Postnatal Yoga: Benefits, Risks & Sample Routine 

Pregnancy is a critical period in a woman's life where she must maintain and manage her health and that of her baby. It is a period of mixed emotions wherein she bears the pain and finds happiness, too, through the birth of her child. The mother's body and mind need adequate time to heal and rest after childbirth. For this, one can take help from postpartum or postnatal yoga. This yoga form focuses on restoration and recovery, removing the issues of depression and stress.

What Is Postnatal Yoga

Yoga for after delivery or the postpartum phase of a woman's life when their body is recovering from pregnancy and childbirth is called postnatal yoga. Yoga for postpartum is meant to allow women to breathe and balance their bodies and mind. These yogas are low-intensity and designed to address weaknesses during the postpartum phase.

When Can You Start Postpartum Yoga

According to the American College of Obstetricians and Gynecologists (ACOG), women can resume physical activities within the first few days of childbirth. However, if a woman has a cesarean delivery, they might take a while longer to recover and be ready for some physical activity.
One should always consult their doctor before starting any physical activity. Doing yoga postnatal benefits women, but not if they have serious physical issues such as chronic back pain or incontinence. Women with physical problems must consult their doctor and make some necessary modifications to the yoga poses.

Benefits Of Postpartum Yoga

Some of the benefits of doing postnatal yoga are:-

1. Improved calmness

2. Reduced anxiety and depression

3. Improved energy levels

4. Decreased emotions like anger and irritability

5. Lower levels of blood pressure

6. More relaxed muscles and reduced muscular tensions

7. Better relaxation through meditation

8. Relief in back pain after delivery

What You'll Need For Postnatal Yoga

To do postnatal yoga, one needs to have a yoga mat. However, it can be substituted with any flat surface. One can use a rug or carpet if one fears slipping on a bare surface. Some other accessories which can make the yoga session more comfortable are yoga blocks or straps, which will provide more stability, a bolster pillow for added support in the sitting or lying positions, a blanket for comfort, soothing music to create a good atmosphere, candles or soft lighting. Women should wear comfortable clothes like yoga pants and a T-shirt and carry a bottle of water to keep themselves hydrated.

Sample Yoga Routine

If a woman is planning to start postnatal yoga, here is a small workout session that she can follow. This workout will strengthen them and target the body's core region.

Plank Vinyasa

One must get down on all four limbs to do this workout and place their wrist under their shoulder. One can place a folded blanket under their wrists for added support. Now, keep the head in line with the spine and start straightening one leg at a time, and balance on the balls of the feet. Inhale, exhale while drawing the knees towards the chest, and switch legs. Do this alternate knee tucks for at least eight to twenty reps.

Locust Pose

One should lie flat on the floor on the belly and keep their legs at hip-width apart. Now, clasp hands behind the lower back, opening through the chest and shoulders. Keep the spine in place and squeeze the buttocks while rising from the floor by lifting the head. While lifting the legs, tuck the tailbone under and ensure that the belly is contracted and away from the floor. After lifting the body, hold it there for three to five breaths and then lower down slowly. Repeat this two to three times.

Pelvic Tilts

To do this yoga, lie straight on the back, keep the feet hip-width apart, and lay down the arms at the sides and palms facing downward. Curl the tailbone slowly until the spine settles on the floor. Exhale while lifting the hips slowly, tilt the pelvis while tucking the tailbone, and finally scoop the belly and hold it there for one to two breaths. Now slowly return to the original position and repeat it five to ten times.

Corpse pose

This is the best yoga pose to end the workout session. All one need to do is lay on their back. Find a towel or blanket and roll it under the neck for support. Place a bolster under the knees to save oneself from overstretching them. The purpose of this pose is to relax the body. Therefore, one needs to do moderate breathing while lying on the floor to relax the body entirely.

This was all the information a woman must have about postnatal yoga. They can use the sample yoga session mentioned above to kickstart their postnatal yoga.