What is Postnatal Yoga?
Yoga postures that are combined in sets to help the mother regain her core strength, fitness, and physique. These postures are easy to perform and can be performed on bed or carpet initially.
Postnatal Yoga has multiple added benefits of its own apart from regaining a good body shape. It helps to release pressure on the nervous system and builds spine strength; it aims to reduce depression and anxiety in addition. If you are looking to get toned abdominal muscles, restore hormonal balance and strong pelvic floor muscles, postnatal yoga could be your pick.
Best Postnatal Yoga Poses –
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- Modified Navasana – This pose helps enhance abdominal muscles flexibility and need to be performed with care. In this asana, you lie on your back straight and pulling your abs in to provide support. Now stretch your arms towards your folded knees while lying on the back and try and hold the position without overstraining your body.
- Locust with Shoulder Bind – For this asana, lie on your tummy and relaxed. Stretch your arms out of your head. Now, lift legs up in the air while you stretch your arms towards your thighs and hold the position. This pose can help you focus on your shoulders and chest which mostly needs to be relaxed in mamas.
- Camel Pose – For if you want to focus more on the strength of the back as well as improve breathing efficiency, practice Camel Pose. Initially, rest your hands on your lower back while bending backward. Once you attain good flexibility working with that pose, start working on reaching the ankles. This pose can make you feel light headed and after completing the pose, lie in a relaxed position on the ground.
- Bridge Pose – This pose works best to cure anxiety issues in the individual. Also, it calms your mind and helps with headaches. Lie relaxed on your back first. Now, while sticking your feet to the ground, lift your lower back and abdomen putting all weight on your shoulders and feet. This pose works as a reliever when one is suffering from panic attacks.
- Rabbit Pose – This is opposite to the Camel Pose. While sticking knees to the ground, bend forward and stick your chin tight in your thighs and focus on touching your ankles.
Special precautions to be kept under consideration –
- Hire at-home trainer while you start or continue with the yoga practice to ensure you are not doing anything wrong and the exercise is supporting you to work on your health.
- Before start working on any yoga routine daily, first warm up well and then post completing the routine, take time to lie down and relax.
- During pregnancy, due to excessive release of relaxin hormone which increases flexibility in the pelvic area, thus while stretching and performing poses, follow extra care.
- Standing continuously in a single pose for long could lead to bloating and pooling of blood in nerves thus remember to switch positions with time.
- Never overdo. Take proper care of your body. Listen to what it has to say. Don’t perform poses to exertion. Limit your exercise according to the need of your body.
- Avoid lying on your back flat because it puts undue pressure on important veins of the body. Rather support yourself with a pillow or something fluffy.
- Take appropriate care of the diet and drink plenty of water. Post pregnancy, there is a high probability of body losing essential nutrients in the right amount, so intake of water and food should be appropriate and regular.