Breastfeeding can be a wonderful journey, strengthening the bond between mother and child through the sharing of wonderfully warm and sweet nourishment. While it is a beautiful ritual, it is also one that can result in us moms spending a lot of time sitting on the couch or laying in bed in awkward positions with a little babe attached to us. It can be very easy to forget proper breastfeeding posture (shoulders back and relaxed, feet supported, chin retracted and long spine). I have been breastfeeding for almost 3 years now and I know the feeling of the rounded back and shoulders, caved chest, sore neck and discomfort in the low back that can occur from hours and hours of breastfeeding. I always feel discomfort after a night-long marathon nursing session laying in bed with baby in every imaginable position. Anything for a little shut-eye!
As important as it is that you have correct posture while feeding, it is also important to take a few minutes each day to stretch and open the body up. Below are some yoga postures I suggest that moms do as often as possible, preferably daily.
1. Chest Opener – Sitting comfortably on the floor or a sturdy chair with a long spine bring your arms behind your body and walk your hands towards opposite elbows. Lightly hold on to opposite elbows and feel your chest opening. Encourage your shoulders to draw back and down while resting in this position. If you find holding on to opposite elbows isn’t providing a lot of opening then you can place your hands in prayer position behind your spine.
2. Uttanasana (Forward Fold) – Stand tall in Mountain Pose with both feet on the floor. Fold forward from your hips bringing your chest towards your thighs. Feel lengthening through the back of your legs and encourage your tailbone to reach up to the sky while your feet are grounded. Rest here for 1-2 minutes letting your arms, head and neck hang loosely.
3. Neck Stretches – Sitting in a comfortable position lengthen your spine and draw your right ear down towards your right shoulder. Float your left shoulder down further and feel lengthening through the left side of your neck. Let your head be heavy here for a few deep breaths before changing sides. You can easily do these stretches while you are breastfeeding too!
4. Downward Dog – Start from a Tabletop Position, spread your fingers, curl your toes under and as you exhale lift your hips up and then press them towards the back of the room. Create an upside down ‘V’ shape here.
5. Dolphin – Start from a Tabletop Position, place your forearms on the mat and clasp your hands together. Make a ‘V’ shape with your arms on the mat. Curl your toes under and as you exhale lift your hips up and back once again making an upside down ‘V’ shape.
6. Spinal Twist – Sitting in a comfortable position lengthen your spine and place your right hand on your left knee and place your left hand behind your body on the floor. Gently twist from the navel towards the left, keeping your heart open and shoulders down and back. Breathe deep into the belly encouraging a full breath. As you inhale lengthen and as you exhale continue the intention to twist. Relax back in the centre and then come to the other side.
Happy Yoga and Happy Nursing!
~Amanda
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