New Delhi: A yoga expert has shared 10 practical tips that she says helped her recover after childbirth and gradually return to her pre-pregnancy weight, stressing that healing should take priority over rapid weight loss.
In a recent Instagram post, yoga instructor Samriti explained that her postpartum journey was built around three phases—preparing the body before pregnancy, staying active during pregnancy and allowing sufficient time for recovery after delivery.
Recovery begins before pregnancy
According to Samriti, postpartum recovery starts long before childbirth. She said she focused on building overall health before pregnancy through nutritious meals, yoga and healthy lifestyle habits.
During pregnancy, she continued gentle physical activity, meditation and pregnancy-safe exercises. After giving birth, she resumed yoga gradually, allowing her body adequate time to heal before increasing the intensity of her workouts.
The 10 habits she recommends
Samriti highlighted the following practices that supported her postpartum recovery and weight-loss journey:
- Toe taps: A gentle core-strengthening exercise that activates deep abdominal muscles without placing excess strain on the body.
- Bird Dog exercise: Helps improve balance, posture and core stability while supporting recovery.
- Boat Pose (Naukasana): Recommended only after medical clearance, with modifications for beginners and women recovering from a Caesarean section or diastasis recti.
- Dandayamana Bhramana Asana: A twisting yoga posture aimed at improving flexibility and gradually strengthening the body.
- Surya Namaskar: Practised at a gentle pace once the body regains strength, while avoiding demanding variations during the early recovery phase.
- Adequate rest: Prioritising sleep and recovery to support healing after childbirth.
- Staying hydrated: Drinking sufficient water along with beverages such as ajwain and jeera tea to support hydration and breastfeeding.
- Balanced meals: Eating protein-rich foods, healthy fats, fruits and vegetables to aid recovery and maintain energy levels.
- Accepting help and being patient: Seeking assistance from family members and recognising that every mother’s recovery journey is different.
- Looking after mental health: Paying attention to emotional wellbeing and seeking support when feeling overwhelmed or anxious.
Healing before weight loss
The yoga expert said she made one promise to herself after becoming a mother—to never neglect her own health despite the demands of caring for a newborn.
She emphasised that postpartum weight loss should not be rushed and that restoring strength, healing the body and maintaining consistent healthy habits are more important than achieving quick results.
Experts advise medical guidance
Health experts generally recommend that women consult their doctor before beginning any postpartum exercise programme, particularly after a Caesarean delivery or if complications occurred during pregnancy.
Recovery timelines differ from person to person, and exercises should be introduced gradually based on individual health conditions and medical advice.