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Postpartum Yoga Routine To Get You Back In Shape

If you’re like most new moms, you’re probably eager to get back in shape after giving birth. But finding the time and energy to exercise can be tough post-baby. That’s where postpartum yoga comes in! In this blog post, we will discuss a simple postpartum yoga routine that can help you get back to your pre-pregnancy weight and fitness level. Yoga is a great way to strengthen your body and regain your energy after childbirth. So read on for tips on how to get started!

When you’re ready to start your postpartum yoga routine, there are a few things to keep in mind. First, it’s important to listen to your body and not push yourself too hard. After all, you just went through a major life event!

Secondly, it’s important to start slowly and listen to your body. Don’t try to do too much too soon – you will only end up feeling overwhelmed and exhausted. It’s best to start with a few simple poses and add more as you feel ready.

How long should you wait post delivery to start yoga practice?

According to most yoga instructors, it’s best to wait at least six weeks post-delivery. This gives your body time to recover from the physical stress of childbirth and adjust to life with a new baby.

Of course, every woman is different and you should always check with your doctor before starting any new exercise regimen. If you have any concerns or health issues, it’s best to err on the side of caution and wait a little longer to start practicing yoga.

Is it safe to do yoga after C-section delivery?

Yes, yoga is generally safe for women who have had a C-section. However, it’s important to listen to your body and avoid any poses that put pressure on your incision site. If you’re not sure which poses are safe for you, ask your doctor or a certified yoga instructor.

It is advised to wait for at least three months after having Caesarean delivery before commencing with any physical activities.


What is postpartum or postnatal yoga?

Postpartum yoga is a type of yoga that is specifically designed for new moms. It can help you heal from childbirth, regain your energy, and get back in shape. There are many postpartum yoga classes available.

Being a new mom can be an overwhelming feeling. Your body goes through a lot of changes. There are surge of various emotions, dealing with baby, sleepless hours, and your own body and the changes it goes through can be too much to deal with.

Postnatal yoga can be your companion at this time. Yoga will not only help your physically get back in shape but also calm your mind and senses and help you deal with the challenges that comes with being a new mom.


Meditation

What are the benefits of postpartum yoga?

Yoga can help you heal from the physical and emotional stress of childbirth. It can also help you regain your energy, lose weight, and get back in shape.


Some other benefits of postpartum yoga

  1. Reduced irritability

  2. Helps to calm and control the mind.

  3. Reduces chance of anxiety and depression.

  4. Boosts energy level

  5. Reduces muscle tension.

  6. Improves metabolism

Safety Precautions to take during postpartum yoga classes

  1. If you have any health concerns or issues, please consult your doctor before starting a yoga class.

  2. It is best to wait until at least six weeks post-delivery to start practicing yoga.

  3. If you had a C-section delivery, please consult your doctor before starting a class.

  4. Avoid any poses that put pressure on your incision site.

  5. Start slowly and listen to your body. Don’t try to do too much too soon – you will only end up feeling overwhelmed and exhausted.

  6. Choose a class that is specifically designed for postpartum women.

  7. Make sure the instructor is certified and has experience teaching postpartum yoga classes.

Yoga asanas to practice for postpartum weight loss

1. Camel Pose

Camel pose tones the abdominal muscles and helps to reduce belly fat.


Camel Pose

How to do:

  1. Start on your knees with shoulder width gap between the knees.

  2. Take your right hand to the back and hold the right ankle, then take left hand to the back and hold left ankle.

  3. As you inhale, lift your chest up and arch your back.

  4. Hold for a ten seconds and then release.

  5. Repeat as two times.


2. Fish Pose

Fish pose opens the chest and thoracic and increases lung capacity.

Fish Pose

How to do:

  1. Start by lying on your back with legs together and arms at your sides.

  2. Take the support of both the elbows and lift your back head, neck, and shoulders off the ground.

  3. Slowly tilt your head back and keep the crown of the head on the ground.

  4. Breathe normally.

  5. Hold for thirty seconds.

3. Downward Facing Dog Pose

Downward facing dog pose is a great way to stretch the hamstrings, calves, and back. It also helps to tone the thigh muscles.

Downward Facing Dog Pose

How to do:

  1. Come onto all fours with your hands under shoulders and knees under hips.

  2. Press into your hands and lift your knees off the ground.

  3. Extend your legs backwards, coming into an inverted V position.

  4. Press your chest and thoracic downwards.

  5. Breathe normally.

  6. Hold the pose for thirty seconds.

  7. Come back and keep the knees on the ground.

  8. Repeat again and hold for thirty seconds.

4. Bridge Pose

Bridge pose helps to tone the abdominal muscles and pelvic floor muscles.


