Yoga Poses To Get Back In Shape After C-section

By Patricia | December 12, 2008
Post Pregnancy Yoga Weight Loss

Yoga has been regarded as one of the most effective methods of getting back into shape after pregnancy. In fact, it is even recommended as an exercise throughout pregnancy and during labor. Not only is Yoga beneficial in rejuvenating the body and mind after delivery, but it can also be practiced with the baby so as to increase the mother-baby bond. It is advisable to wait at least 6 weeks before beginning any exercise regime, including Yoga. However, if you have had a C-section, it is preferable to first check with your doctor before beginning any form of exercise.

Regarded as an ancient 5,000-year-old practice, Yoga involves breathing exercises and poses that are beneficial to the mind and body. However, new mothers should be careful before beginning an exercise regime; this is because the abdominal muscles post-pregnancy are weak and should not be overly exerted, particularly, if you have had a C-section. Nevertheless, exercising the abdominal muscles is the only method for proper recovery and healing, and hence, it becomes critical to first consult your doctor before starting on any program. Not only should you wait for the stitches to heal completely but you should also ease into the exercise regime one pose at a time. Your body is an excellent guide to whether you are ready or not. If certain pose doesn’t feel comfortable, modify it or stop doing it. It is important to consult your doctor if you any discomfort or pain continues.

The best way to begin after a C section is with good relaxation exercises that involve meditation and breathing. Once you have eased your way in, you could gradually add one pose to your exercise regime.

Basic Poses For The Abdomen Post Pregnancy

Some of the basic poses for the abdominal post-pregnancy are as follows. It is advisable to perform these on a mat or soft blanket.

Bridge Pose (Setu Bandhasana): Lie on your back with bent knees, feet flat on the floor. Make sure that your legs are hip-width apart. Keep your hands along your side, palms facing downward. Then, very slowly raise your back off the floor. Return to starting position. Repeat up to 4 to 8 times.

Modified Cobra Pose (Bhujangasana): Lie on your stomach and place your hands on your side. Your palms should be flat on the floor and your elbows should be pulled inwards. Very gently, raise your head and try and lift your neck off the floor. At the same time, try and suck your stomach inwards; however, at no point should you strain your lower back. Return to start position, and repeat at least 4 to 8 times.

Modified Forward Bend (Uttanasana): Position your hands on your hips and stand with your feet apart. Raise your arms and lift them over your head. Slowly bend forward such that there is a 90-degree angle at your hips. Ensure that your back is flat at all times. Repeat this at least 4 to 8 times.

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