Childbirth, though a very beautiful and memorable experience, can be very exhausting, both physically as well as mentally. Many new mothers are known to go into deep depressions after childbirth, largely due to hormonal factors.
Additionally, some are also worried about the excess weight that they have put on during pregnancy. While it is not possible or even feasible to think of doing something to rid themselves of the fat immediately, indulging in yoga will help not only to reduce the fat but also relieve the stress, pain, fatigue and depression.
Given the fact that you have just become a mother, it is very important to heed to your bodily needs before you embark onto any new exercise regime. With yoga, it becomes even more important to ensure that you are absolutely in tune with your body and mind.
Yogic postures or asanas require a lot of practice and patience to get it right and can even cause strain to your muscles unless you perform them under the watchful eyes of an instructor.
Most yoga teachers feel that yoga should always be practiced under the tutelage of a guru or teacher, if you want to get the best results. Moreover, before you begin any form of exercise, it is important that you consult your doctor and ensure that you are ready to begin.
Having said that, there are certain exercises, which are really basic and can be done at home, without causing much trouble, but care should be taken to always listen to your body and never overwork it.
Before beginning any form of exercise, warming up is absolutely essential for getting the muscles ready and comfortable. These are simple stretches that can be done by almost anyone.
Postnatal exercises normally center on the belly, hips and thigh region of the body as these are the regions where the muscles are weak and require to be strengthened. While performing postnatal exercises, extra care should be taken not to strain your belly or pelvic region, especially if you have had a C-section as the area is still vulnerable.The basic advice is to go slow and take it one step at a time.
Poses to try
Commonly advised yoga positions for post natal situation include the cat stretch pose or marjarasana. This is very good for stretching the back muscles.
Another very interesting asana is the viparita karani asana or legs up the wall pose, which is good for restoration of circulation in the body and strengthening of the uterus.
The bhujangasana or cobra pose is an excellent stress reliever and helps reduce fatigue.
Other regularly used yoga postures included the yoga tree pose, which is meant for balance or the king dancer pose, which strengthens the legs and thighs. Trikonasana or triangle pose is another very important postnatal yoga posture, which helps strengthen your legs and also regain your pelvic balance.
It is important to remember that the abdominal muscles are most strained post delivery and in order to strengthen those muscles another very important asana is the modified boat pose or the navasana. Similarly, dhanurasana or the bow pose is very good for strengthening the back muscles, which are again stressed during pregnancy.
All yoga exercise routine should end with relaxation and the best way to ensure such relaxation is through the practice of pranayama or breathing exercises, which are guaranteed to refresh your mind and relieve you of all stress, both physical as well as emotional and mental.
