Jyothi Larson, author of Yoga Mom, Buddha Baby (Bantam) “Yoga is a great tool for getting better acquainted with your body. The poses and exercises help you tune into what you’re feeling from the inside out, expanding your assumptions,” says about what your body can do and connect you to your body in the present moment.”
Exercise right after giving birth is very beneficial. Whether you are strong or weak, there are exercises that are suitable for your body.
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Mood regulation of mothers after giving birth
Yoga stimulates the many potentials within you, with an emphasis on breathing and movement while helping you breathe more deeply. For many people, this focused breath creates a feeling of deep relaxation and well-being.
Some new parents strongly recommend doing good breathing exercises to reduce anxiety and postpartum depression.
Recover body perfectly
Pregnancy can cause even the straightest arrow to miss. Then you start breastfeeding, pushing the stroller and holding the baby which can really affect your posture. Some of the best benefits are strengthening the back and shoulders, which improves posture. These exercises also help open up your chest, making it easier to stand upright. Body shape – the frame of the body is reshaped in a standard, clear and fast way.
Deep breathing – taking a long, full breath in and out – brings oxygen to your entire body, helping to energize your body.
Mental supportimprove positive mood
Joining other women in a postpartum mom class is a great way to make new friends, all of whom are facing the same challenges as you. Even if you prefer to practice at home, an occasional class at the studio allows you to do this.
Take the initiative to catch up with life to avoid the chaos of having a baby that makes you lose energy and lose shape.
Exercises suitable for postpartum mothers include:
Plank Vinyasa – Plank Vinyasa
Kneel on all fours with your wrists under your shoulders. Place a folded blanket under your wrists if you need support, or lower your forearms. To get into Plank position, straighten one leg behind you, balance on your feet, abs pulled up and in, head in line with spine (i.e. neither up nor down).
The benefits of the plank move for moms are increased stamina and strength, especially in the deep abs and back muscles.
Lengthen your spine and press firmly into your feet. Inhale, then exhale as you pull your right knee toward your chest, contracting the muscles in your lower abdomen. Return to Plank, then switch legs. Alternately bend the knee for 8 to 20 repetitions.
If you’re good at it, you can do moves with variations of poses like sideboards and limb movements to get a more steady, comfortable workout.
Locust Pose – Locust Pose
Locust Pose is very suitable for new born because of its ability to improve posture and counteract the effects of prolonged sitting. It can help with lower back pain and can combat slouching and hunchback (an abnormal curvature of the spine).
Grasshopper Pose strengthens your core deep back muscles, opens your chest and shoulders, improves posture, and reduces stress on your lower back and upper body.
To practice this pose, you need to lie on your stomach with your feet hip-width apart on the floor. Rest your head on your hands (A), clasp your hands behind your lower back to open your chest and shoulders. Keeping your spine long and tight, press your hips into the floor as you lift your head, shoulders, and legs off the mat, keeping your neck in line with your spine.
As you lift your legs up and out, pull your tailbone down, keeping your belly in, and pulling up off the floor (B). Hold for 3 – 5 breaths, then lower to the starting position. Repeat for 2 – 3 repetitions.
Pelvic Tilts . – Pelvic Tilts
For this gentle postpartum yoga pose, lie on your back with your feet hip-width apart, arms extended at your sides, and palms facing down. Curl your tailbone slightly downward, creating the feeling that your spine is pressed against the floor, helping to relieve pressure in the lumbar area.
Inhale, then exhale as you slowly lift your hips, tilting your pelvis as you draw your tailbone down and your lower belly in. Hold for 1-2 breaths, then lower to the starting position. Repeat for 5 – 10 repetitions.
Strengthens upper and lower back, hips and legs. Bringing awareness and strength to the pelvic floor and lower abdomen is the benefit that the pose brings to the mother after giving birth.
Legs Wide Pose – Legs Wide Pose
Lie on your back and lift your legs so that your body forms an “L”, interlock your hands behind your head as you squeeze your abs. Exhale as you lift your shoulders off the floor. Separate your legs a few inches, reaching one arm forward and between your legs.
The benefits of this move are to strengthen the deep abs and stretch the hamstrings.
Squeeze your lower abdomen as you reach. Keep your upper body lifted as you bring your legs together and place your hands behind your head. Switch sides and repeat for 8-10 reps.
Scissors – Scissors
Lie on your back, legs and arms stretched overhead, reaching for the ceiling. Lift your head and shoulders off the floor, keeping your neck and head relaxed. Move your right arm and leg down as you lift your left arm and leg, performing a pull with both hands and feet.
The benefits of pull-ups are strengthening the deep abdominals of the core and improving hip and spine flexibility.
Breathe deeply as you cut the scissors. To modify, place your hands behind your head to support your neck and bend your knees slightly. Repeat for 16 – 20 repetitions.
Experts emphasize again that in addition to the above movements, the most important factor in postpartum yoga is your breath. What sets yoga apart from other types of exercise is the fact that each pose involves inhalation and exhalation.
Legs Wide Pose in a different way if you want to deepen this pose.
In addition to helping you relieve stress by focusing on your breathing, this exercise targets your entire core (deep abs, including the pelvic floor as well as your back, hips, and buttocks), tightening your abs, strengthen your lower back and improve your stamina and strength.
Inhale through your nose, filling your stomach, ribs, and upper chest with air so they inflate. Exhale through your nose and draw in your navel as the air is released.
Be active right after giving birth, when you are healthy enough, this is not only beneficial for the purpose of keeping fit, quickly regaining the body’s attractive indicators according to your wishes, but most importantly, it will help you. have a resilient health as well as a fresher, lighter body, better cope with the risks of postpartum depression.
Source: Yoga Journal, Popsugar, Parents
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