{"id":9057,"date":"2020-11-26T14:04:30","date_gmt":"2020-11-26T11:04:30","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1114"},"modified":"2025-06-01T00:42:37","modified_gmt":"2025-05-31T21:42:37","slug":"yoga-pour-les-mamans-exercices-maison","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/fr\/yoga-pour-les-mamans-exercices-maison\/","title":{"rendered":"Pratiquer le yoga apr\u00e8s l&#8217;accouchement"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Vous \u00eates devenue maman, le processus de l&#8217;accouchement est derri\u00e8re vous et vous pouvez maintenant pleinement profiter de la maternit\u00e9 &#8211; au moins pendant les premiers mois. C&#8217;est le moment de prendre soin de vous et de votre corps, et une excellente alternative aux entra\u00eenements est le yoga pour mamans. M\u00eame si vous avez envie de plonger dans Savasana et de la pratiquer le plus longtemps possible, vous pouvez n\u00e9anmoins faire du yoga \u00e0 la maison et ma\u00eetriser de nombreuses postures simples et b\u00e9n\u00e9fiques. Vous pouvez commencer avec des exercices faciles, surtout si vous n&#8217;avez pas pratiqu\u00e9 le hatha yoga auparavant. Apr\u00e8s quelques mois, vous pourrez passer \u00e0 des entra\u00eenements plus intenses et des s\u00e9quences plus complexes. Il n&#8217;est pas n\u00e9cessaire de trouver beaucoup de temps et de se rendre dans une salle de sport ou un centre de pratiques corporelles, car le yoga \u00e0 domicile est une excellente occasion de combiner l&#8217;utile \u00e0 l&#8217;agr\u00e9able tout en pr\u00e9servant plus de temps pour vos loisirs favoris et vos t\u00e2ches domestiques.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vous aurez besoin d&#8217;un tapis et, si vous le souhaitez, de certains accessoires de yoga (par exemple, une brique, une sangle ou une serviette, et un coussin moelleux).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le yoga pour les mamans, en plus des exercices classiques propos\u00e9s, comprend \u00e9galement des pratiques de respiration &#8211; que vous pouvez pratiquer dans les premi\u00e8res semaines apr\u00e8s l&#8217;accouchement. Ensuite, vous pouvez ajouter des asanas allant des simples aux plus complexes, ainsi que des ensembles complets de r\u00e9cup\u00e9ration post-partum. Selon l&#8217;intensit\u00e9 et le nombre d&#8217;exercices, la dur\u00e9e des s\u00e9ances change &#8211; augmentez progressivement la charge, commencez par des s\u00e9ances courtes et simples visant \u00e0 ma\u00eetriser la technique et \u00e0 comprendre votre corps. Le yoga pour d\u00e9butants \u00e0 domicile peut aider \u00e0 cr\u00e9er divers ensembles d&#8217;asanas : par exemple, pour perdre du poids apr\u00e8s l&#8217;accouchement et pour retrouver le tonus de votre corps.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-1024x682.jpg\" alt=\"Yoga post-partum\" class=\"wp-image-6490\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">R\u00e9parer les suites de l&#8217;accouchement avec le hatha yoga<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Apr\u00e8s l&#8217;accouchement, il est important de porter une attention particuli\u00e8re non seulement au b\u00e9b\u00e9, mais aussi \u00e0 votre corps. Les muscles du plancher pelvien, les organes du bassin et de l&#8217;abdomen n\u00e9cessitent des soins et un soutien (y compris physique) tout autant que l&#8217;enfant. Le dos, les bras, les \u00e9paules &#8211; vous ne devez pas les oublier non plus, car de nombreuses jeunes mamans souffrent de mauvaise posture. Pensez \u00e0 la fa\u00e7on dont vous portez habituellement votre enfant : soit avec une inclinaison du bassin, soit en vous courbant. En pr\u00eatant attention \u00e0 la posture correcte, au tonus musculaire des bras et \u00e0 la mobilit\u00e9 des articulations, vous pourrez \u00e9viter ces probl\u00e8mes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour faire face \u00e0 tous ces maux, il est conseill\u00e9 d&#8217;int\u00e9grer les postures suivantes dans vos entra\u00eenements\u00a0:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Paripurna Navasana, ou posture du Bateau : cette asana a un effet positif sur les muscles et organes situ\u00e9s dans la cavit\u00e9 abdominale, et leur permet de se r\u00e9tablir plus rapidement apr\u00e8s l&#8217;accouchement\u00a0;<\/li>\n\n\n\n<li>Adho Mukha Svanasana : une posture capable de redonner du tonus aux organes internes\u00a0;<\/li>\n\n\n\n<li>Pavanamuktasana : cette asana a un effet sur les muscles du plancher pelvien et stimule \u00e9galement la digestion, r\u00e9duisant ainsi la constipation et le risque d&#8217;h\u00e9morro\u00efdes ;<\/li>\n\n\n\n<li>Garudasana, Matsyasana et Setu Bandha Sarvangasana : ici, c&#8217;est simple &#8211; ce sont des asanas \u00e9prouv\u00e9es pour une bonne posture<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">En vous int\u00e9ressant au yoga apr\u00e8s l&#8217;accouchement, vous avez d\u00e9j\u00e0 commenc\u00e9 le chemin vers une meilleure version de vous-m\u00eame, et il est maintenant temps de le poursuivre de mani\u00e8re qualitative et efficace. Les vid\u00e9os de cours r\u00e9alis\u00e9s par des instructeurs professionnels vous aideront. Faire du yoga \u00e0 domicile deviendra extr\u00eamement confortable et b\u00e9n\u00e9fique gr\u00e2ce \u00e0 eux.