Postnatal Yoga
Most people know the importance and value of yoga during pregnancy, but yoga also aids tremendously in postnatal recovery. Connecting with your body and breath through the following yoga postures can help not only with your physical recovery but also help to balance your mental and emotional well-being during this new and often challenging time.
New moms are often so busy and exhausted that their own well-being takes the backseat. Take time for yourself by being present in your body and connecting with your breath. It is simply “being” that the soul craves, and
the more we are able to be, the more balanced we feel.
It is recommended that you give yourself enough time to rest and heal after giving birth. For vaginal birth, 6 weeks rest is recommended. For a c-section recovery, anywhere from 8-12 weeks is advised, or until the incision is healed before engaging in more rigorous abdominal strengthening exercises.
These following poses are gentle and can be done prior to 6 weeks postnatal and will help you adjust to the many changes in your body, the physical exhaustion you may be feeling, and the emotional and mental stress you may be dealing with as a new mom.
Prior to 6 Weeks Postnatal:
Apanasana (supine knees to chest) – lying on your back with knees to your chest, allow your breath to even out and gently rock from side to side. This is a great way to release your back and start to get in touch with your new postnatal body.
Pelvic Floor ‘Kegels’ Exercise can be started soon after birth and build up to longer holds as you heal and become stronger. Squeeze the muscles in your pelvic floor that stop the flow of urine: squeeze for five, hold for five, and release for five. Repeat 10 times.
Supta Badakonasana (reclined supported bound angle pose) – a wonderful restorative pose as well as a gentle hip and heart-opening pose. Lie on your back with the bottom of the feet together and knees open out to the side. You can use blankets or pillows under your knees for support and to reduce any strain you may be feeling on the hips in this pose. Hold for 5-10 minutes to rest and, most importantly, relax!
After 6 Weeks Postnatal:
Virabhadrasana 2 (Warrior 2) – Strengthening and heat building pose that will fire up your core! Stand sideways on your yoga mat with your feet as wide as your arms can reach. Point your foot forward and bend the knee over your ankle while reaching your arms out to the side and in line with your shoulders, keeping torso aligned over hips. Hold for 10 breaths on each side.
Garudasana (Eagle pose) – A balancing pose that works to help you strengthen your core while opening your hips and shoulders. Stand with your feet parallel– bend your knees– lift your right leg and wrap it around your left either hooking your toes behind your left calf or to the outside of your left ankle – simultaneously reach your arms out to the side and wrap your right arm under your left bringing your hands to touch. Hold for 10, breathe and repeat on other side.
Navasana (Boat) – Strengthening the core muscles will also be beneficial in supporting a weakened back and very helpful to combat the relentless forward bending and back strains caused by carrying and caring for your baby. Sit with your knees bent into your chest and slowly find your balance on your seat as you lift your legs into the air. Build up to straightening the legs without rounding the lower back. Hold for 5-10 breaths and repeat 3-5 times.
Viloma Breathing – Focusing on the inhalations can be energizing and beneficial for counteracting the lethargy and negativity that can accompany common sleep deprivation. Lying in relaxation, emphasize lengthening and deepening the inhalation. Divide the inhalation into three parts with short breath retention in between. Inhale a third of the breath, from the pubic bone to the navel. Pause. Then inhale another third of the way from the naval to the chest. Pause. Finally, fill all the way to the top of the chest to the collarbones. Pause. Then, exhale slowly and deeply. As time goes on you can shift your focus to longer exhalations, which encourages relaxation and the letting go of mental and physical tension.