Breastfeeding is a beautiful and deeply rewarding experience—but it’s also one that can take a real toll on your body. Hours spent holding and nursing your baby often lead to rounded shoulders, a sore back, a stiff neck, and tight hips. Add in sleep deprivation and emotional ups and downs, and it’s no surprise that many new moms feel physically and mentally drained. In this guide, we will walk you through the best yoga poses for breastfeeding moms to support your body and mind during your breastfeeding journey.
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Here Are The Best Yoga Poses For Moms.
Yoga offers more than just a chance to stretch. It’s a gentle, healing way to reconnect with your body, release built-up tension, and find a moment of calm amidst the chaos of new motherhood. For breastfeeding moms in particular, certain poses can ease discomfort, improve posture, and even support emotional well-being, all in just a few mindful minutes a day.
They’re simple, safe, and tailored to your specific needs.
1. Cat-Cow Stretch (Marjaryasana-Bitilasana)
Benefits: Releases tension from the spine and neck.
Breastfeeding can lead to rounded shoulders, a hunched back and even a rounded spine. The Cat-Cow Stretch gently mobilises your spine and encourages better alignment.
How To Do It:
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Begin on your hands, knees and a tabletop.
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As you inhale, drop your belly and lift your chest (Cow).
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When you exhale, as you round your spine, bring your chin up to your chest.
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Continue to move with your breath 5-10 rounds.
2. Balasana (Child’s Pose)
Benefits: Stretches the hips and thighs gently; promotes deep breathing.
Child’s Pose can be deeply grounding and restorative, especially when you are feeling overwhelmed or physically exhausted.
How To Do It:
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Kneel with your big toes together and your knees separated, on the mat.
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Fold your body forward and rest your forehead on a mat or cushion.
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Stretch your arms out or place them along your body.
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Breathe slowly and hold this position for 1-2 minutes.
Tip – Place a small pillow between your knees or under your chest for added comfort.
3. Seated Heart Opener (Supported Fish Pose Variation)
Benefits: Opens chest, counteracts breastfeeding posture, and promotes better respiration.
This is a common feeling for moms who have spent hours holding their babies forward. This gentle heart opener can help.
How To Do It:
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Sit on the floor with a bolster or a blanket rolled up behind your lower back.
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Lean gently back on the support and allow your chest to expand.
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Allow your arms to fall, palms facing up.
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Breathe deeply for 1-3 minutes.
4. Threading the Needle Pose
Benefits: Targets shoulder tension. Especially helpful for mothers who feed their babies in a side-lying position or a cradle.
This pose deeply stretches the upper back and shoulders, where a lot of breastfeeding-related tension lives.
How To Do It:
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Start by starting on all fours.
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Slide your right arm under your left arm, palm facing up.
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Reduce your right shoulder to the mat.
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Switch sides after 30 seconds or 1 minute.
5. Low Lunge (Anjaneyasana)
Benefits: Strengthens legs and improves flexibility in the lower back.
The hip flexors can be shortened by sitting and nursing (and rocking the baby). This pose can help you counteract the compression.
How To Do It:
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Step your right foot into a lunge from a kneeling stance.
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Sink your hips into the hips and keep your left leg on the floor.
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If you feel comfortable, raise your arms above your head.
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Switch sides after 30 seconds.
If needed, place a pillow beneath your back leg.
6. Reclined Angle Pose (Supta Baddha Konasana),
Benefits: Relaxes the nervous system and supports pelvic recovery.
This is the perfect pose for postpartum relaxation. It’s gentle and deeply relaxing.
How To Do It:
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Lay on your back.
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Bring your soles together and open your knees.
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Support your knees with blocks or cushions.
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Rest your arms at your sides or on your belly.
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Stay between 2-5 minutes.
Avoid lying flat postpartum if you feel uncomfortable. Prop yourself up with pillows.
7. Neck and shoulder rolls
Benefits: Releases shoulder and neck tightness.
Even a brief practice of shoulder rolling can reduce tension from breastfeeding posture.
How To Do It:
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Sit comfortably.
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Slowly and gently roll your shoulders in a circular motion.
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Roll them 10 times and then repeat.
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Stretch your neck by slowly tilting your head side-to-side and forward/backward.
8. Legs up the Wall (Viparita Karani).
Benefits: Reduces swelling of the legs, calms down the mind and supports circulation.
This pose will help you relax and recharge.
How To Do It:
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Sit with your back to the wall.
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As you lower your head to the floor, swing your legs up and backwards.
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Rest your arms with palms facing up.
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Stay for at least 5-10 minutes.
For comfort, you can bend your knees and place a blanket folded under your hips.
Why is Yoga Important for Breastfeeding Mothers?
It may seem effortless, but breastfeeding is a demanding activity for a mother, both physically and emotionally. Yoga provides gentle, restorative help during this period of transition and healing. Why it’s so valuable for nursing moms:
Relieves Physical Discomfort
When breastfeeding, you may spend long periods of time in a seated position. This can lead to:
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Shoulder and neck pain when cradling a baby
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Lower Back Stiffness due to poor posture or slouching
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Hip Tightness From Extended Sitting
Yoga can help by strengthening and stretching these areas that are overworked, while releasing tension and improving posture.
Supports posture and core recovery
Your core muscles require time and attention to rebuild after pregnancy and childbirth. This recovery can be slowed by poor posture when feeding. Yoga gently reactivates your core, improves your posture and supports spinal health – essential for moms who spend hours each day nursing.
Improves Lymphatic Circulation
Certain poses can help promote lymph drainage and blood circulation, which helps reduce swelling in the hands and feet (especially) and prevents problems like clogged ducts of milk or mastitis.
Promotes relaxation and reduces stress
Stress can impact the milk supply of a baby and their overall well-being. Yoga promotes mindfulness and deep breathing, which can help:
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Calm your nervous system
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Regulate mood
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Sleep better (when you can)
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Reduce anxiety and emotional overload
Rebuilds your connection with your body
Recovery after childbirth is not just physical, but also emotional. Yoga is a gentle, yet effective way to reconnect with yourself, your body and its changes. It also helps you develop self-compassion at a time when it can feel like everyone else’s responsibility.
What to Do with a Baby Nearby
Yoga poses can be done next to your child during tummy time, while they sleep, or between feedings. Yoga is a flexible exercise that can be incorporated into your daily routine without requiring a dedicated hour.
Yoga Tips for Breastfeeding Mothers
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Slowly begin. Postpartum bodies heal. Start with 5-10 mins and increase gradually.
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Listening to your body– If you feel uncomfortable in a particular pose, move back or avoid it.
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Use props. Cushions, blankets and bolsters are useful for making poses more secure and supportive.
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Breathe slowly and deeply. Deep breaths help to calm the nervous system.
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Hydrate and Rest. Yoga isn’t only about movement. It’s also about listening to your body and taking care of yourself.
Breastfeeding is a wonderful act of love, bonding and nourishment. But it can be physically demanding. The hours spent hunched during feeds can cause tight shoulders, a sore back, sore hips and fatigue. Yoga can help.
Breastfeeding moms can benefit from gentle, restorative poses. Not only do they help relieve tension and improve posture, but they also offer a moment of calmness and reconnect with your changing body. You don’t have to lie out your mat every day for an hour. Just a few poses can be effective.
Final Thoughts
It may seem like breastfeeding is all-consuming, but taking care of your body can be just as important. Yoga is a great way to relax, calm your nervous system and love your body.
This small act of self-care, even if it’s just a few poses between feedings or naps, can make a big difference. Stretch out on your mat and breathe. This is the version of yourself that is learning, healing and growing right alongside your child.
