How long after a cesarean delivery is it safe to practice yoga to lose fat?

How long after cesarean section, practicing yoga is a topic that attracts a lot of attention from women. With a cesarean section, you will need more recovery time than with a vaginal birth. However, as long as you know the following exercise rules, you can confidently regain your dream body!

Pregnancy is a period in which a woman’s body undergoes tremendous physical changes. Therefore, after giving birth, to return to the original shape, you will have to spend a lot of time and effort.

Gentle yoga exercises after giving birth are a great solution for pregnant women to improve their health and beauty. But, when is the right time to start practicing yoga after a cesarean? Let’s follow to follow the sharing below to find the answer.

What should mothers pay attention to when practicing yoga after giving birth?

Practicing yoga after cesarean section can bring many health benefits to the mother. However, in addition to waiting for the incision to heal enough to exercise, you should keep a few things in mind:

  • For yoga to be effective, you need to practice it regularly.
  • Before exercising, you need to do warm-up exercises to warm up your body.
  • Do not exercise too much because it can affect the incision and damaged muscles.
  • Do it little by little, no need to rush, be patient with your body if you do not practice much at first.
  • The intensity of the exercise increases gradually according to the body’s tolerance.

Notes when practicing yoga after giving birth

Be very careful when deciding the time to practice yoga after cesarean section

Should I practice yoga after caesarean section?

After cesarean section, you can still practice yoga. However, this should not be done hastily. Instead, you should wait until the body’s recovery level is enough to ensure safety for each postpartum yoga exercise.

Because after giving birth, the incision will take time to heal. If you practice yoga when the incision has not yet healed, these movements can affect the wound, cause pain, discomfort, and even lead to unwanted complications.

How long after cesarean section can practice yoga is also a question that many mothers ask. Normally, women who give birth normally only need about 4 to 8 weeks of rest before they can recover and start practicing yoga again. However, women who have a caesarean section will take longer to recover.

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Therefore, if you have had a cesarean section and want to start practicing yoga again, you should consult your doctor about the right time to start practicing yoga after giving birth. Your doctor will assess your body’s ability to heal and give you the necessary instructions.

Normally, the period of time for women who have had a caesarean section to rest for the incision to heal and stabilize is about 4 months. However, the recovery time may vary from person to person. Therefore, the most important thing is still to listen to your body and follow your doctor’s instructions.

Should I practice yoga after caesarean section?

The period of time for women who have had a caesarean section to rest for the incision to heal and stabilize is about 4 months

5 yoga poses that are very good for mothers after giving birth

Practicing yoga after cesarean section is the ideal way to strengthen health and re-energize the body. When you first start practicing postpartum yoga, you may feel a little uncomfortable. Therefore, women should avoid exercising too much so as not to affect the healing incision.

Start with simple rhythmic breathing exercises like pranayama breathing exercises and basic yoga movements for the first few weeks before starting to do the poses below.

1. Bridge Pose

The bridge pose will tone the organs in the mother’s abdomen and pelvic area. In addition, it also works to improve the function of female reproductive organs.

Bridge pose


  • Start in a supine position, knees bent, feet a distance apart, arms stretched down to the sides of the body.
  • Take a deep breath, raise your hips, you can interlock your hands, put them under your back or straighten your arms.

2. Cobra Pose

Cobra pose has the ability to tone the muscles in the mother’s shoulders, abdomen and chest. Practicing this pose will reduce stiffness in the lower back and strengthen the arms and shoulders.

Cobra pose


  • Lie down on the mat. Stretch your legs back so that the toes touch the floor. Both hands are relaxed, lying down on the body, elbows close to the body
  • Put your hands on the mat, put your hands under your chest. Use force to press thighs and hips close to the floor. Then, using the force of your hands, slowly lift your upper body up.
  • Continue to push your body up until your body is stretched. Pull your shoulders back and keep your hips tight.
  • Hold the pose for 15-30 seconds, repeat if needed and according to your strength.
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3. Downward facing dog pose

Downward facing dog stretches and strengthens the back, spine, thigh muscles, and calves. In particular, this pose also has the effect of rejuvenating the body, soothing the brain and helping to reduce stress.

Downward-facing dog pose


  • Start in a crawling position, hands shoulder-width apart, feet hip-width apart, fingers spread.
  • Inhale, slowly raise your hips, straightening your arms and legs to form an inverted V.
  • Press both hands firmly into the floor and stretch the neck, face should see the navel.
  • Hold the pose for a few seconds, then bend your legs back to table pose.

4. Mountain Pose

Mountain pose helps to strengthen the body, tone the muscles and improve blood circulation.

Mountain pose


  • Stand up straight, feet firmly planted on the mat, toes pointed forward. Placing your feet in the right position will give your body stability, from which, you will easily balance in other yoga poses.
  • Inhale and stretch your spine, imagine there is a rope to pull your head straight up
  • Relax your shoulders, straighten your arms on both sides of your body
  • Looking straight ahead
  • Hold the pose for 5-10 breaths.

5. Tree Pose

Tree Pose strengthens the pelvis, improves balance, and has a positive effect on the entire body.

tree pose


  • Start in mountain pose.
  • Bend right leg and place foot on inner thigh of left leg, toes pointing down.
  • Stand with your left leg straight, foot steady on the mat, and evenly distribute the force over the entire sole of your left foot.
  • Look straight ahead, focusing on a single point for balance.
  • Once you’re able to balance, clasp your palms together and raise them overhead.
  • Hold the pose for about 5-10 breaths and then switch sides.

After practicing these poses for 3-4 weeks, you can progress to more complex yoga poses like the sun salutation yoga. However, you should only practice when you feel comfortable.

Benefits of practicing yoga after caesarean section

Practicing yoga at the right time after cesarean section will be very good for the health and beauty of the mother. Specifically, yoga exercises after cesarean section will help:

  • Restore body and shape after giving birth, make the abdominal muscles firm, strengthen the lower back and increase the body’s endurance.
  • Enhance blood circulation, increase body flexibility, release energy, eat better and absorb nutrients better.
  • Enhances concentration, attention span, soothes mind, body and soul, helps to avoid postpartum depression.
  • Strengthens bones and spine. In addition, joints and muscles also become more flexible.
  • Improves the function of many organs in the body, such as the heart (which helps lower blood pressure), the lungs (which makes breathing easier).
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At the beginning, you should only do simple yoga poses and breathing exercises. Avoid stretching and moving your body too much and don’t force your body to perform movements beyond your ability, mom.

Through this article, women must have found the answer to the question of how long to practice yoga after cesarean section. A cesarean birth will take longer to recover than a vaginal birth. Therefore, you need to be very careful when deciding when to practice yoga after cesarean section.

Ideally, you avoid any heavy movement or exercise for at least six weeks after giving birth. In the process of practicing yoga after cesarean section, you can also consider inviting a private yoga teacher to ensure the best practice and avoid the situation of performing the wrong posture that affects the process. recuperate.

Reference source

Practicing Yoga After C Section – Best Positions & Precautions to Take Accessed date: 15/ March 2020

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