admin After giving birth, your body may feel delicate and in need of some self-love. You might think yoga is the best way to do this…and you wouldn’t be wrong! Many women start their yoga practice right away and then find that it feels very different. Even though you are not pregnant anymore, your body needs a modified practice.
You will need some time to return to the level you were at before or even during pregnancy. You will need to have a more understanding and supportive practice.
When you start, try these poses and shapes and pay attention to your reaction.
Legs up the Wall
Hold this position for 8 minutes or more to reap the benefits. Start by reclining lengthwise against the wall. Turn your body so that your butt rests on the wall. Then, walk your legs perpendicularly up the wall.
Use a pillow on your stomach, feet, or lower back to enhance the tranquil feeling.
Plank
Hold Plank, or modify it with Forearm Plank to start working your abs and strengthen your back after pregnancy. Drop your knees if your back sweeps towards the ground. This is a sign your abdominals need to be maintained.
You can start with five breaths and work your way to longer holds. Be patient with your abdominal wall, especially if you’ve had a C-section.
Triangle Pose
This shape, also known as Trikonasana, will help strengthen the pelvic floor. It will also begin to work on the obliques. This pose is great for the “dropped” feeling that many women experience postpartum.
If you feel like your uterus will fall out of your body during yoga, it’s not just you. It would be best if you strengthened your pelvic floor. Use your legs, which are likely to be strong after pregnancy, to stretch your back and start the pelvic floor exercise!
Standing with your feet apart, turn your right leg to point in the direction of your front foot with the heel aligned with your back foot arch. Straighten your legs and activate your thigh muscles. (If you are hyperextending your knees, bend your front one slightly).
Put your hands on your hips, and then bump your hips to the back. As you lean forward, press your chest toward the front of your mat. When you start to feel your lower ribs arch, stop.
You can use any arm variation you like but remember to keep your upper body in the correct position. This will help you to strengthen the pelvic floor.
Utkatasana
Chair Pose can be a good way to shape your booty after delivery. If you wrap your navel around the spine, it will work your abdominal wall quickly. Try lifting your navel and ribs to lift the pelvic area. Keep your arms in the center of your chest if your lower back is sore or tender.
You should always be able to see your toes when you are squeezing your knees together. Also, try to maintain a small gap between your two knees as they move towards each other. You can even place a block in between your legs and spread your feet out to hip width.
Marichyasana
This seated position will help you to stretch your lower back and hips and energize your organs. If you have a baby belly, it may not be easy to draw your leg into your torso. Modify the look by draping a loosely-fitted strap across your lap and placing it around your waist.
Start by sitting with your left foot outstretched and your right knee bent (knee near your right shoulder). Grab the strap with your left hand behind your back. Then, grab the strap with your right arm and somewhere on your thigh or back.
As you inhale, begin to move your fingers on the strap towards each other. Exhale and lean forward if it feels right.
Use as many props as you can to ensure that your body and mind feel safe and supported. Healing takes mindfulness and patience during this delicate time.
