Your Guide to Yoga After Pregnancy
After having a baby, you may be eager to resume your yoga practice and reconnect with your body. The most important thing to remember is that her postpartum body can be very different from the body she was in before she got pregnant.
You have to work with the body you have now, not the one you had nine months ago. This is not to say that you will never return to the level of practice you had before. It is just a reminder that time and patience are needed.
Doctors usually recommend six weeks of recovery time for new mothers after a vaginal delivery and longer after a C-section. Ask your doctor or midwife to monitor for rectal diastasis (abdominal separation), which can affect how you approach returning to exercise.
Once you get approval from your doctor and do not experience significant bleeding, you can start practicing yoga again.
Women who notice substantial bleeding, especially when accompanied by a rapid heart rate or dizziness, should seek medical attention.
If you've done prenatal yoga, you've probably learned a thing or two about listening to your body and not trying too hard. Go back to your yoga practice, keeping in mind that getting back into shape is a process.
Rectal diastasis is common after pregnancy. This can affect how and when you return to your yoga practice. Make sure your doctor monitors it; Always start slowly, listen to your body, and adapt postures as needed.
If you are breastfeeding, you may feel uncomfortable lying on your stomach in positions that compress the chest, such as the knees, chest, and chin.
You can always ask the teacher for another pose or do your own substitution during long shalabasana sequences.
Lessons for you and your baby
When you have a newborn, you are placed on your hip or chest if you are breastfeeding. If you can, ask someone else to take care of you for a few hours to go to a yoga class.
Practicing yoga on your own will do you a lot of good. It's almost like taking a spa vacation to do something to pamper your body and soul once or twice a week.
If you can do this, tell the teacher that you just had a baby. Yoga teachers really need to know these kinds of things to give you the best experience.
If a solo class is not in your cards, don't despair. Mommy and baby classes can be wonderful too, especially as they help you connect with a community of other moms.
Postpartum yoga at home
Sometimes doing yoga at home is the best solution for new moms. The following sequences would be an appropriate place to start. They are all very short, which will probably work well with your schedule.
If you have more time, add something to make a longer session.
Yoga Warm Up Sequence: The first time you unfold the mat to do yoga at home, you might find yourself staring at it, waiting for it to tell you what to do next. This short, fluid sequence is the answer.
Stretches for Nursing Mothers - They are designed just for you! Even if you are bottle feeding, your back and neck hurt when you lean forward in the rocking position. These poses will totally help you.
10 Minute Daily Stretch Routine - This short, sweet stretch targets all major muscle groups efficiently. It's good to do the same series of poses every day, because you can really see yourself improving.
Classic Standing Posture Flow Sequence - Going back to basics is a wonderful way to get back into practice. This is a short and fluid sequel for vinyasa lovers.
Warrior Pose Sequence: Motherhood has a way of bringing out your fierce and protective warrior personality. Hug him with this sequence of poses.
We hope you enjoy watching this video about your guide to yoga after pregnancy
Source: Yoga and Life
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