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-1024x682.jpg\" alt=\"Yoga post-partum\" class=\"wp-image-6492\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--1\">Existe-t-il des asanas pour la lactation ?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Apr\u00e8s l&#8217;accouchement, chaque m\u00e8re s&#8217;inqui\u00e8te de l&#8217;alimentation de son b\u00e9b\u00e9. Et l&#8217;allaitement est un compagnon indispensable pour chaque m\u00e8re, mais si vous ressentez de l&#8217;anxi\u00e9t\u00e9 \u00e0 ce sujet, essayez d&#8217;int\u00e9grer des asanas pour l&#8217;allaitement dans votre pratique &#8211; elles visent \u00e0 ouvrir la cage thoracique ou \u00e0 normaliser le flux sanguin dans la zone de la poitrine et de la ceinture scapulaire. Et bien s\u00fbr, la consultation d&#8217;un sp\u00e9cialiste concernant la question qui vous pr\u00e9occupe reste importante. Car le principal est de fournir une alimentation saine \u00e0 votre b\u00e9b\u00e9.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Asanas pour l&#8217;allaitement<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Marjariasana, ou la posture du Chat;<\/li>\n\n\n\n<li>Uttanasana;<\/li>\n\n\n\n<li>Gomukhasana;<\/li>\n\n\n\n<li>Sarvangasana, ou \u00ab la chandelle \u00bb;<\/li>\n\n\n\n<li>Viparita Karani, ou la posture de la Demi-chandelle;<\/li>\n\n\n\n<li>Halasana, ou la posture de la Charrue.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-1024x682.jpg\" alt=\"Yoga post-partum\" class=\"wp-image-6493\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--2\">Le yoga \u00e0 la maison aide-t-il \u00e0 perdre du poids?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Il est incontestablement important pour une femme d&#8217;\u00eatre belle. La p\u00e9riode post-partum ne fait pas exception. Bien que le d\u00e9s\u00e9quilibre hormonal essaie de s&#8217;y opposer, nous allons tenter de le vaincre par des moyens extr\u00eamement doux. Le plus important dans ce domaine est la r\u00e9gularit\u00e9. Pratiquez des ensembles simples quotidiennement, et il est pr\u00e9f\u00e9rable de choisir des ensembles dynamiques qui permettent d&#8217;\u00e9liminer l&#8217;exc\u00e8s d&#8217;eau du corps, ou simplement de transpirer.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Quelles asanas peuvent aider :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vrksasana ;<\/li>\n\n\n\n<li>Garudasana ;<\/li>\n\n\n\n<li>Virabhadrasana ;<\/li>\n\n\n\n<li>Utkatasana<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Gr\u00e2ce \u00e0 elles, il est possible de raffermir les cuisses et de renforcer les fessiers, et ces asanas auront \u00e9galement un impact positif sur les muscles du plancher pelvien et les organes du bassin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En ce qui concerne les abdominaux, les asanas suivantes peuvent aider :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Urdhva Prasarita Padasana ;<\/li>\n\n\n\n<li>Supta Padangusthasana<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-1024x682.jpg\" alt=\"Yoga post-partum\" class=\"wp-image-6494\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Tout d&#8217;abord, rappelez-vous &#8211; faire des exercices pour les abdominaux est possible pas avant trois mois apr\u00e8s l&#8217;accouchement. En outre, il est tr\u00e8s important de s&#8217;assurer qu&#8217;il n&#8217;y a pas de diastasis. Vous pouvez effectuer vous-m\u00eame un test de diastasis \u00e0 la maison ou consulter un m\u00e9decin pour ce sujet.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--3\">Comment trouver du temps pour le yoga \u00e0 la maison ?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Peut-\u00eatre que chaque maman se pose cette question. Aller \u00e0 la salle de sport &#8211; \u00e7a prend du temps, s&#8217;entra\u00eener r\u00e9guli\u00e8rement &#8211; c&#8217;est difficile. Quelque chose distrait toujours et, finalement, il ne reste pas de temps libre pour soi. Tout d&#8217;abord, apprenez \u00e0 cr\u00e9er ce temps libre. Chaque jour, consacrez au moins 15 minutes \u00e0 l&#8217;entra\u00eenement \u00e0 domicile &#8211; ce temps est suffisant pour au moins commencer et int\u00e9grer la pratique du yoga dans une habitude et votre rythme quotidien. Les entra\u00eenements \u00e0 domicile vous aideront, et nos vid\u00e9os vous remplaceront pratiquement un instructeur en centre de fitness. Choisissez des exercices adapt\u00e9s et rejoignez-nous !<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vous \u00eates devenue maman, le processus de l&#8217;accouchement est derri\u00e8re vous et vous pouvez maintenant pleinement profiter de la maternit\u00e9 &#8211; au moins pendant les&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6489,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[646,634],"tags":[],"class_list":["post-9057","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-maman-post-partum-fr","category-yoga-fr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hatha-yoga apr\u00e8s l&#039;accouchement - une pratique r\u00e9g\u00e9n\u00e9ratrice pour les mamans<\/title>\n<meta name=\"description\" content=\"La pratique de yoga r\u00e9g\u00e9n\u00e9ratrice apr\u00e8s l&#039;accouchement permet aux mamans de r\u00e9soudre de nombreux probl\u00e8mes postnatals. 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