Pregnancy and giving birth is a hectic task for every woman. It results in major changes in your body and mind. If you plan to get back in shape after delivery, strenuous weight lifting is not the right option. Since your body is still healing, it is best to stay away from a rigorous workout. Instead, opt for postpartum yoga.
If you have reaped the benefits of prenatal yoga, you are most likely to know yoga is the best for women before and after pregnancy.
Postpartum yoga has several benefits, and you can start doing it after 5 days of your delivery or when you feel strong enough to perform and hold basic yoga poses. You can start with the most basic poses and slowly move to the more complicated ones. However, if you have undergone a complicated pregnancy, it is best to speak to your doctor before starting any activity.
Benefits of Postpartum Yoga
Before you kick start with postpartum yoga, it is important to know what benefits it has in store for you.
Decreased Irritability: Your schedule is bound to become hectic after giving birth, which often causes irritability. Postpartum yoga can make your mind calm and reduce irritability.
Decreased anxiety and depression: Postpartum depression and anxiety are quite common among new mothers. Yoga helps with that too.
Controlled Blood Pressure: Yoga helps calm down your nerves, controlling high blood pressure.
Relaxation: Yoga is known to be one of the most relaxing activities. Through meditation, you can find inner peace and strength.
Reduces Muscle Tension: Yoga is not strenuous but effective enough to reduce the built-up muscle tension.
The Best Postpartum Yoga Poses
To do the right kind of yoga for postpartum, you must know what poses suit you the best. Here we have compiled some of the best poses you can try after delivery. These come with immense benefits and can help you cope with several common issues after delivery.
Legs Up the Wall
This one is a meditative and relaxing asana. It can circulate blood flow in the opposite direction. It is an easy pose and hence a great one to start with.
Mountain Pose
Lift your arms with palms facing each other in front of you. Now slowly push your shoulder blades down by raising the arms over your head. It stimulates and tones the torso, abdomen, pelvis, and back. It is a great way to get back your toned figure after delivery.
Similar Link: Chiropactic Care While Pregnant?
Forward Bend
Once you have acquired flexibility in your body, you can perform the forward bend. If you have had a C-section delivery, this could be a bit challenging but will not be unsafe. If you find it difficult, you can use props to rest your hands on them, making the pose easier. Hold the pose for 30 to 60 seconds, depending on your comfort.
Child's Pose
The pelvic floor muscles become weak during childbirth, and this pose, coupled with Kegel's exercise, can help you strengthen those muscles. It is a pretty basic one and alleviates head and chest pain. It is also great for the hips and lower back.
Vinyasa Flow Yoga
If you want to try something new, go for Vinyasa flow yoga. It involves switching naturally from one asana to another. It is a very beneficial form of yoga and not only suits new mothers but everybody.
Poses You Should Avoid After Childbirth
Knowing which poses to avoid is as important as knowing which ones will work best. Avoid the following poses in your postpartum yoga regime:
Cat pose
Hanumanasana
Malasana
Plank pose
Cow pose
Several doctors suggest postpartum yoga since it helps the body and mind immensely after childbirth. If you cannot find the time to visit a center, you can carry your yoga routine through online classes.
