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Postpartum Yoga
Learn How Postaprtum Yoga Can Help You
Postpartum yoga can be very beneficial if practiced at the right time and using the right advice. It is best to wait 6 weeks after giving birth before practicing yoga or to start type of exercise activity. At your six week follow up appointment ask your health care professional if you can star doing yoga. Also, it is advisable to wait three months after giving birth before resuming a full yoga practice. There are certain poses you should not perform yet. This waiting period allows your uterus to shrink and wait until all of the lochia has been expelled from your uterus to avoid causing cramping and prolonged bleeding. Also, three months after giving birth (this time is also called by many "the fourth trimester") your muscles, ligaments and joints are still soft from the pregnancy and birth, making you more prone to injuries during this postpartum period. If you had a C-section, you will need to wait a lot longer before beginning postpartum yoga. In this case, ask your doctor.
When you do start practicing postpartum yoga you should use all the modification for second and third trimester, just like you used during your prenatal yoga practice.
Make sure to deepen the forward-bending movements very gradually and avoid straining the abdominal muscles too much. Be very gentle with your body. Remember, it took you nine months to grow a full term baby; it will take you the same amount of time to return to your pre-pregnancy weight.
It took me almost two years with all my pregnancies and if you are breastfeeding, make sure to take a lot of time to rest.
I am not sure why they show on TV how celebrities that gain lots of weight during pregnancy, loose it in just a few weeks.
I do not believe that can be possibly healthy for you. Maybe I am a bit jealous, Ok, I admit to that, but I am not overweight and I eat healthy and I still struggle! So, my advice is, enjoy your baby, rest and do postnatal yoga when and how it feels right to you.
Postpartum Yoga Benefits
Th ebenefits of postpartum yoga are so many, here are just a few:
1. Helps to maintain a proper body shape after pregnancy.
2. Strengthens the pelvic floor and abdominal muscles.
3. Helps support healthy postpartum weight loss.
4. Helps prevent sadness and baby blues.
5. Releases stress and increases energy.
Postpartum Depression and Yoga
The following article talks ablut how postpartum yoga can help prevent and alleviate postpartum depression.
It also explains how the practice of breathing techniques used during yoga practice help create balance nervous and endocrine system. The result is an increased ability to deal with stress and less susceptibility to anxiety, sadness and depression. When the body produces less stress hormones a state of mental and physical wellness is achieved.
Postpartum Yoga Safety Measures
Your postpartum body may be very different than the body you had before getting pregnant. You will have to work with the body you have now, not the one you had nine months ago. If you are breastfeeding, you may be uncomfortable lying on your stomach in poses that press your chest like. Also, do not forget to wear breast pads!
Mom and Baby Yoga
Many postpartum yoga classes offer Mom and Baby classes as well. This allows you to bring your baby with you to the class. Some poses are done with your baby to enhance bonding and stimulate the baby. If you are able to have someone care for the baby while you go to class, you will be more relaxed and be able to focus just on you, which is a very important aspect of postpartum.
Otherwise, bring your baby with you and try to have as much as fun as possible. Remember, postpartum is a time of healing, bonding, caring and most of all, it is the time to give unconditional love to yourself and your growing family.
What to Expect During Postpartum Yoga
If this is the first time you practice yoga, you will find that the poses are easy to learn and you will immediately feel more relaxed and at ease. You will also have the opportunity to meet other new moms and share your postpartum experiences. Do yourself a favour though, do not compare yourself to them and most of all do not compare your baby's growth or developmental milestones to those of other's. Remember, you are unique. Relax, enjoy motherhood and trust your body.
In most mom and baby postpartum yoga classes, moms places a baby blanket from home overtop their yoga mat so the baby can lie on the blanket happily for the duration of the entire class. Depending on your baby's age, you can bring a few toys to keep him or her entertained while you practice postpartum yoga. The nice thing about a mom and baby class is that you are totally free to pick up your baby and feed him or her, change the diaper, etc.
Postpartum Yoga Online Class
I know that going out to a yoga class is probably more enjoyable because of the social aspect of it, but I also know that many moms may not be able to either afford it or may have problem finding a yoga studio close by that has postpartum classes. In these cases, the next best thing is  My Yoga Online, which offers online yoga, pilates, and meditation classes you can take right in the comfort of your own home whenever you desire.
Best Postapartum Yoga Poses
The following are a few of the best postpartum yoga poses that can help you build strenght, allign your pelvic floor and tone your legs, spine and abs.
Downward-Facing Dog Pose
1. Start on the floor on your hands and knees.
2. With your hands at shoulder width, press your hands onto the floor.
3. Spread your feet hip width apart.
4. Tuck your toes under and forward, and push your hips towards the ceiling.
5. Keep your back, shoulders, and head aligned as you extending your hips back.
This pose is very energizing and stretches the spine, the legs. It helps release stress and mild baby blues.
Triangle Pose
1. Stand with your feet wide apart and turn your right foot so outward.
2. Make sure that the front heel is align with the back foot.
3. Reach both arms out at shoulder height.
4. Extend your torso to the right over your right leg while keeping your hips facing forward.
4. Place your right hand just above your ankle and extend your left hand straight up to the ceiling.
5. Repeat on the other side.
This pose helps align the pelvic floor and regain leg strength.
Cobra Pose
1. Lie with your stomach to the floor, your toes pointed on the floor, and your palms flat at shoulder width.
2. Press your thighs your palms into the floor and extending your arms.
3. Lift up your chest.
Cobra opens the upper back and chest, and strengthens the lower back, inner thighs, and pelvic floor; it also helps relieve stress and fatigue.
Postaprtum Yoga and Recovery
Postpartum yoga is a wonderful way to recover after giving birth. Do not forget to take care of yourself by taking long herbal baths, using soothing creames to health your body. When you have good care of yourself, you can effectively take care for your baby. After a nine months long journey, you both deserve the best. This is the time to pamper yourself because the more you look after your health during this time, the faster you will recover and enjoy your life with your new family.
Remember, you deserve the best care. You are a Mama Goddess, now!
Postpartum Period Recovery Kit
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