Yoga classes after childbirth: proper recovery and body strengthening

Yoga classes after childbirth: proper recovery and body strengthening

When a woman is pregnant, she often wonders how to regain her optimal body shape after

childbirth. According to doctors, it can take about six months to regain the previous volumes.

Timing depends on the peculiarities of the pregnancy and labor process. To help the body in the

natural recovery, it will be necessary to follow a rational diet, daily regimen and physical

activity. Movement helps to improve blood circulation, normalize metabolism, tone muscles and

ligaments, strengthen the cardiovascular system. But in the postpartum period it is still necessary

to adhere to moderate physical activity. Yoga is considered one of the best solutions for

returning the body to its prenatal state. If you practiced yoga before conception, in the first,

second or third trimester, you are already familiar with this system of exercises.

When can you start practicing yoga?

There is no single answer to this question. Everything is very individual. There are several points that somehow affect the recovery of the body: the method of childbirth (surgery or natural birth), complications, the physical condition of the body before childbirth, readiness for loads. It is also important to consider the following points: It is possible to start exercises in the postpartum period, only after consulting with a doctor and a trainer. It is allowed to use meditation and pranayama to return the body to normal at any time after childbirth. But only if they do not bring discomfort. All actions should be aimed at relaxation and peacefulness. After natural childbirth, yoga masters recommend that women start performing easy asanas about a month and a half after the baby is born. Restrictions apply in the event that there were complications amid pregnancy and childbirth. In case of stitches, one should refrain from physical activity until the wounds heal. This time frame can be considered appropriate if exercise does not have a negative impact on the woman's body during the lactation period. Those who have had an easy labor should also refrain from excessive activity until the body has completely readjusted to the changes that have occurred.

Features after cesarean section

If you had to resort to a cesarean section, then you should start practicing yoga after five to six months. This period is usually required to heal wounds and rehabilitation after childbirth. But there are two exercises that are allowed to do before this time: Shavasana and Ujjayi Pranayama. A long recovery period will also be required for diastasis, when the rectus abdominis muscles have separated along the midline. During the exercises it is necessary to extremely relax the abdominal muscles. Those who decided on the contrary to increase the load on the press, are greatly mistaken, it can exacerbate the situation. Leaning back is also undesirable. Forbidden poses with lifting the legs from a lying position, plank and push-ups. It is better to focus on breathing exercises and pelvic exercises. A set of suitable exercises can advise an experienced instructor. For example, there is a pose that is simple enough to perform: from a lying position, bend the legs at the knee joints, pressing the feet and lumbar region to the floor; exhale air, pulling the abdomen to the spine; completing the exhalation, relax the abdominal muscles; make at least 10 cycles.

Recommendations for practice

It is important to consider the following points: To practical exercises you need to move gradually. It is better to start with static asanas. The duration of classes should be about 20 min. The time can be added each new session (about five minutes). The load is increased smoothly. Abrupt activity can only harm and then it will take more effort to recover. It is necessary to monitor your well-being and physical condition. Exceeding the permissible loads often affects the health of a woman. This can lead to renewed bleeding.

You should be attentive to your body: reduce activity, rest and wait until the body fully recovers. Warming up the muscles is required before performing asanas. During pregnancy, many women notice an increased flexibility of their body. This happens for a reason. The body releases the hormone Relaxin to soften the ligaments, joints. Thanks to this, it will be easier for the woman to give birth. Even after the baby is born, increased flexibility is preserved, so it is necessary to be extremely careful with joints, ligaments, tendons and muscles. There should not be any overstrain. After each pose, it is necessary to give the body a rest. And at the end of the complex of asanas to make a few restorative poses and do not forget about Shavasana. A couple of minutes of relaxation will help to improve the inner mood and increase the effectiveness of the whole exercise.

A woman who has given birth is in a special state of transition. The arrival of a baby is most often difficult on a physical and mental level. Gita Iyengar in her book "Yoga for Women" describes the effect of a set of exercises on the female body in the postpartum period: There is stimulation of pituitary functions, prolactin is released, necessary for lactation; all parts of the spine, legs are strengthened; fat accumulation in the abdomen and thighs is reduced; the waist becomes thinner; buttock muscles gain elasticity; breasts are lifted by strengthening the pectoral muscles; fatigue is reduced, yoga gives strength; peace comes.

Breathing exercises help to stimulate the abdominal muscles and helps to restore the uterus. The flow of oxygen to all organs increases, breast milk becomes better quality, its quantity increases.

Limitations

There are certain restrictions during yoga classes in the postpartum period: You should not pay increased attention to joint flexibility, stretching, opening the pelvic area. It is necessary to refuse sharp movements and jumps. Exclude overstraining of abdominal and lumbar muscles. Do not do exercises that put pressure on the lower pelvis. It is forbidden to perform inverted asanas, especially when bleeding. Do not resort to balancing on one leg, otherwise the load will be distributed to the pelvis unevenly. Eliminate backward bending of the spine. Refuse to perform power asanas, they increase the pressure on the spinal column, joints and all organs inside the body.

Practicing together will teach you to take care of yourself and your baby at the same time, saving you time! You don't need to allocate separate time for your baby and yourself, you don't need to hire a nanny - do it together! Yoga is a prevention of postpartum depression, back problems and a time for unity with yourself and your baby, a time to fill and restore strength and vitality, along with taking care of your wellbeing and body.

Yoga will return not only physical shape, but also give you and your baby a good mood!

For the abdominal muscles All women who have given birth know firsthand about such a problem as improving the tone of the abdominal muscles and bringing its appearance to an optimal state. To do this, you need to work on your abs and skin density.

But it is not necessary to immediately engage in Paripurna Navasana, Chaturanga Dandasana and other poses that increase pressure in the abdominal area (Dhanurasana, Mayurasana, Shalabhasana, etc.) It is possible to strengthen the abs by paying attention:

abdominal vacuum; side planks; Ardha Shirshasana. For the back In the absence of contraindications, you can bring the spine to normal by resorting to the following poses: Shalabhasana; Sarpasana; Dhanurasana; Ardha Shirshasana; Chaturanga Dandasana; all types of planks. To strengthen the pelvic floor The pelvic floor is the set of all the organs and muscles located in the pelvic region. We are talking about the bladder, urethra, uterus, uterus, rectum, anus. All poses that utilize a block clamped between the thighs will be beneficial for a woman who has given birth. You can include in the practical exercises: Halasana; Sarvangasana; Shirshasana. For shoulders and neck Increasing the tone of the muscles of the neck and shoulder department, you can get rid of constant pain sensations in these places. For this purpose you should add to the complex of exercises: Bharadvajasana; Marjariasana; Uttthita Trikonasana; Gomukhasana; Garudasana; Adho Mukha Shvanasana; Virabhadrasana 1; Virabhadrasana 2. To open the chest The chest can be opened through: Matsyasana, using a block or a folded blanket for support; Virabhadrasana 2; Parshvottanasana; Ushtrasana; Supta Virasana; Ardha Purvottanasana; Dhanurasana; bridges with back support. By selecting an individualized set of exercises, it is possible to significantly improve the mental state of the birthing woman as well. To help her get out of the postpartum depressive state, to accept the joy of motherhood. But it is important to remember that yoga is not limited to asanas. It is necessary to add to their classes breathing exercises, chanting mantras, meditative practice, and follow the right diet.