Yoga is a wonderful practice to take up after childbirth. Yoga not only does physical strengthening of body, but it can bring about a good harmony between body and mind to help you adapt with the new challenges of life and at the same time will not allow postpartum depression to set in. After consulting your doctor you may start with the following post-natal yoga regime.
Lie down on your abdomen, stretch your legs and keep the feet together. Keep the chin resting on the ground and hands under thighs. Exhale deeply and raise both the legs upwards and stretch as far as possible. Hold the position for a few seconds breathing normally.
Bring the legs down slowly, while exhaling deeply. Repeat this 4-5 times. This exercise can very effectively strengthen abdominal muscles and organs along with sciatic nerves. This asana can be very helpful in lower back aches emerging as a result of labor.
Lie down in a supine position, with legs stretched against a wall. Slowly lift your legs against wall and pull your body with the help of your elbows towards the wall. If you want, you can put a bolster underneath your lower back.
Put your hands away from the hips facing up. Form a ‘V’ with your legs and keep breathing normally. Hold this position for a few seconds. To come out of the position, hug your knees and roll to one side. Repeat this 4-5 times. Gradually after a few days,you can stop taking the support of a wall to lift your legs up.
Remember to inhale while lifting your legs up and exhale deeply while bringing your legs slowly down. This benefits the lower part of body by increasing the blood circulation, calming and relaxing the system. This improves pelvic muscles and improves performance of adrenal glands and thyroid glands.
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Lie down on floor, with chest and forehead facing the floor. Keep the legs straight and feet together at the same time your toes should be pointing back. Let the hands and palms rest at the sides of your chest. While inhaling slowly raise your head and upper body to look at the ceiling.
Instead of using palms to rise, rise upwards using your back muscles. Breathe normally. Hold the position for a few seconds and come down while exhaling. Repeat this 2-3 times. This asana gently tones female reproductive organs, strengthens and tightens abdominal and pelvic region, hence this is an excellent post-natal asana.
While standing, inhale and raise both your hands over your head. Now exhale and keeping your back stretched start bending forward at your back and get on your hands with shoulders apart. Spread your fingers and distribute your body weight on your hands. Move your feet atleast 2 feet apart and pull your hips up. Hold this position for a few seconds.
It is important to relax after these series of exercises, so you can perform sukhasana to finish. Sit with your legs crossed and eyes closed. Relax with long deep breaths and concentrate in rhythmic breathing for about 3-4 minutes. This will help you energize, relax and feel joyous throughout the day with your new bundle of joy.
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