Breastfeeding Week 2023: 5 Yoga Poses That Can Help New Mothers Increase Breast Milk Production

Yoga is one of the best exercises that new mothers can inculcate in their routine a few weeks after childbirth. They can start easy with stretching and increase the difficulty level as they recover from the injuries sustained during delivery. What many mothers do not know is that yoga can help with lactation.

One of the common issues many first-time mothers experience is they struggle with breast milk production. Kamlesh Singh, Yoga Instructor at Sanjay Gandhi Postgraduate Institute of Medical Science, Lucknow, said that practising yoga can stimulate the pituitary gland of a woman, which can help with lactation.

Child Pose (Balasana) For Increasing Breast Milk Production

You have to kneel and extend your hands forward so that your spine feels a little stretched. When you bend and touch the floor and hold the position for a minute. It increases blood flow, opens your hips, and stimulates your digestive system. 

This yoga is also associated with relieving tension around the pelvis and can also help you find relief from constipation, which is another struggle that new mothers commonly experience. 

Bridge Pose (Sethu Bandha Sarvangasana) For Increasing Breast Milk Production

Bridge pose is another asana that helps new mothers ease the journey of breastfeeding. You have to lie on your back and bring your knees a little closer to your butts as it can help you lift your abdomen, and gradually lift your upper body. Hold this position for at least five breaths. 

Not only does the pose strengthen the glutes, but also the hamstrings and back muscles. It can offer respite from back pain you might be experiencing due to frequent feeding. It also opens the chest and encourages better breathing. 

Tree Pose (Vrikshasana) For Increasing Breast Milk Production

It is a balancing act because you have to maintain the posture on just one leg. You should bring your hands together in a ‘namaste’ fold and keep them either in front of your chest or above your head.

According to a yoga instructor, the pose can firm the loose muscles of your breasts and help to increase lactation. It has also been associated with helping people struggling with anxiety and depression by calming their minds. 

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Triangle Pose (Utthita trikonasana) For Increasing Breast Milk Production

In this pose, you keep your feet at least 3-4 feet apart and raise your hands parallel to your shoulders. You turn one foot at the angle of 90°, bend on that side, and try to touch your feet with your fingers. Hold this position for at least a minute and repeat it on the other side. 

This pose increases stability and stretches the spine. It lengthens the waist and stretches the muscles of your breasts. Apart from helping with increased breast milk production, it also reduces stress, anxiety, and blood pressure.

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Downward Dog (Adhomukha Svanasana) For Increasing Breast Milk Production

In this pose, you have to stand straight and slowly bend forward until your palms are able to touch the floor. In the beginning, you can try this asana by squatting and slowly extending your back and stretching your legs to get into the pose. 

The downward V stretches the spine, helps with the digestive system, and builds core strength. It opens your chest and increases the production of breast milk. 

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