3 Rejuvinating Yoga Poses for Better Breastfeeding

Yoga is a great way to get back in shape after baby comes—and it can even help reduce the stress of breastfeeding in those early days. Celebrity fitness maven and doula Latham Thomas shows us her three favorite postnatal yoga poses to promote nursing.

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Child’s Pose

Child’s Pose

This restorative and gentle stretch calms the brain, helping to relieve stress and fatigue, along with back and neck pain. It also helps stretch the hips, thighs and ankles. 

How to do it
Kneel down to your mat and touch your big toes together. Then, press your hips back toward your heels, separate your knees to hips-width and lay your torso down onto the floor or a bolster. Simply breathe deeply and rest for five to ten breaths to feel the benefits.

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Leg Drain

Leg Drain

This rejuvenating pose is an easy way to refresh and combat the sleep deprivation that comes with new motherhood by boosting circulation and helping to drain lymph and other fluids that have pooled in your legs, ankles and feet. 

How to do it
Lay on your back with your legs straight up against a wall. If you want, put a folded blanket or towel under your lower back for extra comfort. Now, rest in this posture for 20 minutes; it's the energy-boosting equivalent of taking a two-hour nap! 

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Reclined Cobbler’s Pose

Reclined Cobbler’s Pose

This pose is a restorative posture that supports the spine and opens the chest and heart area. This is especially comforting for nursing moms who often suffer mid-back and shoulder pain from hunching forward and flexing their shoulders with little or improper cushion support when breastfeeding. 

How to do it
Stack blocks on an angle and lay your bolster over the blocks so it's at a 45-degree angle. Bring your sacrum to the base of the bolster, press hands into the floor and feet into the floor as you gently lie back. Allow the spine to rest over the bolster, relax your neck and head and open your chest. Draw the soles of your feet together and let the knees splay out to the sides. Rest your arms to the sides, palms face up.

Latham wears the new Bravado Yoga Nursing Bra, $49, which (bonus!) works for pregnancy, too, and converts to a regular bra when you’re done breastfeeding.

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