Yoga exercises for mothers after birth - 8 gentle positions to help mothers recover

Yoga can help mothers relax muscles, relax nerves, rebuild pelvic floor and abdominal muscles after nine months of supporting a baby. Once you have been approved by your doctor and someone takes care of your baby for about an hour, try yoga exercises for you after giving birth with 8 gentle positions.

Kegel exercises

Start with Baby Pose. Squeeze the vaginal muscles for 5 seconds, then relax.

Next she rested for 10 seconds and then repeated. Try to do this exercise 5 times. Once you master it, you can increase the number of repetitions. Up to 10 times, 20 times, maybe 30 times after a few months of practice.

This posture not only helps muscles recover like before giving birth. It also helps muscles tighten. This is a great exercise to make your sex life better. You can see more about the effects of kegel exercises here .

Boat Pose (Navasana)

After doing the Kegel exercises for a few months and getting the doctor's approval, you can rebuild your abs in Yoga Navasana. Most women postpartum the abdominal muscles are very separated. So I need to slowly practice this pose.

Sit up straight, knees bent, and hands on the mat

Slowly raise your legs, trying to keep your feet together. Mother slowly leaned back, balancing.

Inhale, lift your feet above your eyes. Hands raised in front of you, shoulder-height, parallel to the floor. The body forms a V-shape.

If you want to do the lift, after a few weeks, you can lift one leg upright 90 degrees, or both legs.

Humble Warrior pose

Many mothers often have shoulder and neck pain from bending over their baby. The humble Warrior pose will help mom open her chest, relieve shoulder and neck pain.

Start in Warrior I Pose. This pose helps to relax the hip pressure and strengthen the lower body.

Move your hands behind your back, your fingers interlocking.

Chest and lung enlargement. Gently lean forward. The right shoulder can gently touch the knee.

After a few weeks, you can reach one hand around your legs and back your back, then turn your hands back and hold hands together. When relaxed, you should return to Warrior I slowly so that you won't be in pain

PostureHead

This is a posture that helps to relieve upper body tension, stimulates the digestive system and abdominal organs.

Lie on your stomach on the carpet, your hands parallel to your hips

Inhale, lift your feet upwards. Squeeze the thigh muscles, the body weight is on the abdominal muscles.

Hands up, shoulders open

Camel's posture

This posture helps mothers strengthen back and shoulders, reduce lower back pain.

Start with kneeling, sitting on your feet. Then stand on your knees, arms stretched beside your hips. Knees are shoulder-width apart

Inhale, slowly bend your back back, stretching your abdominal muscles

Hands holding feet, keeping hands straight. Keep your neck facing up

Hold this position for about 30 - 60s

Rabbit Pose

Posture The rabbit supports the lumbar spine, chest and cervix, and stimulates the internal organs and the thyroid gland

Kneeling on the floor, knees together. Heel lengths, soles of feet facing the ceiling.

Bend your head toward your knees, forehead facing your knee. Keep your spine curled with your body. Hand grip on heels, keep hands straight.

Bridge Pose

After birth, mother is very worried. Bridge Pose is a great antidote to anxiety. It calms the mind, relieves headaches, relieves stress and depression.

Lie on your back, hands down beside your hips. Shoulder width feet.

Bend your knees and grab your ankles with your hands. You can also knit your hands together under the carpet

Take a deep breath, lift your back. Feel your back and neck stretch

Hold this position for about 30 seconds, then slowly lie down, breathing deeply.

Above are yoga exercises for mothers after giving birth with 8 gentle but very good positions for mothers. The key thing mom should remember when practicing is trying to correct posture, relax, feel your breath and not judge your body. The muscles will recover gradually, give it time!

See more:

Relieve postpartum back pain in these 5 simple but effective ways

Mothers' 28-day weight loss challenge in the world

Is it good to eat sweet potatoes? 15 amazing health benefits of sweet potatoes