Category: Chapter 9 – THE POSTNATAL POSES

THE POSTNATAL POSES

All the poses in the previous chapters can be practiced after the baby is born. The additional postures introduced in this chapter concentrate on strengthening the abdominal muscles which were overstretched during pregnancy. 

This section also includes twists which help shrink the uterus. Relaxation poses are added to lessen fatigue and aid in the recovery from childbirth. 

All the poses are illustrated with the baby nearby. It is not necessary to do the poses with your baby, but it may be a very pleasant experience. Many women find it difficult to find time to exercise after the baby is born. In order to be with the baby when he or she is awake, mothers usually do household tasks when the baby is asleep. Therefore, doing yoga postures with your baby will help you get back in shape while enjoying the company of your baby. 

Do not be in a hurry to flatten your abdomen by beginning strenuous exercises right after childbirth. Regaining your original muscle tone takes time, and it is important to proceed cautiously. 

Strengthen the pelvic floor muscles first with vaginal contraction exercises. Alternately contract and relax the sphincter muscles around the opening to the vagina. These exercises increase circulation and will aid healing, restore lost sensation, and tighten vaginal muscles.

Back-lying pelvic tilting poses may be practiced in conjunction with the vaginal contraction exercises. With knees bent, exhale and press the lower back into the floor while contracting the vaginal muscles. This will begin to strengthen stretched abdominal muscles.  

The abdominal muscles are in a weakened state, and need to be gradually and consistently strengthened. A hernia, or rupture caused by the separation of the rectus muscles of the abdomen, can occur during pregnancy or childbirth. If you notice a small bulge in the abdomen, do not attempt abdominal strengthening poses, and inform your physician.

The back muscles are sensitive after birth and can be easily over strained. The ligaments are softened by relaxin, and the sacroiliac joint may be unstable. To protect the spine, do abdominal tightening exercises in a back-lying position.

After a Caesarean birth, it is necessary to wait six weeks before beginning a ular exercise program.

Three weeks wait is sufficient after a vaginal birth. Begin with the seated forward bending poses covered in Chapter 6. Place loosely rolled blankets on your thighs, relax forward, and rest the chest and forehead on the blankets. Twisting poses are the next group of poses to add. The twists in this chapter can be supplemented with those in Chapter 7. Both twists and forward bends massage the uterus. This massage helps the uterus return to its normal size. When energy begins to return, performing the standing poses in Chapter 3 will help regain lost leg strength and endurance. The abdominal strengthening poses in this chapter may be added next. 

The shoulder stretches in Chapter 2 will help relieve the neck and shoulder tension caused by nursing and carrying your baby. While nursing your baby, use pillows for support, and arrange yourself in a balanced, comfortable position. 

The shoulder stretches in Chapter 2 will help relieve the neck and shoulder tension caused by nursing and carrying your baby. While nursing your baby, use pillows for support, and arrange yourself in a balanced, comfortable position. 

Taking time for a daily period of reflection and relaxation can be an invaluable aid in adjusting to the demands of new motherhood. Relaxation poses can renew lost energy and may be enjoyed with the sleeping baby. 

Lie on mat or rug. Place small pillow under head. Baby may lie on blanket beside you.

Bend knees and lift thighs toward chest. Interlace fingers below front of knees. 

Inhale and expand chest. Exhale, press lower back to mat, and pull knees toward chest. Massage muscles on either side of spine by gently rolling from side to side.

Bring knees slowly toward chest to gradually stretch lower back muscles. Lift forehead toward chest to stretch and strengthen neck muscles.

To release, lower arms, roll onto one side, and sit up. 

This pose releases tension in lower back. 

Lie on back on mat or rug. Place baby on blanket alongside you. Extend legs on floor.

Inhale and interlace fingers behind head. Exhale, lift head and shoulders off mat, bring left elbow toward right knee, and extend left leg. Press back of head lightly. Roll down and relax. Repeat to other side. Curl up and bring right elbow toward bent left knee. Release and relax.

For an easier variation of pose, begin with both knees bent, feet on floor, and arms alongside body. On an exhalation press lower back to floor, curl head and shoulders off mat, and stretch both arms to outside of right knee. Roll down and relax. Repeat pose to other side. Release, roll over onto one side, and sit up.

