A few days after your baby arrives, you feel excited and happy about your new achievement, but your body feels unusually tired and exhausted. You need to give your body some love, and the best and safest way to do this is through yoga. Most women begin their post-partum yoga practice a right away and they begin to feel much better. Even though you are now not pregnant, your body needs a different kind of exercise. While you won’t get immediate results or be back to your original place during your pregnancy, you will get better over time. Your post-pregnancy practices will need to be considerate and supportive of the things you have been through in your nine-month pregnancy.
Once you are cleared to take your exercises after your childbirth, yoga is a powerful way to improve your posture, build on your strength, reduce postpartum depression symptoms and to enhance your energy levels. Taking post-partum yoga poses on a weekly basis helps in the recovery process in regards to your weakened pelvic floor, lack of endurance on your neck, tight hips, and over-stretched abdominal muscles. This is an expert guide and opinion about the benefits of yoga post-baby, together with the right poses to help your body heal naturally.
Doctors normally recommend that new mothers take six weeks for recovery time after natural virginal birth and much longer for the mothers who underwent c section. It is important that your doctor check in case you could be having diastasis recti which may impact on how you approach your workout. Diastasis recti in basically checking for abdominal separation, which is rare.
After your doctor gives you an Okay, it is time to begin your yoga exercises. Your doctor will ensure you do not have any bleeding or complications before giving you a nod to go ahead. You do not want to jump into the sophisticated yoga or those difficult to complete. Ease out, begin with the easy practices, specifically the postpartum yoga. The most important thing you need to remember is that coming back to shape is a process, and you will need patience and hard work.
You may find it difficult to lie on your stock initially especially if you breastfeeding, for those exercises that require you squash on your chest, chin or knees.
Yoga Is Benefit for postpartum
There are three main benefits of taking yoga postpartum. Yoga helps in building your muscle tone, helping to maintain your pelvis and spine integrity, and preventing post-delivery depression. Through yoga, you will be in a position to strengthen your abs, pelvis, and the back. These body parts normally get worn out or take a beating during your pregnancy and during birth. In the prenatal period, your joints and ligaments loosen as a result of the relaxing hormones. They may remain loose for longer due to overstretching you had for several months. However, with yoga, you can slowly and gradually ease them back to position. Yoga is well known to enhance outward and positive outlook decreases risks of going under depression and allows you to focus on your well-being.
When to Start Postpartum Yoga
Several moms are interested in getting back to their original shape and looks. Some go as far as rushing to hit the gym hardcore. This is not recommendable. In real life, yoga is one of the most recommendable and practical ways to begin getting back to original self. Yoga works by initiating the healing process and have a proper understanding of your body. It is recommendable that all moms begin slow, no need to rush because the consequences could be bad. You will have to get familiar with your body once again. Your body was under transformation for the last one year, you can’t have it back in days or weeks just like that. While it is recommendable that you check with your doctor, it is a general rule that you wait for six weeks after bearing your baby, and if it was caesarean birth, 12 to 16 weeks is recommendable.
6 Yoga Poses to Start Yoga After You Have Baby
The following Yoga postures can help strengthen your nervous system, enhance your blood flow relax your mind and body. Use these 6 yoga poses to begin post-pregnancy:
Legs Up the Wall
Positioning your legs up the wall will help blood flow and circulate around your body and trigger a healing and calming response in your body. Once you have your legs up there, hold it for about 8 minutes and your body will gain all the restorative benefits. Begin from a reclined position lengthwise on the wall. Then gradually turn your body until your butt touches the wall. Begin walking your legs upwards the wall in a perpendicular position to your body. To gain more tranquil sensation, you can use a pillow under your feet, on your belly or under your lower back.
Planking helps you to re-strengthen your back post pregnancy and to begin working on your abdominals. You can either go with planks or be creative and go with forearm plank. Drop your knees down to offer support to your spine in case your back sweeps towards the ground. This is a sign your abdominals are not yet strong, but they will gain strength with more practice. Begin with a simple five-breath hold and slowly work your ways to longer breath holds. Be patient with your abdominal wall, especially if you had a C section.
Triangle pose shape, famously known as Trikonasana, benefits your pelvic floor and starts working on the oblique. This pose is most suitable for the dropped sensation that women experiences during postpartum. If you feel like your uterus is going to drop down during your yoga exercises, you are not alone. What you need to do it continue working on strengthening your pelvic floor, Kegels. Post pregnancy, your legs are probably gaining more strength, so you will need to use them more as you stretch back and start the workout on your pelvic floor. Stand apart (with feet wide open), and begin turning your right foot to look forward with the back foot heel pointing the front foot arch alignment. Try to straighten your legs and push the thin muscles strongly. Position your hands on your hips and move your hips towards the back foot. Push your chest towards the front of your mat and lean forward trying to keep your right and left cage ribs at the same level. Stop when you have the feeling your lower ribs are starting to find an arch. Note that the intention here is to strengthen your pelvic floor, stay higher up the shape.
Utkatasana is basically a yoga chair pose exercise. It is a beautiful way to give your body back its shape post-delivery. You will be working very quickly especially if you draw your navel close to your spine. Also, try to lift navel of ribs upwards to help lift the pelvic floor upward. Ensure you can see your toes above your knees and try to maintain a small space between the left and right knees as they push towards each other. You can make it even more interesting by positioning your feet hip-width apart and placing a small block between your thighs.
Marichyasana stretches your hips, invigorates organs and makes you feel comfortable on your lower back. Again, if it does not feel comfortable, stop doing it. If you still have a baby belly and makes you feel uncomfortable pushing your legs towards the torso. You can modify this exercise by supporting your waist using a strap, draped loosely on your lap.
The mountain pose helps stimulate and tone your pelvis, torso, abdomen and the back. The pose also helps in keeping the muscles on your neck much softer as you lift your arms with the palms wide open facing each other. Raise your arms above your head and push your shoulder blades downwards. Now move your palms slowly towards the ceiling while stretching your body sides, and at the same time sacking your lower belly. Keep this position for about 30 seconds. To practice mountain pose, begin by sitting your legs stretched outwards. Bend your right leg and position the foot flat on the floor by kneeling on your right shoulder. Use the right hand to reach your left hand and grab the strap. Reach your right arm around the shin and grab the strap on your thigh or back. Take a deep breath and then ignite your arms and start walking your fingers towards each other along the strap. After exhaling, lean forward when you feel comfortable to do so. No need to hurry post-pregnancy, take it easy and go at own pace. Always use as many supportive props and be safe from harm.
The daily life can be very straining to the body, leading to nervous tension and as a result, you have your mind affected. Your body also underwent a lot of changes post-partum. Yoga is not a miraculous cure for all, but it certainly helps a lot. Any new mom can safely practice yoga and reap from its benefits. Yoga works well for post-pregnancy moms, and the good news is that it can be done at home with ease. It can begin from as little practices as taking small short breaths which then triggers the body to send oxygen to body parts under tension. Every mama is unique in her own way, and this means every mama needs own solution. Postpartum yoga provides the basic benefits to you postpartum, giving you time to relax especially when you have to focus on your newborn. We hope these tips were useful in your postpartum period.