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There is no reason why you should not be able to lose weight. In fact, gaining some weight after your delivery is only natural and nothing to worry about. All you have to do are some Yogasanas (physical poses), Pranayamas (breathing exercises), Kriyas (cleansing techniques) and follow a Yoga diet that will help you very much. Considering your age you will be able to do all the necessary practices for losing weight and coming back into shape. This includes a Yoga program designed especially for post-natal care of the mother.
Yoga Poses to Reduce Weight
1. Tadasana (Palm Tree pose)
2. Parvatasana (Mountain pose)
3. Trikonasana (Triangle Pose)
4. Ardha Chakrasana (Half Moon pose)
5. Padahastasana (Forehead to knee pose)
6. Janu Sirshasana ((Forehead to single knee pose)
7. Paschimottanasana (Forehead to both knees pose)
8. Ushtrasana (Camel pose)
9. Gomukhasana (Cow face pose)
10. Simhasana (Lion pose)
11. Marichyasana (Pose dedicated to the sage Marichi)
12. Ardha Matsyendrasana (Half Lord of the Fish pose)
13. Single Leg and Double Leg Raises
14. Purvottanasana (Inclined Plane)
15. Matsyasana (Fish pose)
16. Pawanmuktasana (Wind relieving pose)
17. Navasana (Boat pose)
18. Chakrasana (Wheel pose)
19. Halasana (Plough pose)
20. Adho Mukha Svanasana (Downward Dog pose)
21. Bhujangasana (Cobra pose)
22. Dhanurasana (Bow pose)
23. Shalabhasana (Locust pose)
24. Viparita Karani (Legs against the wall pose)
25. Sarvangasana (Shoulder Stand)
26. Vrikshasana (Tree pose)
27. Garudasana (Eagle pose)
28. Kakasana (Crow pose)
Pranayamas (breathing exercises)
1. Kapalabhatti (Skull cleansing)
2. Anuloma-Viloma (Alternate Nostril Breathing)
3. Brahmari (Bee breath)
4. Bhastrika (Bellows breath)
Kriyas (Cleansing techniques)
1. Jala Neti (Cleansing Nasal passages with water)
2. Sutra Neti (Cleansing Nasal passages with rubber
catheter)
3. Vaman Dhauti (Cleansing stomach by vomit water on
empty stomach)
Yogic Diet
For post-natal care, a Yogic diet is very important. This means that your regular diet must be Sattvic (light and predominantly vegetarian) with liberal helpings of seasonal fruits, green leafy vegetables, sprouts, and daily salads. Please avoid all fried, spicy and fatty foods, milk and milk products such as yoghurt, butter and cheese and, above all junk / fast foods. These will ruin your health and harm the health of your young one because, if you are nursing a child, the same nutrients pass on to it through mother’s milk.
On the other hand, if you have a Sattvic (light and predominantly vegetarian) diet, and practise your Yogasanas (physical poses), Pranayamas (breathing exercises), and Kriyas (cleansing techniques) regularly, you will surely see the desired results very soon. It’s al up to you; you are young, quite healthy and life is just starting out for you. So, make the most of the years and start practising with determination from now on. With regular practice you are bound to see satisfactory results.
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