Many times after delivery, we want to recover quickly, doing the same activity as before and with the same intensity. But we have to be very clear that it is a recovery period and, for that, our best allies are patience and, also, yoga. Do you want to know which postures are the most recommended and which ones you should avoid postpartum? Also, in the next post, I will tell you when and how to start this activity.
Returning to practice yoga after childbirth is essential to recover little by little. As a general recommendation and always after consultation, it is suggested to start when the puerperium (quarantine) ends. In the case of a cesarean section, we will extend it to a slightly longer period, about 10 weeks.
Of course, it is very important to consult a professional to give the go-ahead before resuming any physical activity. It is also essential to keep in mind that the practice will be beneficial if we take it very calmly and return to exercising safely and effectively, observing and respecting the times that our body and our emotions need.
It is not necessary to have practiced yoga before to take postpartum yoga classes, but if we already have previous experience, we will find in these classes a wonderful transition to return to the previous yoga model. Now, you have to take into account some recommendations before starting the practice in a respectful way.
1. Watch your abs
If what you are looking for is a pretty chocolate bar almost immediately, mistake! you are going astray. Sit-ups can be very beneficial until they stop being so if we don't do them correctly and don't pay attention to proper execution. Consequently, caesarean section, diastasis, and low back strain can take a long time to recover. For this reason, we must pay attention to the deeper layers of the abdominal muscles, specifically the transverse muscle, in order to be able to take care of and respect our pelvic floor at the same time and avoid long-term pain and discomfort.
Squats can wait
Childbirth and postpartum are key moments to take care of all the organs and muscles of the pelvic floor. The effort exerted in labor (tears, hemorrhoids or episiotomies) can be very uncomfortable. Therefore, squatting positions should be done once we are fully recovered, and above all, we have to bear in mind that we must lower our level of demand in terms of the recovery of certain areas.
Avoid very deep push-up or extension postures
In postpartum work we seek stability more than flexibility. Thus, we pay special attention to slowly recovering muscle tone and gaining stability by strengthening the back. The lats, neck and neck, shoulders and lower back are very sensitive parts of our body during this period. Bad postures due to natural or artificial breastfeeding, breast augmentation, carrying ... all this can weaken and tighten all these areas of our body if we do not compensate with some more fluid exercises and movements.
Many women sign up for this activity almost by 'prescription' and that yoga can be a tool to combat postpartum depression. The hours with the baby at home can make us eternal and what better way than to share this new stage with other women through parenting groups, breastfeeding or postpartum yoga classes. We can vent and share with them our fears, our tears or our doubts if necessary.
Specifically, during postpartum yoga practice we secrete hormones that give us a greater sense of well-being. In addition, we strengthen the mother-baby bond, creating a precious and special moment for both of us.
But above all, classes are a space to interact with other women who go through the same experiences and a moment to reconnect with ourselves, with our body and with that storm of emotions that invades us after childbirth.
Going to some postpartum yoga classes with babies is a way to feel supported and accompanied during this intense, exhausting and sometimes desperate period, and to live a little better the changes in our body, who we are now and what we feel. And the mantra that must always accompany you from now on: 'Less is more'.
You can read more articles similar to Yoga poses to avoid postpartum women, in the Postpartum On Site category.