Postpartum Yoga – Benefits
For starters, postpartum yoga is the gentlest and most effective way to recover than the usual gym. So why does it take so much of a woman’s energy to carry and give birth to a baby:
– Awareness of the new social model of “I’m a mom!”
– Disrupted biorhythms – sleep is interrupted several times a night.
– Stress over the new way of the day
– Nervousness of the distribution of new responsibilities between spouses and relatives
– Lack of free time
– Hormonal changes
– Unaccustomed to the perception of your new body and its changes: stretch marks, excess weight, hair loss, etc.
On the one hand, you want to put everything back in its place in one fell swoop. On the other hand – to get a prenatal figure, adjusting diet and going to the gym. But not everyone has the time, and sometimes it’s banal and strength!
This is when many moms discover postnatal yoga. Because it is a universal way to get in shape and get psychological stability.
In addition, postnatal yoga is also available to moms who have absolutely no time or helpers. And here’s why:
- you don’t spend an hour commuting to and from the gym;
- you do not need to recover from a grueling workout, because yoga, on the contrary, nourishes you with energy;
- You can work out while your baby is asleep or playing.
Virtually nothing extra need to buy. Some exercises can be done a little after the birth. We call this program “ZeroCore”. Here we prepare moms for the main block of the recovery program by giving them a gentle load.
Yoga after childbirth – what are the benefits?
Postnatal yoga aims to awaken the body’s own strength. Yoga also “spurs” its ability to recover. Here are some of the effects that can be achieved:
– return to normal hormonal background;
– Strengthen the nervous system, remove tearfulness;
– normalize the work of the gastrointestinal tract, speed up metabolism, increase overall stamina;
– release inner clamps, increase flexibility of the body and elasticity of ligaments;
– Learn to listen to your body;
– stop uncontrolled overeating and gain a sense of control over eating behavior through awareness.
Even practicing just 10-15 minutes a day, you will notice an improvement in your internal state and appearance.
The first thing that comes is peace of mind.
As a nice bonus to exercising regularly, you’ll notice how responsive your body has become to exercise! You are awakening previously untapped parts of your body, which affects your overall well-being.
In this state, it’s much easier to cope not only with household chores. You will be able to find a resource for your own self-development.
Prepare yourself for gradual, systematic work. It is unfortunately not possible to recover in a matter of days. However, postpartum yoga can help speed up the process considerably if you follow the safety rules:
– Do not push yourself to the point of exhaustion;
– Do each exercise consciously, taking into account your own comfort level;
– Do not hold your breath and try to gently lengthen the inhalations and exhalations.
Important: The exercise should be postponed if you do not feel well. Consult a doctor before doing the practice.
Postpartum yoga – how often should I practice?
Immediately after discharge give yourself time to recover. After natural childbirth this process should last at least 3 weeks. After that you can start the MomsLab preparatory program called ZeroCore. There we include work with breathing, very light exercise for the pelvic floor muscles.
Up to this point you can read the recommendations of the nutritionist-nutritionist program, calculate your menu plan and taking into account the GV.
For a complete workout, this would be 5-8 weeks, depending on your well-being and doctor’s verdict. If there was a C-section, the recovery period before practices can take up to 8-12 weeks, which is perfectly normal.
On the online program, we will increase the workload gradually. So that you stay in the comfort zone of doing all the exercises.
Postnatal Yoga and Recommended Exercises
Postnatal yoga is varied. As we mentioned earlier, firstly, it depends on how the birth went. Secondly, it depends on the capacity of your body before you give birth. Have you done yoga before? Was there a moderate amount of exercise during pregnancy as well?
Beginners can start with breathing exercises. If you feel strong enough and have a doctor’s permission, you can start doing asanas:
- Ashwina-mudra to get your internal organs working healthily;
- Twisting to begin to gradually strengthen the stomach, eliminate digestive problems and constipation;
- Salamba Sarvangasana, Halasana, Uttanasana as ways to stabilize hormones and establish lactation;
- Garudasana, Vrikshasana to restore overall body tone;
- Ushtrasana, Pashchimottanasana to help the back muscles.
Wear comfortable clothing at home to perform the asanas. Not synthetic and without pressure bands. If the floor surface is slippery, you can also buy a yoga mat. Bolsters, yoga blocks, and elastic bands can help you get into difficult poses.
It does not matter how old you are or what level of training you have. Remember that yoga is a practice open to absolutely everyone. And at our MomsLab online program, we’ve adapted it specifically for you to make recovery easy and effective.