One of the the most important period in a woman’s life is maternity. However, after giving birth, young mommies experience symptoms of postpartum depression and problems of slimness. It seems to many that they will never return a flat stomach, slender hips and elastic chest. To all this, added a sense of anxiety for the baby, chronic fatigue, insomnia, frustration. Hormones also play a large role. It can bring moral discomfort to the woman.
Main concern: Prevent Injuries
In order to prevent major changes in appearance and soul, it is recommended to start practicing yoga a couple of months after giving birth. Instead of waiting for the baby to grow up. We all know that the psyche and body of a woman after the birth of a child needs both rest and restoration of form and strength. Yoga after childbirth helps to restore balance. Trying to start such activities as early as possible, you can bring the greatest benefit to your own body, as well as to your baby. By the way, a little grown-up child can be gradually connected to his classes and involved in the mysterious process of yoga. This will only benefit the child.
Practice in the first days after birth
The first days after childbirth practice is based solely on meditation and breathing exercises. At first, it is better to restrict breathing exercises that are aimed at restoring the muscles of the pelvic floor. This effect is achieved through complete yoga breathing, which is otherwise called abdominal or abdominal breathing. This technique involves the entire volume of the lungs.
During inhalation, the sensation is created that the abdomen is filled with air first, then the hypochondrium region and only last of all the chest. The exhalation occurs in the reverse order: first, the chest is emptied, then the hypochondrium, and finally the stomach. With this type of breathing, the diaphragm goes down, due to which the stomach swells. This technique massages the internal organs helps the uterus to take the correct position and tones the pelvic floor muscles.
Yoga asanas after childbirth
Once the body is ready for minimal physical exertion, you can begin to master the most benign asanas. Yoga offers a huge amount of both static and dynamic asanas. All of them teach simultaneously and alternately to relax and strain the whole body, due to which we are able to act on the internal organs, muscles, ligaments, and joints.
The hormonal background is restored inverted asanas and some slopes. Salamba Sarvangasana, Halasana, Setu Bandha Sarvangasana, Adho Mukha Shvanasana, Uttanasana help to support lactation, restore the shape of the abdominal organs in the pre-pregnancy state, normalize the hormonal background.
Tone straight and oblique muscles of the abdomen returned twisting (Marichiasana I, Parivritta Sirshasana Jana, Dzhathara Parivartanasana, Bharadvadzhasana ).
Backbends ( Shalabhasana, Dhanurasan, Makarasana, Supta Virasana ) help to improve the digestive processes, as a result of which all food is absorbed more tightly, more minerals and vitamins enter the body, metabolism improves, and less important things are deposited on the buttocks, hips and other unnecessary places fatty
To get rid of excess fat deposits on the hips, it is recommended to perform Tadasana, Virabhadrasana I, Garudasana, Vrikshasana, Utthita Trikonasana. These asanas give the hips and buttocks elastic forms.
Do not forget to perform Shavasana and meditation at the end of the practice.
Contraindications after childbirth
In the same way as during pregnancy, during the postpartum period, training should be carried out under a special lightweight program. The muscles of the uterus, vagina, and abdomen during this period are still strongly stretched. In order not to interfere with the restoration of tissues and not to provoke bleeding, during classes it is recommended to avoid asanas that require to push the legs apart. Such as Prasarita Padottanasana, Utthita Parsvakonasana, Upavishtha Konasana, Baddha Konasana. Also, avoid movements entailing strong tension of the abdominal muscles. It is important to abstain from the fast pace of the exercises for the same reason.
Yoga after childbirth will help you very quickly regain your well-being and desired forms, so feel free to start them! REMEMBER: to achieve the desired result requires constant practice. Therefore, give yoga to 20-25 minutes, and the result will be noticeable.