Postnatal Exercises and Yoga Postures

When to start with yogasanas and exercises post-partum are always a topic of controversy. After a phase of stress and strain what your body needs immediately is nothing but a phase of rest.
But, you can start with brisk walking and mild stretching exercise within 15 days in case of normal delivery and 20-25 days in case of C-section. Postnatal exercises and yoga can be done after three to four weeks in case of normal delivery and six to eight weeks in case of C-Section.

How post natal exercise and yoga can help you:
1) Involution of the uterus.
2) Regaining the strength of the abdominal muscles and pelvic floor muscles.
3) Relieves upper back tension.
4) Improves posture
5) Improves circulation and digestion.
6) Helps to reduce weight.

Some of the important exercises and yoga postures are discussed here.

For weakened pelvic floor (Highly recommended for normal delivery)

Kegel Exercises

After birth, it’s not uncommon to experience lessened sexual sensation or an annoying leakage of urine after a sneeze or a hearty chuckle. But it’s no laughing matter: A serious weakness could result in an organ prolapse. Kegels contractions correct incontinence and strengthen the pelvic floor. Pick your position: cross-legged position or lying on your back. Then quickly squeeze the muscles that stop the flow of urine. Make the contractions progressively longer: squeeze for five, hold for five, and release for five. Repeat 10 times.

 

For Aching Neck and Shoulders

Gomukhasana: Bring the right arm overhead and turn the palm inward. Bring the left arm out to the side and parallel to the floor and turn the palm outward. Bring palms together behind the back, using a strap if they don’t touch. Hold for five breaths, release, and repeat to the other side.

To regain endurance and stamina

Virabhadrasana: A shift in your endurance and stamina is sure to happen after your baby is born. Standing poses like Warrior build stamina and are highly accessible to most women.With legs four feet apart, turn the right foot in and the left foot out 90 degrees. Bring your arms out to the sides, parallel to the floor, as you bend the left knee over the left ankle. Reach out with your arms and hold for five breaths. Repeat on the other side.

For Weakened Abs

Pelvic Rocking
To start only after 6 weeks in case of normal delivery and 8 weeks in case of C-section

The key to maintaining a healthy abdomen after birth. Starting gently and moving slowly. lay on your back and tucking your belly button in toward your spine; exhale and tilt your pelvis up, inhale and tilt your pelvis back. Continue to rock your pelvis back and forth for gentle strengthening of the abdomen. Repeat 20 times.

 

To Reduce Fatigue

Viparita Karani
When you feel exhausted, your breath becomes more shallow. A restorative pose such as viparita karani helps open the chest, encourages you to take deeper breaths, and aids relaxation and rejuvenation. Lay with your hip against the wall and a pillow under both hips. Then slowly swing your legs up onto the wall, bring your arms out to the sides, and breathe deeply. Hold for two minutes.

Other Exercise –