If you were doing yoga throughout your pregnancy, good for you! You probably remained fitter and calmer through your pregnancy, and perhaps childbirth was also easier for you as a result of your dedication. Yoga is important after childbirth, or in the postnatal phase as well. Here are a few things to keep in mind with postnatal yoga:
Why postnatal yoga is important
Experts recommend yoga as a better, more gradual and safer way to lose the baby weight than hitting the gym or doing weights. Postnatal yoga can help reduce symptoms of postpartum depression or what they call the baby blues. In addition, yoga can help with the healing process for your stretched abdominal muscles, weakened pelvic floor and other muscles of the body. It can help to increase your energy levels and overall fitness. It helps build strength and improve the posture. At a time when a new mom needs a lot of energy and vigor to look after her precious little bundle, this is important. It is also important that new mothers should take out time for yoga and self-care at the postnatal stage; when a new baby places so many demands on her time.
Don’t hurry
If you’re regular with your yoga it is likely to be something that you miss and would like to get back to as and when possible, but it is important not to hurry. Childbirth takes a big toll on a woman’s body and new mothers will take time to recover from something that is essentially a life altering experience. So, take it easy and give yourself time to heal and recuperate; particularly if you’ve had stitches or have undergone a C-section delivery (it is best to wait for 3 to 4 months after a C-section). Speak to your doctor and ask what you can start to do and when. Above all, listen to your body and don’t push yourself to do anything that you’re not comfortable with.
Postnatal yoga – dos and don’ts
Experts advise that yoga soon after childbirth should be gentle and should exclude poses that overstretch the abdomen. Sharp backbends should be avoided. If there were any complications during the pregnancy or childbirth, definitely confer with your doctor about what you can and cannot do and when you can start doing specific aasans.
Some of the poses that helped during pregnancy such as legs up the wall or Viparita Karani can help to relax. The cat pose or Marjariasana, which helps stretch the spine is also useful postpartum. The bridge pose or Setu Bandha Sarvangasana is also recommended after childbirth since this can alleviate back pain. Gomukhasana or Cow Face Pose is another aasan that new mothers will find useful. Breathing consciously and deeply while doing yoga is also important. Be aware of your body and perform your aasans mindfully; and don’t ignore any pain or discomfort.
As I always say, meditation benefits every aspect of life and this is something new mothers should definitely take out time for. The new baby could consume all your waking hours and most of your sleep time as well! But it is important to make time for yourself, your health and wellness as well. I feel that a family is only as happy and healthy as the mother is!