This pose strengthens oblique abdominal muscles. 

Lie on back on mat with knees bent and feet to wall. Baby may be on blanket be- side you, or resting on thighs.

Lift legs and place feet flat on wall. Shins are parallel to floor. Inhale and relax, ex- hale and press lower back firmly to floor.

Keep lower back on floor and inhale. Exhale and slowly curl head, shoulders, and upper back off floor. On next exhalation, roll spine down, and relax. Repeat 2 times. When strength permits, gradually build up to 10 curl-ups.

To release, place baby on blanket, bend knees, roll onto one side, and push up to a comfortable sitting position. To release, place baby on blanket, bend knees, roll onto one side, and push up to a comfortable sitting position.

Curl-ups help tone abdomen after childbirth by strengthening abdominal muscles.

Lie on back on mat or rug. Place baby on abdomen or alongside you on blanket.

Bend knees and place feet flat on floor. Place feet parallel to each other and 6-8 inches apart.

Inhale and relax back. Exhale and flatten lower back to floor. On next exhalation press down with feet, lift hips off floor, and curl tailbone upward. Lift pelvis higher than abdomen and squeeze knees together. Lower spine to floor and relax. Repeat pose twice.

To release pose, place baby on blanket, bend knees, roll onto one side, and push up to a sitting position.

This pose strengthens knees, buttocks, and abdominal muscles and may alleviate back tension.

Begin pose 4-6 weeks after birth. Place chair to wall. Arrange 2 inch high stack of folded blankets in front of chair on mat. Lie on back with knees bent. Align shoulders with edge of blankets. Back of head rests on floor and arms rest at sides. Baby may lie beside you.

With back resting on blankets, lift legs one at a time and place parallel feet flat on chair seat. Inhale, press down with feet and arms. Exhale, lift hips upward, move chest toward chin, extend arms, and hold front legs of chair.

Breathe normally and tuck tailbone. Move top front pelvis toward navel and lengthen lower back. Hold for 1-2 minutes and lower back on to floor. To release, bend knees, roll onto one side, and sit up. This pose opens chest, stretches shoulders and neck, and tightens buttocks and back thigh muscles.

Place chair to wall. Pad chair seat with pillows. Baby may rest on blankets beside chair or be held during pose.

Hold baby and stand in front of chair. Bend left knee, place heel on chair seat pillow, and straighten leg. Align right leg directly under right hip. Extend left heel and tighten front thigh muscles. Support baby on left thigh.

Inhale and lift chest. Exhale and bend slightly forward from hips. Maintain normal curves of spine. Stretch will be felt in back of left thigh and calf.

To change sides, remove baby from thigh, bend left knee and stand with feet together. Bend right knee, place right heel on chair, and bend forward from hips. Re- lease pose.

This pose develops leg strength, and stretches hamstring and calf muscles.

Place bench, blocks, or stack of books to wall. Pose may also be performed on lower step of staircase. Lay baby on blanket in front of bench. Place palms 8-10 inches apart on top of bench. 

Straighten arms and walk feet well back. Position parallel feet 8-12 inches apart. Tighten front thigh muscles, completely straighten legs, and lift buttock bones to- ward ceiling. Relax neck muscles.

Inhale and push down on bench to stretch arms and shoulders. Exhale and lengthen entire back away from hands. Breathe normally and descend head and chest.

When back is fully extended, release, and stand upright. 

This pose relieves lower back tension and stretches hamstring, shoulder, and spinal muscles. 

Place bench or chair to wall. Pose may also be performed sitting on steps of a staircase. 

Lay baby on blanket in front of bench or staircase. With knees and feet together sit on front edge of bench, step, or chair. Position elbow and back of upper left arm to outer right thigh. Place right hand on bench, step, or wall.

Inhale, squeeze knees together, and lift chest. Exhale, press left elbow to right thigh, and twist torso toward right. Elongate spine with each exhalation. Change sides. Press right elbow to left thigh, and twist toward left. 

To release, stretch chest forward over thighs, and relax. 

This pose strengthens oblique abdominal muscles and helps uterus return to normal size.