To many people, pregnancy is a hard period of time. However, after giving birth, your body seems to be even more delicate and needs a lot of care.
Many women just immediately go to the gym or yoga center, trying to exercise as much as they can in order to come back to their previous body as fast as possible.
But you should remember, that your body has adapted to a big change during the past 9-10 months, which means that you will need a long enough time to recover.
In fact, if you are determined to practice something after delivery, you can try doing postnatal yoga after pregnancy. It would be a great way to build more strength, improve your posture, increase energy levels, and relieve postpartum depression.
Of course, before starting a daily or weekly yoga routine after giving birth, you should ask for some advice from your doctor, because they know exactly where your body is at and when you can begin a gentle postnatal exercise.
But normally, women should wait at least 6 weeks after delivery in a natural way, and 12-16 weeks for a cesarean section.
Besides, during your yoga sessions, you had better know which poses you should skip, and which poses are good for the postpartum period.
Below are yoga poses to AVOID in this period:
- Deep Twist
- Bow pose
And you can refer to the following 5 yoga poses for after pregnancy which are highly recommended for new moms:
1. Legs up the wall
This exercise is very good for the blood circulation around your body. It will calm the whole body and initiate the healing process. You must hold this posture for at least 8 minutes to gain every restorative benefit.
To start, you can use a blanket or a pillow to support your lower back and the sacrum. Place the pillow or blanket on the mat, leaving a little room for your butt from the wall.
Move your butt into the space created between the wall and the blanket or pillow. Adjust the supportive tool so that it can completely support your lower back. Allow your tailbone to reach down to the ground.
Try to straighten your legs on the wall. If your legs are bent a little bit, it is okay, no problem. Take nice deep breaths and hold up to 15 minutes if you want.
Note: You don’t really need a blanket or a pillow but it would be a nice support for your lower back if you have one.
2. Child’s pose
Perhaps you won’t need much explanation on this pose because it is too familiar to almost every yoga practitioner.
It is a gentle, easy pose that reduces head, neck, and chest pain, and opens the pelvic floor, hips, and lower back for new moms.
Just put your butt on your heels, straighten your back and your arms down the mat, your head should be down too.
Hold for a few seconds, then release. It would be an extremely nice relaxed time for all the stress and tiredness you have experienced.
3. Chair pose
This is another yoga exercise for after pregnancy. It is a great way to reshape your body after giving birth, strengthen the ankles, thighs, calves, and spine as well as stretch shoulders and chest.
Just try to stand with your feet together, two big toes touching each other. Inhale and raise your arms towards the ceiling, perpendicular to the floor. Exhale as you bend your knees. Your thighs should be as parallel to the floor as they can get.
Try lifting your ribs and navel up to help lift the pelvic floor. If you feel uncomfortable in your lower back, hold your arms at the heart center.
Note: Make sure to always see your toes in front of your knees and try to keep a small space between the two knees.
4. Marichyasana I
This pose helps to strengthen your organs, and stretch out the back of your hips and the entire lower back one side at a time.
Be careful and patient if you still have a baby belly and cannot draw your legs all the way into your torso.
Start by sitting down with your left leg outstretched while your right leg is bent with its foot on the floor.
The right knee should be next to the right shoulder. Move your left hand behind your back. Your right arm should move beyond the right leg and two hands will touch each other.
If you feel uncomfortable, you can use a strap to support for the pose.
Take a deep breath. Hold for a while. Then change your leg and repeat the move. Remember not to push your body too much after delivery. Use as many props as you can to support the pose.
5. Cow face pose
Every yoga instructor recommended women do this pose after the childbirth process. It is great for stretching the hips, the neck, and the shoulders as well.
Practicing this pose on both sides regularly can help to prevent shoulder hunchs resulting from a long time holding a baby. It is very good if you want to achieve a nice posture.
First of all, sit on your mat with two legs stretched in front of you. Next, bend your knees, drawing your feet up closer to your body. Slide your right leg under your left leg, while the right foot should be brought back to your left hip.
Your left knee should be put directly on top of your right knee. Your heels should keep an equal distance from both sides of your hip.
Next, raise your left arm up, bending it down at the elbow, and touch it to your back, while your right arm should be bent up also at the elbow.
Try to touch the fingers of the two hands together. You can use a towel or a strap as props in this pose.
Hold there for a few seconds. Then change to the other side.
Okay, that’s all about yoga for after pregnancy that you should know. The most important thing is that you must take it slowly until you are totally comfortable with the poses.
Don’t push yourself too much, just take it easy and relax your body. You will soon enjoy the benefits gained from your yoga routine.