What are the postpartum-friendly yoga poses and exercises?

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Kindly mention your delivery date and the mode of delivery because your routine has to be customized based on your recovery. Also, please let me know whether you are a lactating mother and your current activity levels. Firstly, do not make drastic life changes, restrict your diet or follow a diet you cannot sustain. But if you are trying to achieve sustainable healthy living, focus on consuming a wholesome meal for body recovery, as it is important. A sudden exercise routine will not help. I suggest you do the following:

1. Start with small goals like walking 3000 steps a day or drinking four glasses of water. It can be customized as per your lifestyle and needs.

2. Check your blood reports. Do vitamin screening and check your hemoglobin (Hb) levels since low Hb levels can lead to low energy levels and low metabolism, leading to weight gain. Also, check the levels of vitamins B12 and vitamin D because these levels can go down during pregnancy. You can even continue taking the supplements suggested by your doctor during pregnancy after consulting with them.

3. Check for your obesity stage by calculating your BMI (body mass index). Random calculations should not be done.

4. Identify lifestyle changes or stress factors in your life because you have not given enough details for me to guide you.

5. Also, mention your height and weight so I can help you further.

I also suggest the following:

1. Get up and stretch yourself every 45 minutes to one hour, as sitting for long hours can damage one's posture. When at work, walk the length of the office every hour or two to keep your back happy, your muscles supple, and your blood circulating.

2. Indulge into some deep breathing exercises, as it will help you keep calm or even put you to sleep. Practicing some pranayama can surely help you.

3. Plan your week in advance so your traveling time becomes your rest day.

4. Use the long corridors and long waits for a quick, brisk walk at airports or stations. Use the stairs rather than escalators.

5. If using a car, then park your car away from the destination and try to walk.

6. After 15 days of being active, start with a small home-based workout like doing a five-minute spot jogging, five minutes of stretching, five minutes of brisk walking, two-minute leg raises, five pushups, and so on. Then, gradually go back to adding weights.

I hope this helps.

Do get back in case of any further queries.

Thank you.