Healing Yoga Poses after Childbirth
Yoga can assist you with returning to your pre-pregnancy weight and can help you gain energy.
Yoga can also help strengthen and speed up the healing process of the muscles that worked so hard during delivery.
These healing yoga poses are very beneficial after childbirth.
Try doing some of the poses in each section daily or every other day.
*Note: If you aren’t familiar with these poses by name, click here to see pictures of each one for reference. And, before beginning these yoga poses after childbirth, get the okay from your doctor.
Strengthening your pelvic floor:
Begin by sitting with your legs crossed (lotus pose), being in a squatting position (garland pose), resting in child’s pose, or lying on your back (corpse pose).
Once you’re in the position of your choice, squeeze the muscles that stop the flow of urine. Try not to squeeze your thigh muscles as well. Concentrate on your pelvic floor muscles.
Slowly squeeze these muscles, then hold for 5 seconds, and then slowly release. Do this 10 times, each time holding the muscles for one extra second.
Yoga poses after childbirth for aching legs:
Do stretching and strengthening poses such as:
* Warrior Pose
* Extended Side Angle Pose
* Chair Pose
After breathing into each pose, hold until you feel a stretch or slight burn and breathe for 5 more seconds, then relax.
Yoga poses after childbirth for aching shoulders from breastfeeding or bottle-feeding:
These healing yoga poses will stretch and strengthen your shoulders. You should feel a slight pulling feeling or light burning while doing them; remember to breathe through the poses.
* Low Lunge
* Half Moon Pose
* Cow/Cat Pose
* Cow Face Pose
* Downward-Facing Dog
Yoga poses after childbirth to help you gain energy:
* Bow Pose
* Cobra Pose
* Fish Pose
* Downward-Facing Dog
* Locust Pose
Healing and strengthening your abs:
You need to be slow with strengthening your abdominal muscles. Be gently and move slowly.
Begin by lying on your back in corpse pose. Then pull your belly button down toward your spine. Now as you exhale, tilt your pelvis up. Then inhale and tilt your pelvis back.
Repeat 20-25 times. This will gently strengthen your abs.
After you’ve been given the okay from your doctor to begin exercising, make sure to still be cautious and start out slow.
Also, don’t push yourself too hard and listen to your body. If you do that, and are consistent with your yoga routine, you’ll notice your body healing and becoming stronger.