How long after giving birth can I do yoga

Most women will face the problem of body shape distortion after giving birth, which can actually be solved through a series of measures. For example, postpartum yoga is an effective way to reshape the mother’s body and restore it to its normal state. However, if a mother wants to do postpartum yoga, she needs to rest for a period of time before doing it, otherwise it is easy to cause harm to her body. So how long after giving birth can she do yoga?

1. How long after giving birth can I practice yoga?

This depends on the individual's actual recovery situation. Doctors recommend waiting until you have a physical examination 6 weeks after delivery (10 weeks for cesarean section) before starting to practice yoga from a beginner class. Even if you have practiced yoga before, it is not advisable to go directly to an intermediate or advanced class.

Secondly, it is appropriate to adopt a "step-by-step" weight loss plan after childbirth, and gradually increase the pace of weight loss. When a mother can practice yoga depends on her physical recovery. Generally speaking, new mothers who give birth naturally can start doing yoga after giving birth, while mothers who give birth by caesarean section can only practice yoga movements after about 40 days, when the wound has healed. Before that, they can choose yoga methods such as sitting still, meditation, and breathing adjustment.

2. How to do postpartum yoga

2.1. Prayer

Put your feet together, put your palms together, stand upright, pay attention to relaxing your body and mind, constantly adjust your breathing, and exhale at a steady speed.

Function: It helps to concentrate the mind and regulate breathing, relax the body and mind, and prepare for the next action.

How long after giving birth can I practice yoga

2.2. Boat pose

2.2.1. Sit on the yoga mat with your knees bent and your feet close to the ground. Keep your back straight and your back slightly leaned back. Place your hands on both sides of your back.

2.2.2. Pay attention to inhaling, lift your calves, point your toes upward, and keep them parallel to the ground. At this time, your upper body continues to lean back until it forms a 45° angle with the ground. Keep your hands behind your back to support your body and pay attention to tightening your abdomen.

2.2.3. Pay attention to exhaling and contracting the abdomen, slowly push your legs straight up until the whole body forms a "V" shape, stretch your arms and straighten your body, and maintain this position for 10 seconds.

Function: Helps strengthen body muscles and promote intestinal peristalsis.

2.3. Baby pose

Lie on your back first, then slowly bend your legs, hug your legs with your hands, with your knees towards your forehead, and your whole body in a baby curl.

Function: It helps to exercise the waist and abdominal muscles and shape, so that the body can be restored quickly.

3. Benefits of practicing yoga after childbirth

3.1. Restore body shape: Improve blood circulation, restore skin tension and reduce fat accumulation, thereby achieving the goal of weight loss. Because the joints in the body become loose after childbirth, you should follow the guidance of a professional yoga teacher to avoid sports injuries.

3.2. Improve bad posture: Pregnant women are prone to bad posture due to physiological changes, such as forward shift of the body's center of gravity, cervical lordosis, forward pull of the shoulder blades, forward tilt of the pelvis, and shift of the center of gravity to the heels.

3.3. Strengthen arm muscle strength: After the baby is born, tasks such as bathing and holding the baby are all done with the strength of both arms.