Postpartum Yoga

As you start your postpartum yoga, chances are you have already been through introduction to prenatal yoga or prenatal and family yoga classes. Yoga must have helped you through an easy birthing process. Before you start yoga after your baby's birth, you need to wait for at least 6 weeks if you had a normal delivery. In case of a caesarean section you need to wait longer. You will notice that the prenatal and postpartum yoga styles vary. You need to start slowly and ease yourself back into the rhythm.

As you start your postpartum yoga avoid getting back to doing poses you used to before you got pregnant. Don't forget, you are probably breast feeding and certain poses may make your breasts feel uncomfortable. Look at the body you have now and try working with it. If it is a different class and a different instructor, inform the instructor that you have just had a baby. That way the instructor would customize the yoga program according to your needs adn routine.

Yoga For The Whole Family

If in the past you have been doing yoga as a family or with your partner or spouse, you can start doing the same again. This will enhance the spiritual and mental bonding among the family members.

As a new mother you need strength to look after your baby and get back on your feet. Postpartum yoga can help you do that. You need to recover from the exhaustion of birthing and get your stretched abdominal muscles back into shape. Yoga will help you here. There are certain poses you can do, even if you had a caesarean section. Your yoga instructor would know about them. These poses are known as:

  • Adho Mukha Svanasana (Downward-Facing Dog Pose) - stretches the spine and legs
  • Trikonasan (The Triangle Pose) - works on your pelvis and strengthens legs
  • Marichyasana I (The Son of Brahma Pose) - relieves hip and back pain
  • Bhujangasana (Cobra) - strengthens lower back and inner thigh. Relieves stress and fatigue
  • Vipariti Karini (Legs-Up-the-Wall Pose) - repositions uterus and relieves leg cramps and back ache

Generally speaking, most new moms want to get rid of their sagging bellies as fast as possible. It takes time for the muscles that have been pulled out of shape to get back. You need to do abdominal yoga exercises and postures.

When you resume yoga after giving birth, you need all the encouragement from your family and your spouse. Performing yoga together will encourage you to do your poses to get back to shape. There are three poses that come highly recommended to strengthen your abdominal muscles. These are OK even for moms who have undergone a caesarean section:

  • Navasana (The Modified Boat Pose) - helps reduce stress and strengthen the abdominal muscles
  • Salambasan (The Locust Pose) - helps strengthen the stomach, back and shoulders
  • The Plank Pose - helps strengthen arms, back, and abdominal muscles

Get on with your postpartum yoga and you will be able to fit back into those pre-pregnancy denims!