Giving birth to a child is one of the happiest moments in a woman’s life. However, post-pregnancy comes many challenges, especially dealing with your body, postnatal recovery, and weight issues. Therefore, here is where Yoga comes to the rescue, beneficial for both, your body and mind. Rinky Arya, MA Yogacharya, founder of Vimal Yoga says, “Normally women can start yoga after 6-8 weeks of delivery, but, it is recommended to consult your gynecologist before starting the yoga, especially after C-section. Initially, you can start with simple asanas (poses) and gradually progress to a more intense routine.”
Here are some Asanas or poses as recommended by our instructor Rinky.
Triangle Pose (Trikonasana)
- Stand with your feet apart and turn your right foot out 90 degrees and left foot a little inside.
- Now inhale and open your arms straight and while exhaling, bend sideways towards your right foot, touching it with your right hand and left hand up in the air.
- Turn your face up and see your left arm and hold the pose for some time, while breathing deeply.
- Now Come up as you inhale, straighten your feet, bring your arms down and repeat the same on the other side.
This pose strengthens legs and knees, stretches, and opens the hips, groin, calves, and works on the pelvic floor.
Warrior Pose (Virabhadrasana)
- Stand with your feet apart and turn your right foot out 90 degrees and left foot a little inside.
- Lift your arms on your side as you inhale and turn your head towards the right
- As you exhale, stretch your right arm further while bending your right leg, trying to push your pelvis down.
- Hold the pose for a few seconds and come up as you breathe in.
- Bring your arms down and repeat it on the left side.
This pose improves the balance and boosts up the stamina, while also strengthening arms, legs, and lower back. It is also beneficial for sore shoulders.
Cobra Stretch (Bhujangasana)
- Lie down on your stomach with your feet close and arms on your sides.
- Bring your hands near your shoulder, placed on the floor, and now gently lift your upper body as you inhale.
- Count till 10 and come back to the lying position as you exhale
It strengthens the arms, shoulders, and spine. It also helps relieve fatigue and firms the buttocks.
This pose helps to release the tension around your spine, glutes, and helps in balancing the hormones. It builds strength around the legs as well.
Bow Pose (Dhanurasana)
- Lie on your stomach with your feet a little apart and hands on the sides.
- Now bend your knees and lift your hands backward, in order to hold your ankles.
- Inhale and lift your chest up, legs up and back. Take long deep breaths and hold the pose for 15-20 seconds.
- Now exhale and come back to the normal position.
This pose helps strengthen the abdominal and back muscles. It tones both legs and arms and makes the back flexible.
Therefore, there are many other poses that can be practiced post-pregnancy to get back in shape and strengthen the muscles. However, contacting a doctor before practicing yoga and doing it under the supervision of an expert is important. If you do it on your own, you may end up hurting yourself. Thus, expert supervision is strongly recommended.
You can reach to Rinky Arya with your queries at Rinkyarya0524@gmail.com
