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The yoga practice postpartum It should begin in two steps or stages: During the first two months after giving birth, it is advisable to focus on breathing and relaxation. From the third month, we can start doing asanas to regain the abdominal belt.
It is about not being in a rush to practice postpartum yoga or any other activity in order to recover after giving birth. We must listen to our body (and ask a professional) to know when we are ready to practice this discipline.
Yoga techniques act directly on the nervous system. Postures, breathing, meditation and relaxation activate the parasympathetic system, which produces physical, emotional and mental relaxation, which activates the body's healing processes.
It is because of that postpartum yoga is so beneficial for women. These are some of the reasons that will convince you to practice this discipline after giving birth.
1. Fight exhaustion
The greatest benefit of yoga practice during relaxation and meditation is that awareness is expanded beyond the purely physical, entering a state of deep relaxation and keeping awareness alert in the present moment. 15 minutes of deep relaxation is said to equal hours of normal sleep.
These mindful relaxation techniques are of great help in the postpartum period, a time when we see normal sleep hours altered by the baby's feeding needs. Thanks to yoga relaxation techniques we can recover more quickly and effectively during periods of greater exhaustion.
2. Prevents postpartum depression
Yoga practice strengthens the nervous system. It is a tool to keep calm and serenity and thus enjoy to the fullest the first months of baby's life, which are an unrepeatable moment!
Yoga helps combat postpartum depression, while positively influencing your mood and mental state and helping you develop a state of peace and well-being, which will also benefit your baby. We cannot forget that, when we connect with our body, it is easier to achieve harmony and inner peace.
3. Helps to recover the figure
The asanas or yoga posture are slow movements, which keep the body in different positions. These postures provide flexibility and firmness in the form of stretching and muscular resistance to all parts of the body. With asanas, the body recovers more quickly from childbirth, whether it was natural delivery or cesarean section.
By practicing yoga for 30 minutes a day, you burn a lot of calories, which will help you regain your figure. In addition, it will strengthen both the abdominal muscles, which have been distended, and the vaginal muscles, if your birth has been natural, with exercises very similar to Kegel exercises called Mulabandha (root key). However, care must be taken when practicing yoga to avoid major problems in the abdominal area, pelvic floor, etc.
Remember, however, that you will not be able to practice these exercises immediately after giving birth. You must wait for your body to be ready for it.
4. Strengthens the back
Feeding your baby at the breast or bottle and taking him to sleep or being with him, take their toll on your back. Yoga poses help strengthen and relax your back, shoulders, and neck. It prevents tendinitis, strengthens the wrists and arms and prepares you so that your musculoskeletal system does not suffer from feeding and caring for your newborn baby. In addition, thanks to postpartum yoga you can re-educate your body so that it has a good posture.
5. Yoga with your baby to strengthen the bond
There are many schools or workshops that offer mothers to practice yoga with their babies. Besides being a very fun activity, it is a great exercise to reinforce the bond that is being established between the mother and the son or daughter.
One of the great benefits of yoga, whoever practices it (pregnant, postpartum or during any other time in a woman's life), is learning to being aware of our own breathing. Exercises that aim to breathe in a more conscious way are known as pranayama.
As explained in the article 'Yoga in pregnancy and in preparation for birth' by midwife Isabel Coca-Camín for the magazine of the Federation of Midwives, the simple fact of observing our breathing, without trying to interfere with its way of breathing be, it is already a very positive change. And it is that thanks to the breath we get a calm and peaceful state of mind.
As detailed, this supports heart function and activates the brain. By paying attention to our respiratory rhythm we manage to relax and predispose us to face the day to day in a calmer way. And, which is very interesting, it helps us to link our thoughts and emotions with certain physical sensations, something that leads us to meditation.
As you have already seen, postpartum yoga is very beneficial for the body and mental health of the mother who has just given birth. However, we cannot forget that it is a time when you are physically recovering from pregnancy and the delivery itself. Therefore, certain precautions must be taken when practicing it:
- Do not rush to recover your body from before. It's best to take the postpartum process in stride and wait until your body is fully prepared before you start doing yoga.
- Avoid postures that require squattingYes, that is, squat down with your knees bent until your buttocks almost touch the floor. This type of exercise will be annoying if you have suffered hemorrhoids, tears, episiotomies, etc.
- On the other hand, it is also advisable to avoid those postures of very deep extensions or flexions. In general, these are looking for stretching and greater flexibility, something that is not what we want at the moment. Postpartum yoga should be aimed at seeking recovery and stability.
You can read more articles similar to Postpartum yoga. What can I do for you, in the Postpartum On Site category.