This is a guest post by Hannah Tong. She is the founder of Omaby.com, a blog dedicated to providing advice on mother and childcare and truthful information. She love taking care of her kids and teaching them the right things. She is enthusiastic and loves sharing her experiences about how to protect family’s health.
Are you wondering which is the best time to start yoga for new mothers? As stressful as new members of your growing family can be, you need to work on the stress relieving techniques for your body, mind, and soul.
Yoga can be a great method to help deal with stress while providing a great deal of exercise at the same time. Together, we will be going over when you should be starting yoga, the best exercises to do, and any possible dangers of doing yoga too soon after pregnancies.
It is not only crucial to release stress but to also stretch certain body parts and muscles that may have been sore during the pregnancy. Finding the right resources may be difficult since the last thing you want to be doing is working out and you can’t put too much pressure on your muscles.
Let’s take you through our guide and provide you with a fun yoga lifestyle.
Which is The Best Time to Start Yoga?
After giving birth to your new child, you are probably excited and ready to get back into your exercise routine and shed that baby weight. It is important to remember that your body is different now from what it is nine months ago.
You may not be able to do all of the poses you could back then. We know, this is annoying, but do not fret. You will be back to doing your downward dog and warrior two in no time at all.
In general, doctors suggest waiting six weeks or more before resuming normal exercise. This gives your body ample time to recover before performing any more strenuous activity.
If you had a C-section, doctors would recommend a longer recovery time before giving the go-ahead to exercise again.
According to the American College of Obstetricians and Gynecologists, or ACOG, it is all right to begin exercising as soon as your doctor or midwife says you can. You should do so gradually and safely, so you do not harm your body in any way.
Though generally, they will wait until the six-week checkup appointment to ensure everything is going all right before recommending you begin exercising again.
If you had a normal vaginal delivery without any complications and frequently exercised while you were pregnant, it is safe to do some light exercise. As long as you are not experiencing any pain, it is safe to perform these exercises within days of giving birth.
These exercises include light cardio, walking, stretching, and modified push-ups. No matter when you begin doing yoga and exercising again, be careful not to strain yourself or push too hard too soon.
Give yourself ample time to rest and recover. Wait for your doctor’s permission and take it easy on yourself.
Are There Any Dangers to Exercising Too Much Too Soon?
One of the biggest worries doing yoga for new mothers may be serious physical complication to their bodies. As stated above, doctors suggest a recovery period of six weeks post vaginal birth or potentially even longer after a getting a C-section.
If you’re extra eager to get back to exercising, ask your midwife or doctor to perform an abdominal separation check to see how much more recovery time you need.
When you get the OK and experience no major health problems after your pregnancy, you can get back to doing yoga and normal exercising again. One of the key elements of prenatal yoga is listening to your body.
Even after pregnancy, that is instrumental to keeping a healthy body. Never perform yoga poses that may seem too dangerous.
Slowly ease back into exercising. Never do too much at once.
Too much stress to your body after giving birth can cause complications with your body’s healing process.
Seek medical help if any of this occurs:
- - Vaginal discharge becomes more inflamed than usual and flows more often
- - Experience any pain
Stop and break from working out if you:
- - Feel more tired than usual
- - Muscles feel shaky or feel more tired than usual
- - Morning heart rate is ten beats per minute higher than usual
As a general rule of health with exercising after pregnancy, always keep a record of your pulse when you wake up to see any sudden changes that might require medical attention. And above all, be safe.
What are the Best Yoga Poses to do at Home After Giving Birth?
1. Apanasana (supine knees to chest)
- - Lie flat on your back
- - Pull your knees in towards your chest
- - Rock gently from side to side
- - Focus on your breath
2. Virabhadrasana 2 (Warrior 2)
- - Stand on your mat in a lunge with your feet as wide apart as you can
- - Point your front foot towards the top of the mat and the back foot to the side
- - Make sure your front knee is positioned directly in line with your ankle
- - Reach your arms out to either side and stretch them as far as you can, ensure they are in line with your shoulders
- - Hold this position for 30 seconds
- - Repeat with the other foot in front
3. Navasana (Boat)
- - Sit on your mat with your knees bent in towards your chest
- - Slowly lift your legs off of the mat and find your balance
- - Eventually, you will be able to straighten your legs completely
- - Hold for 10 seconds
- - Repeat this exercise three to five times
4. Supta Badakonasana (reclined supported bound angle pose)
- - Lie flat on your back with your knees pointed up toward the ceiling
- - Slowly open your hips and lower your knees to either side of the mat
- - The bottoms of your feet should be touching each other
- - Place a towel or blanket under your knees for extra support
- - Hold this position for between five and ten minutes
5. Garudasana (Eagle Pose)
- - Stand on your mat with your feet parallel
- - Bend your knees gently
- - Lift your right leg and wrap it around your left leg, hooking your toes behind your left calf
- - At the same time, stretch your arms outward to either side
- - Wrap your right arm under your left and touch your palms together
- - Hold for 20 seconds
- - Repeat on the other side
As dangerous as exercising after giving birth can be, it holds many rewards as well. It is confirmed there are risks, but if you follow procedure and hold to a healthy schedule, you have nothing to worry about.
Once again, the best thing to do is to wait until you get the green light from your doctor and from there keep a well-recorded diary of your exercise logs as well as recording how your body is reacting. It never hurts to be safe than sorry, especially when the risk can be serious health complications.