How To Overcome Postpartum Depression Through Yoga

What is postpartum depression?

Most women have a difficult time dealing with the aftereffects of pregnancy, which include weight gain, muscle sagging, joint discomfort, backache, exhaustion, hormonal imbalance, elevated blood pressure, and weakness from deficiencies.  Some women are weak in this time and easily agitated about little issues, this is called Postpartum depression. Yoga positions can help control symptoms of postpartum depression.

Postpartum depression symptoms:

At first, postpartum depression symptoms can be confused with baby blues, but they are more severe and persistent. These can eventually make it more difficult for you to take care of your infant and do other everyday duties. Typically, symptoms appear in the first several weeks following childbirth. They may, however, begin earlier—during pregnancy—or later—up to a year following birth.

Symptoms of postpartum depression could include:
1. Extreme mood swings or depression.
2. Too much crying, trouble bonding with your child, and withdrawal from friends and family
3. Appetite loss or eating a lot more than normal
4. Insomnia, or the inability to fall asleep, or excessive sleeping
5. Extreme fatigue or lack of energy
6. An inability to fall asleep, often known as insomnia, or sleeping excessively Excessive fatigue or lack of energy
7. Decreased enthusiasm and enjoyment for the things you once loved
8. Extreme agitation and fury
9. Fear of not being a suitable Mommy
10. Despondency
11. Sensations of inadequacy, shame, remorse, or worthlessness
12. Diminished capacity for focus, clear thinking, or decision-making
13. Anxiety
14. Severe panic episodes and anxiety
15. Suicidal or fatal thoughts.

How to overcome Postpartum Depression?:
1. Consume healthfully and lead a happy life:
2. The significance of mental and physical well-being:

   When performed under the guidance of a qualified and experienced yoga teacher, asanas are incredibly beneficial. Here are a few very helpful poses:

   1. Yasktikasana: This simple, uncomplicated yoga for lying down offers immediate relaxation and stretches your entire body, from your toes to your fingers. Relief from tension and a decrease in belly fat are two of the many advantages.
   2. Sethu Bandhasana, also known as Bridge Pose, is a potent pose that helps to ease back fatigue, which is particularly common in mothers. It also strengthens the back muscles. It facilitates relaxation and increases blood flow to the head area.
   3. One of the most beneficial poses for easing back discomfort is halasana. It helps minimize cellulite around the abdomen, slims down the waist, relaxes the mind, eases tension, and prevents headaches and sleeplessness.
   4. Dog/AdhoMukha Facing DownwardSvanasana: This unique stance allows your body to receive new blood. It relieves tension and stretches and decompresses the cervical spine, which lowers anxiety.
   5. Shavasana (Corpse Pose): Shavasana promotes relaxation and rejuvenation for both the body and mind. It lowers blood pressure and eases anxiety and stress.
   6. The nine Pranayamas are a series of exercises that assist reduce tension, quiet the mind, and release your body from unneeded damage.
3. he philosophy of Yogis:
   1. Let Go of Things (IshvaraPranidhana): The Sanskrit term "IshvaraPranidhana" means "to surrender." This activity serves as a reminder that everything is kept in order by a higher power and something greater than ourselves. Always keep in mind that everything is exactly as it should be. We have to have a strong belief in a higher power and let go of thoughts and circumstances that are out of our control.
   2. Recite mantras as a form of Japa or mantra meditation to elevate your mood and reduce stress. You are free to do it whenever you want or for the entire day. A straightforward mantra to live by: "I'm trying my hardest." And my best is good enough" is a wonderful way to boost your mood, reduce anxiety, and manage stress.
   3. Limit all of your senses (Pratyahara): Sometimes it's necessary to take a step back and relax to concentrate or refocus. It conserves energy and aids in sensory regeneration.
   4. Cultivate Stillness: Meditation enables you to de-stress and quiet your thoughts. Even though it could seem challenging at first, begin by meditating for a little while each day.

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Mrunali Thakare