How long after birth can yoga practice? Actions should be avoided during cesarean section or abdominal muscle split

How long after giving birth you can practice yoga is the question of many women after a journey to land. With so many benefits in terms of health and physique, it is understandable that postpartum women are eager to return to the gym. But when is the right time? Let's find out below.

Benefits of yoga for postpartum women

Quickly recover health after giving birth

Help the spirit refresh

Lose weight and improve postpartum physique

Helping bones and spine firmly, muscles, joints more flexible

Improve the function of organs in the body such as the heart (helps lower blood pressure) and lungs (helps to breathe more smoothly).

Reduce the risk of diseases such as stroke, high blood pressure, ...

Antidepressant postpartum

Only practice is not enough, mothers should also drink enough water and adequate nutrition. At the same time, mothers can refer to easy-to-find dairy foods for babies to have a lot of milk. 

How long after birth can yoga be practiced?

Usually, postpartum mothers can start yoga after about 6-8 weeks. However, this is for normal mothers. For mothers with a caesarean section, the trend tends to be weaker. Therefore, women who have a cesarean section need at least 4 months for their health to recover and to heal. Note, this is just a reference timeline, you should listen to your body because it may take more than 4 months.

Although women are quite impatient to return to exercises to lose weight, often "accelerated exercise is unsatisfactory". Therefore, while waiting for recovery, women can exercise lightly. You can walk back and forth a bit each day as a warm-up before returning to yoga.

It is important to be patient and wait for your body to fully recover. Do not rush to practice yoga after giving birth when the wounds are not healed and your health is not ready. Because she will face unnecessary dangers.

Abdominal separation is quite common after pregnancy and can affect how and when you return to yoga. Therefore, consult your doctor before exercising. And carefully choose the appropriate yoga moves, mom.

Yoga movements should be avoided when returning to postpartum practice

Most yoga moves are quite safe. If the mother has a cesarean section or has abdominal muscle split after giving birth, the following actions should be avoided at first.

Cobra

This move helps you strengthen the lower back, inner thighs, and pelvic floor. But it can put some strain on the incision. Accidentally aggravating any pain you already have and scars that are difficult to heal. When the abdominal muscles are separated, the abdominal muscles are quite weak, the cobra position will make this situation worse.

So while you rebuild the core and pelvic floor or until your scar has healed completely, you can choose a softer stretch, like the child's pose. Don't forget to tighten the muscles that block the flow of urine while you are holding this position.

Tilt twist

This action puts pressure on the abdomen and internal organs and should be avoided until the incision and rectal wound is completely healed. This may impair separation of the abdominal muscles.

Bow

This pose puts enormous pressure on both your post-surgery wound and your weakened muscles. Meanwhile, if you need to relax your body and flex your spine, you can choose Cow Face Pose or Staff Pose.

Hanumanasana posture

If your incision has not healed and you do this action, there is a high chance that it will tear. This is completely not good at all. This move focuses on the lower body, especially the hamstrings and hip flexors.

These muscle groups are not entirely affected by cesarean section or abdominal muscle separation. But remember, you are recovering from your dryness, so it's okay to wait a little longer.

Note when doing yoga after giving birth

Warm-up exercises must be done before exercising.

Do not overdo it, it can affect the wound, and the damaged muscles are hard to recover

Check with your doctor to make sure your body is fit for exercise.

Do it one at a time, without rushing and getting discouraged when not being able to practice much at first. Be patient with your bodies.

The intensity of the exercise gradually increases depending on the endurance of the body.

Returning to yoga after giving birth to get stronger and back to the original shape is the desire of many women. However, women should not be too impatient but negatively affect their health. Do not let yoga to be healthy turns into an undue "disaster".

See more:

Yoga for Pregnancy - The best yoga poses during pregnancy!

6 yoga poses for children to help train composure

Yoga exercises for office workers help increase spinal flexibility