, inhale deeply through your nose to fill your entire body. When you exhale, do it as slowly as you can, calmly, so that the air empties inside you.
Repeat emptying the air more and more slowly, so that it takes away the thoughts, he fatigue, the discomfort and leave you empty for the next inhalation.
I hope you are Yoga poses that can be performed while breastfeeding help you compensate for the discomfort, gain comfort and create this beautiful bond with your baby. I only have to invite you to be part of the Mamayoga tribe.
