Yoga Classes After Childbirth

You have become a mother, the childbirth process is behind you, and you can fully enjoy motherhood – at least in the first months. This time can be devoted to yourself and your body, and yoga for moms is an excellent alternative to workouts. As much as you might want to immerse yourself in Savasana and practice it as long as possible, you can still do yoga at home and master many useful and simple poses. You can start with simple exercises, especially if you haven’t practiced Hatha Yoga before. After a few months, you can move on to more intensive workouts and complex routines. Moreover, there’s no need to find a lot of time or travel to a fitness center or a body practices center, as yoga at home is a great opportunity to combine the pleasant with the useful and save more time for your favorite activities and household chores.

You will need a mat and, if desired, some yoga props (such as a block, strap or towel, and a soft bolster).

Yoga for moms, in addition to the classic exercises offered, also includes breathing practices that can be engaged in during the first weeks after childbirth. Then you can add asanas from simple to complex and whole recovery complexes after childbirth. Depending on the intensity and number of exercises, the duration of workouts changes – gradually increase the load, start with simple short complexes aimed at mastering the technique and understanding your body. Beginner yoga at home can help form different asana sequences: for example, for weight loss after childbirth and for restoring body tone.

Eliminating Postpartum Effects with Hatha Yoga

After childbirth, special attention is given not only to the baby but also to your body. The pelvic floor muscles, pelvic organs, and abdominal cavity need care and support (including physical) just as much as the baby does. The back, arms, and shoulders should not be forgotten either, as slouching is common among many young mothers. Remember how you usually pick up the baby: it’s either done with a pelvic tilt or through slouching. By focusing on proper posture and the tone of the arm muscles and joint mobility, you can avoid such problems.

To deal with all these ailments, consider incorporating the following poses into your workouts:

• Paripurna Navasana, or Boat Pose: this asana positively affects the muscles and organs located in the abdominal cavity and allows them to recover faster after childbirth;
• Adho Mukha Svanasana: a pose capable of restoring tone to the internal organs;
• Pavanamuktasana: This asana affects the pelvic floor muscles and also stimulates digestion, thereby relieving constipation and reducing the risk of hemorrhoids;
• Garudasana, Matsyasana, and Setu Bandha Sarvangasana: it’s simple – these are tried and true asanas for good posture

By becoming interested in postpartum yoga, you have already embarked on the path to a better version of yourself, and now you need to navigate it with quality and efficiency. Video lessons led by professional instructors will help you with this. Practicing yoga at home will become as comfortable and beneficial as possible thanks to them.

Are there any asanas for lactation?

During the postpartum period, every mother is concerned about the baby’s nutrition. Lactation is an indispensable companion for every mom, but if you feel anxious about it, try incorporating lactation poses into your practice—they are aimed at opening up the chest or normalizing blood flow in the chest and shoulder area. And of course, consulting a specialist about any issues that concern you is always recommended. After all, the main goal is to provide healthy nutrition for the baby.

Poses for Lactation

• Marjariasana, or Cat Pose;
• Uttanasana;
• Gomukhasana;
• Sarvangasana, or Shoulder Stand;
• Viparita Karani, or Legs-Up-the-Wall Pose;
• Halasana, or Plow Pose.

Can Home Yoga Help You Lose Weight?

For a woman, it is certainly important to be beautiful. And the postpartum period is no exception. Although hormonal balance tries to impede this, we will try to overcome it with extremely gentle methods. The most important thing in this matter is regularity. Practice simple routines daily, and it is advisable to choose dynamic sequences that allow excess water to leave the body, or just to sweat.

Which asanas will help:

• Vrikshasana;
• Garudasana;
• Virabhadrasana;
• Utkatasana

These can help tone the thighs and strengthen the buttocks, and these asanas will also have a positive impact on the pelvic floor muscles and pelvic organs.

Regarding the abs, the following asanas will help:

• Urdhva Prasarita Padasana;
• Supta Padangusthasana

First of all, remember – you should not train your core before three months have passed postpartum. Additionally, it’s very important to ensure there is no diastasis. You can perform a diastasis test at home or consult a doctor for advice on this matter.

How to Find Time for Yoga at Home?

Every mom probably asks this question. Going to the gym takes time, and exercising regularly is difficult. There are always distractions, and as a result, no free time is left for oneself. First of all, learn to create that free time. Dedicate at least 15 minutes each day to a home workout – this time is enough to at least start and integrate the practice of yoga into your routine and daily rhythm. Home workouts will help you, and our video lessons will almost replace an instructor at the fitness center. Choose suitable exercises and join!