Yoga After Childbirth

Postpartum Yoga Classes

A woman’s body after pregnancy and childbirth is depleted and weakened, requiring full rest and recovery. One universal method of regaining energy is yoga. Postpartum yoga classes help cope with excess weight, hormonal imbalances, and postpartum depression, strengthen the nervous system, and tone the skin. Additionally, yoga promotes faster metabolism, helping to shed the postpartum belly, cellulite, and other postpartum “surprises” in just a few months.

When to Start Exercising?

После родов женщине нужно перестроиться на новый режим, который включает в себя грудное вскармливание ребенка. Поначалу рекомендуется больше отдыхать. Следует избегать переутомления и недосыпа. Сон очень важен для восстановления сил после родов. Не стоит нагружать и без того уставший организм непосильными нагрузками в виде тренировок или жестких диет. Пусть первые две-три недели будут своеобразным релаксом и временем привыкания к новому образу жизни.

Чтобы помочь организму быстрее подготовиться к восстановлению нужно:

– Питаться качественно и без перееданий;

– Чаще бывать на свежем воздухе, гулять, если нет ограничений к прогулкам.

Первые занятия йогой для кормящей мамы следует начинать с медитаций и дыхательных упражнений. Эти упражнения нужно проводить на открытом воздухе либо в чистом, хорошо проветренном помещении. Научиться правильному дыханию поможет подробное изучение техники и предварительна подготовка.

Exercise “Breath of Life”

You need to complete 2 sets of 20 repetitions. The main basic exercise: exhale while engaging your abdominal muscles and push, lift the pelvic floor muscles upward. For the best results, it is recommended to perform this exercise as often as possible (while sitting, reading, feeding the baby, cooking, washing dishes, etc.). You should incorporate this exercise into your daily life! More information about the exercise can be found after registering on the site.

After 5-8 weeks following a natural birth or 8-12 weeks after a cesarean section, you can begin comprehensive recovery. This set of exercises includes working on the abdomen (especially necessary if there is diastasis), strengthening the pelvic floor muscles, and toning the entire body. Postnatal yoga can be done at home whenever the mother has free time. Basic exercises can begin as early as the second week. The poses become more complex as the body adapts.

Examples of Poses

Savasana

Shavasana is intended to allow the woman to rest a bit before starting the session. The exercise should take no longer than 5-10 minutes. This asana removes sad thoughts and stress. To perform Shavasana, lie on your back, spread your arms and legs to the sides. Close your eyes. It is important to monitor your breathing, breathe easily and freely. You need to relax every part of your body: starting from the head, then moving to the arms, torso, and ending with the feet. During this exercise, the woman feels comfortable, her body is filled with a sense of pleasant heaviness.

Adho Mukha Svanasana

Another name for this pose is “downward-facing dog.” You need to get into the pose and breathe calmly, directing your navel towards your spine. Hold this position for about 8-10 breaths. This asana brings a fresh flow of blood to the head, rejuvenating brain cells and improving complexion. It’s also a great stretch for the back of the legs. Additionally, it lengthens the spine, opens the chest, and releases tension in the cervical spine.

Marjariasana

One of the essential dynamic asanas during the breastfeeding period is Marjariasana, or the cat pose. This exercise can help improve lactation because it is aimed at opening the chest and shoulder girdle. Additionally, this pose relieves tension from the spine and increases its flexibility.

Postpartum Yoga for Weight Loss

Yoga for nursing moms for weight loss includes 24 effective asanas that can be performed at home and help to shed excess weight, making the body more flexible and youthful.

Learn more about the technique of performing these and other beneficial exercises by purchasing the online postpartum recovery course at momslab.com.

A new mom, in addition to yoga videos for postnatal exercises, might need additional support, such as psychological counseling or assistance from a breastfeeding specialist. The “Postpartum Care” team includes specialists like a yoga trainer and a nutritionist-dietitian, as well as a child sleep consultant, psychologist, and pharmacist. Together, they are ready to help and support the young mother during her comprehensive postpartum recovery. Thanks to the online program, you can not only gradually return to your previous figure but also improve it.