Yoga for Postpartum Recovery

Postpartum Yoga – Benefits

To begin with, postnatal yoga is a gentler and more effective way to recover than the usual gym workout. Why does the woman use so much energy for carrying and delivering the baby:

– Adapting to the new social model “I am a mom!”

– Disturbed biorhythms – sleep is interrupted several times at night

– Stress from the new daily routine

– Nervousness about distributing new responsibilities between spouses and relatives

– Lack of free time

– Hormonal changes

– Unfamiliarity with perceiving the new body and its changes: stretch marks, extra weight, hair loss, etc.

On one hand, you want to snap back to your old self. On the other hand, regain the pre-baby body by adjusting nutrition and going to the gym. But not everyone has the time, and sometimes, frankly, the energy!

It is at this moment that many mothers discover postnatal yoga. Because it is a universal way to get back in shape and gain psychological stability.

Moreover, postnatal yoga is accessible to mothers who have absolutely no time or help. And here’s why:

1. you don’t spend an hour traveling to and from the gym;
2. no need to recover from an exhausting workout, as yoga, on the contrary, energizes you;
3. you can practice while your baby is nearby – sleeping or playing.

Almost nothing extra needs to be purchased. Some exercises can be done shortly after giving birth. Here we call it the “ZeroCore” program. We prepare mothers for the main block of the recovery program, giving them gentle training.

Postpartum Yoga – What are the Benefits?

Postnatal yoga is aimed at awakening the body’s own powers. Yoga also stimulates its ability to recover. Here are some effects that can be achieved:

– normalizing hormonal balance;

– strengthening the nervous system, eliminating tearfulness;

– normalizing the digestive tract, speeding up metabolism, increasing overall endurance;

– releasing internal tension, increasing body flexibility and ligament elasticity;

– learning to listen to your body;

– stopping uncontrolled overeating and gaining a sense of control over eating behavior through mindfulness.

Even practicing just 10-15 minutes a day, you will notice improvements in your internal state and appearance.

The first thing that comes is a sense of inner peace.

As a pleasant bonus to regular practice, you will notice how responsive your body has become to the load! You awaken previously unused parts of the body, which affects your overall well-being.

In this condition, it is much easier to handle not only domestic routines. You will find resources for your own self-development.

Prepare for gradual and consistent work. Unfortunately, it is not possible to recover in just a few days. However, postnatal yoga can significantly speed up this process if you observe safety rules:

– do not push yourself to the point of exhaustion;

– perform each exercise consciously with an emphasis on your own sense of comfort;

– do not hold your breath and try to gently lengthen your inhales and exhales.

Important! Postpone the session if you feel unwell. Consult a doctor before practicing.

Postnatal Yoga – How Often to Practice?

Right after discharge, we give ourselves time to recover. After natural childbirth, this process should last at least 3 weeks. After that, you can start the preparatory program “MomsLab,” called “ZeroCore.” Here, we incorporate breathing exercises and very light pelvic floor muscle work.

Until then, you can familiarize yourself with the dietitian-nutritionist’s recommendations for the program and calculate your menu plan with breastfeeding in mind.

For full workouts, this will be 5-8 weeks, depending on how you feel and your doctor’s verdict. If there was a cesarean section, the recovery period before practices may extend to 8-12 weeks, which is completely normal.

In the online program, we will increase the load gradually, so you remain in the comfort zone of performing all exercises.

Postnatal Yoga and Recommended Exercises

Postnatal yoga is varied. As we mentioned earlier, first of all, it depends on how the childbirth went. Secondly, on the capabilities of your body even before childbirth. Did you practice yoga previously? Was there moderate exercise during pregnancy as well?

Beginners can start with breathing exercises. If you feel strong and have a doctor’s permission, you can proceed to asanas:

• Ashwini Mudra to establish healthy functioning of internal organs;
• Twists to gradually strengthen the abdomen, eliminate digestive issues, and constipation;
• Salamba Sarvangasana, Halasana, Uttanasana as ways to stabilize hormonal balance and establish lactation;
• Garudasana, Vrikshasana to restore overall body tone;
• Ustrasana, Paschimottanasana – to help the back muscles.

For performing asanas, wear comfortable home clothes. Avoid synthetic fabrics and tight elastic bands. If the floor surface is slippery, you may also consider getting a yoga mat. Bolsters, yoga blocks, and elastic bands can help you in achieving complex poses.

It doesn’t matter how old you are or what level of training you have. Remember that yoga is a practice open to everyone. In our online program “MomsLab,” we have adapted it specifically for you, to make recovery easy and effective.