Bridge Pose

How to do:

  1. Lie on your back with legs stretched out on the ground.

  2. Bend your knees and keep shoulder-width distance between both the knees.

  3. Hold your ankle inhale and lift your hips off the ground until your thighs and torso are in line with each other – like a bridge.

  4. Hold for thirty seconds.

  5. Release and repeat two more times.

5. Warrior II pose

Warrior II pose strengthens the legs, glutes, and core muscles. It also improves balance and posture.


Veerbhadrasana 2

How to do:

  1. Stand with your feet wide apart, turning the right toes out and the left toes in.

  2. Extend your arms out to the side so that they are parallel to the ground.

  3. Bend your right knee until it is directly over your ankle, and keep your left leg straight.

  4. Look over your right hand.

  5. Hold for thirty seconds and then release.

  6. Repeat on the other side.

6. Boat Pose

Boat pose strengthens the abs, hip flexors, and lower back.


Boat Pose

How to do:

  1. Lie on the ground with legs straight.

  2. Keep both the hands on your thigh. Keep your head straight and chin up.

  3. Inhale deeply and exhale, after exhalation tuck in your abdominal muscles and engage your core.

  4. Breathe in your chest and lift both the feet and chest and shoulder up from the ground at 45 degree angle.

  5. Keep your back straight and focus on pulling your navel in towards your spine.

  6. Hold for thirty seconds.

  7. Release and repeat two more times.

7. Chair Pose

Chair pose tones the thighs, glutes, and hamstrings.


Chair Pose 1

Chair Pose

How to do:

  1. Stand with your shoulder width apart arms at your sides.

  2. Bend your knees and squat down as if you are sitting in a chair.

  3. Make sure that your knees don’t go past your toes.

  4. Stretch your arms out in the front.

  5. Hold for thirty seconds.

  6. Release and repeat two more times.


8. Side Plank

Side plank tones the abs, glutes, and arms.


Side Plank

How to do:

  1. Lie on your right side with legs straight and stacked on top of each other.

  2. Place your right hand on the ground directly under your shoulder.

  3. Lift your hips off the ground until you are balancing on your right hand and feet.

  4. Make sure that your body is in a straight line from head to toe.

  5. Hold for thirty seconds.

  6. Release and repeat on the other side.

  7. Repeat 2-3 times


9. Phalakasana (Full Plank)

Phalakasana (Full plank) tones the arms, shoulders, and core muscles.

Full Plank

How to do:

  1. Lie on your stomach.

  2. Keep your arms beside your shoulder and feet together.

  3. Lift your body off the ground, engage your core.

  4. Make sure that your body is in a straight line from head to toe.

  5. Hold for thirty seconds.

  6. Release and repeat two more times.

10. Kapalbhati

Kapalbhati helps to improve digestion, tones the abs and glutes, and relieves stress.

Kapalbhati

How to do:

  1. Sit in a comfortable position with your spine straight.

  2. Inhale deeply and exhale forcefully through your nose in installments.

  3. Make sure that your abdominal muscles are pulled inwards as you exhale.

  4. Do continually for 2 minutes.


11. Bhastrika Pranayama

Bhastrika improves circulation and heart function. It also affects diaphragm and lungs and improves lung capacity.


How to do:

  1. Sit in a comfortable position with your spine straight.

  2. Inhale deeply and exhale forcefully through your nose in a single breath.

  3. Make sure that your abdominal muscles are pulled inwards as you exhale.

  4. Do continually for two minutes.

12. Nadisodhan Pranayama

Nadisodhan Pranayama helps to improve concentration and focus.


Nadi Shodhan Pranayama

How to do:

  1. Sit in a comfortable position with your spine straight.

  2. Close your eyes and apply chin mudra in your left hand.

  3. Close your right nostril with your right thumb and inhale through the left nostril.

  4. Close your left nostril with ring finger, open the right nostril and slowly exhale out from the right nostril.

  5. Again breathe in through the right nostril and breathe out from the left.

  6. Repeat this process for 5 minutes.

These are some of the basic yoga poses that can help you lose weight post pregnancy. Please note that it is always best to practice under the guidance of a certified instructor, especially if you are a beginner. Also, please listen to your body and avoid any poses that cause pain or discomfort.

Postpartum yoga can be an incredibly healing and beneficial experience for new moms. It’s important to start slowly, listen to your body, and choose a class that is specifically designed for postpartum women.

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