How to Rock Supported Dvi Pada Viparita Dandasana (Iyengar Style) for Postpartum Moms
Hey, mamas—12 weeks postpartum here, nursing and flipping my way back to me. After a babe, your body’s a warrior—stretched, hunched, tired. Enter Supported Dvi Pada Viparita Dandasana (Two-Legged Inverted Staff Pose), straight from Iyengar Yoga for Motherhood—bench under your back, chair at your feet, head on a bolster.
I chain it with shoulder balance, legs wide, plow, wailing Dylan upside-down—laughing my way to a brand new person. Science and the book say it’s gold for postpartum recovery and nursing; my Iyengar roots (teaching since 16!) live for it. Pair it with nutrition (see my “Nutrition for Postpartum & Nursing Moms” blog)—think Coco Hydrate (four bags deep!)—and you’re unstoppable. Here’s the how-to—grateful, aware, and giggling through it!
Why It’s Postpartum Magic
Chest Opener: Nursing hunches you—bench lifts your thoracic spine, chair supports your feet, heart opens wide. Serotonin spikes, stress dips (Journal of Clinical Psychiatry, 2016)—gratitude flows: “I can breathe!” Iyengar Yoga for Motherhood says it “improves respiration and circulation”—key for postpartum fatigue.
Pelvic Reset: Core and pelvis need love post-babe. Props align you, waking ‘em up gently—proprioception boosts via cerebellum (Neuroscience Letters, 2018). Awareness hits—I’m rebuilding!
Inversion Calm: Head slightly below heart drains tension, boosts GABA (Psychoneuroendocrinology, 2015)—new-mom fog? lifts. The book notes it “eliminates anxiety”—perfect for postpartum blues.
Milk Flow: Chest expansion + relaxation unclogs ducts—oxytocin rises (Psychoneuroendocrinology, 2015). Babe eats, I laugh: “No clogs today!”
Confidence Boost: Iyengar Yoga for Motherhood highlights it “builds self-confidence” and “brings about a feeling of happiness”—vital if you’re feeling weak or emotional postpartum.
Safety First: Iyengar props mean no strain—perfect 6-12 weeks postpartum, bleeding done (Physical Therapy, 2019). The book stresses full support to avoid strain, especially for pregnancy and postpartum.
How-To: Iyengar Style (Bench + Chair at Feet)
Props: Viparita Dandasana bench (or two chairs), chair for feet, folded blanket or bolster—per Iyengar Yoga for Motherhood (page 237).
Timing: Post-recovery (6-12 weeks, no bleeding—check with doc!).
Steps (Adapted from the Book):
Set Up: Prep a Viparita Dandasana bench (or two chairs, per page 237). Place a chair at the foot end—seat facing bench.
2. Add Support: Place a folded blanket or bolster on the bench edge to protect your back, and another under your head for crown support.
3. Lie Down: Lie on the bench, head toward the bolster end, feet resting on the chair seat. Hold the bench edges to expand your chest.
4. Align & Breathe: Ensure your chest doesn’t cave in, head isn’t suspended, and face stays relaxed—key points from the book. Stay 3-5 minutes, breathing normally, and observing these points.
5. Exit Gracefully: Exhale, bend knees, slide torso down to the floor, lie flat on your back.
6. Play (Optional): Chain it like me—shoulder balance (legs up), legs wide/together, plow, back to shoulder stand. Wail Dylan upside-down—humor’s your bonus!
Postpartum Tips
Start Slow: 3-5 mins, as the book suggests—Iyengar’s about precision, not rush. It warns, “Going into the pose is difficult, so you need some amount of skill to perform it.” Start supported, relax, enjoy!
Hydrate: Sip Coco Hydrate pre/post—electrolytes fuel the flow (Journal of the International Society of Sports Nutrition, 2012).
Listen Up: No strain—book says, “You can avoid any strain by understanding how to go into the pose.” Add a bolster under hips if pelvis feels loose.
Why It Works
Science + Iyengar props = postpartum gold. Chest opens, pelvis resets, tension melts—babe gets milk, you get sanity. Iyengar Yoga for Motherhood adds it builds confidence and happiness—crucial for postpartum emotional waves. Pair it with nutrition (see my “Nutrition for Postpartum & Nursing Moms” blog)—Power Shake, Super Amino 23, Ionic Elements—and you’re a new mama GOAT. I’m 12 weeks in, four Coco Hydrates deep—yoga and nutrients? Unbeatable.
Your Turn
Grab a bench, chair, and courage—flip into this Iyengar Yoga for Motherhood style. Feel the shift—chest wide, core alive, chaos funny. Nursing mamas, this is your postpartum reset—science-backed, Iyengar-real. How’s it hit you? Hit me up—let’s riff on your flip!