Many women have excess fat on their stomachs after giving birth, which is unsightly. After giving birth, many mothers do not have time to exercise, so they cannot restore their figure. However, postpartum yoga can help them recover quickly. So what are the benefits of postpartum yoga? Let's take a look together.
1. Improves Poor Posture
Firstly, postpartum yoga can improve blood circulation, restore skin elasticity, and reduce body fat, leading to weight loss. However, after giving birth, the joints may be loose, so professional guidance is needed. Secondly, during pregnancy, women often have poor posture due to physiological changes, such as pelvic tilting and shifting the center of gravity to the heels. Practicing postpartum yoga can correct these postural issues.
2. Reduces Foot Swelling
During pregnancy, the fetus can compress the inferior vena cava, causing leg swelling and even varicose veins. Postpartum yoga can effectively improve these conditions. Additionally, women's physical fitness declines during pregnancy and they may feel weak after giving birth. Therefore, postpartum yoga can help restore their physical strength.
3. Strengthens Abdominal Muscles
After giving birth, the abdominal muscles may become loose and weak. Postpartum yoga can help strengthen the pelvic muscles and abdominal muscles, enhancing the support of pelvic organs and preventing stress urinary incontinence.
4. Aids in Body Recovery
Proper postpartum yoga can improve blood circulation, restore skin elasticity, reduce fat accumulation, and eliminate excess fat in the abdomen, buttocks, thighs, and other areas. The first six months after childbirth is a golden period for body recovery, so new mothers should take advantage of it. However, due to the loose joints after childbirth, the intensity of exercise should be gradually increased, following the guidance of a doctor.
5. Helps with Mental Adjustment
Postpartum yoga can help new mothers eliminate physical and psychological problems such as body recovery, insomnia, emotional changes caused by hormonal imbalances, and challenges of taking care of newborns. The various postures, effective breathing, and calm meditation in yoga can help new mothers adjust their mindset, have enough courage to face new life and their role as a mother, and prevent postpartum depression.
6. Restores Pelvic Muscle Tension
After childbirth, the pelvic muscles may become loose and weak. Appropriate postpartum yoga training can increase the elasticity of the perineal muscles, promote uterine contraction, prevent uterine, bladder, and vaginal prolapse, restore the uterus to its normal position, and strengthen the pelvic muscles to support the pelvic organs and prevent stress urinary incontinence.
Recommended Postpartum Yoga Poses
1. Boat Pose
Lie on your back with legs extended and arms by your sides, palms facing down. Inhale and simultaneously lift your head, upper body, legs, and arms off the ground, extending the arms forward parallel to the floor. Hold this position while inhaling and try to maintain it. Slowly exhale, lower your legs and torso, and relax your whole body. Repeat this pose 3 times. This pose helps in the recovery of abdominal organs and improves digestive function.
2. Full Locust Pose
Lie face down with arms extended behind you. Exhale and simultaneously lift your head, chest, and legs. Breathe rhythmically and try to maintain this position for as long as possible. Gradually return to the starting position and relax your whole body. Repeat this pose 2 times. This pose benefits the recovery of pelvic organs.
3. Cat Stretch
Kneel down with your buttocks on your heels and straighten your back. Lift your hips, place your hands on the ground, exhale, raise your head, and contract your back muscles, holding for 5 seconds. Then exhale, lower your head, arch your spine, and hold for 5 seconds. Finally, extend your arms vertically to the ground and relax your whole body. This pose helps in the recovery of the uterus to its normal position.
When to Start Postpartum Yoga
"We generally do not recommend new mothers to do excessive physical exercise in the first two months after childbirth.
Some women may have had difficult and complicated pregnancies and deliveries, such as undergoing cesarean section surgery, tears, or prolonged labor. These mothers should focus on resting.
On the other hand, if the pregnancy and delivery were normal without any problems, it is possible to start exercising earlier.
Since everyone's physical condition is different, new mothers should determine when to start yoga based on their own actual recovery situation.
According to doctors' recommendations, vaginal delivery mothers can start practicing basic yoga after 6 weeks postpartum, while cesarean section mothers can start after 10 weeks postpartum. Note: Even if a new mother has practiced yoga before, she should not directly start intermediate or advanced exercises, but should start with basic exercises.
Postpartum yoga has many benefits, not only helping the recovery of various organs in the body but also aiding in weight loss. It is very beneficial, so moms should start practicing it!
