After giving birth, most women rush to return to yoga to quickly get in shape. However, before returning to practice, there are yoga exercises to avoid after giving birth that you need to know.
Postpartum yoga brings postpartum women a lot of benefits. Specifically, yoga exercises will tone muscles, release tension, calm nerves, build strength for pelvic floor and abdominal muscles.
However, not all exercises are good, if you do not carefully choose the wrong movements, you will not only take a long time to recover, but your body will also be damaged. What yoga exercises should postpartum women avoid? Let’s continue to see the sharing of LEEP below to get some more useful information.
After giving birth, you will need to rest for a while before you can start practicing yoga again. This time period is different for each person, usually from 6 to 8 weeks if you have a vaginal birth, but if you have a caesarean section, it will take longer.
If your body has not fully recovered, practicing yoga can be dangerous. In particular, if you have a vaginal tear during the birth, a separation of the abdominal muscles or a cesarean section, you will need to be careful when choosing the time to return as well as the appropriate yoga postures.
Even if the doctor has agreed, you should not be in a hurry. Instead, mothers should carefully learn which yoga exercises should and should not be practiced after giving birth to avoid affecting health. Here are 7 yoga moves that you need to avoid after giving birth:
1. Cobra Pose
If you have a caesarean section or have a split abdomen, you need to avoid doing the cobra pose
Although the cobra pose can help strengthen the lower back, inner thighs, and pelvic floor, it also opens up the chest and abdomen. This can put pressure on the incision, make pain worse, and make it harder for the wound to heal.
If you had a split abs after giving birth, the cobra pose can also make it worse. Therefore, you should avoid practicing this pose until the incision heals.
Instead, you can choose to practice a gentler position like the child’s pose and don’t forget to tighten the bladder muscles during exercise to overcome urinary incontinence after giving birth.
2. Deep twisting posture
If you have a cesarean section or have a split abdomen after birth, you need to avoid the deep twisting position
Deep twisting positions can put pressure on the abdomen and internal organs. Therefore, you should avoid exercising until the incision is completely healed. Not only that, some twisted yoga poses like the twisted triangle pose can also negatively affect the abdominal wall and pelvic floor, which are already damaged during childbirth.
3. Squatting posture
While waiting for the wound to heal, you can do the thunderbolt pose instead of the squat position
If you have a vaginal tear during delivery, the squatting position can affect the stitches. It can even cause the normal wound to tear again. Therefore, while waiting for the wound to heal, you can choose another position to practice instead of the squat position.
For example, you can choose the thunderbolt pose, a pose that brings a lot of benefits such as strengthening the thigh muscles, pelvic floor muscles, relieving back pain, constipation, improving sleep through increasing concentration. and calm the mind.
4. Cat-cow pose
Avoid doing cat-cow pose if you have split abs after giving birth
Postpartum abdominal separation is a phenomenon in which the outer abdominal muscles (also known as the six pack abs) are separated on both sides with a distance greater than the diameter of a finger. If you do the cat-cow pose, this separation distance will increase. Therefore, it is best to avoid doing this yoga pose after giving birth, otherwise you can adjust according to the following suggestions:
- Start crawling with 2 hands and 2 feet, 2 hands under shoulders, knees under hips.
- Instead of arching your back, you keep it straight. Exhale, lower your head (cat pose), inhale and raise your head (cow pose).
- Repeat the movement for a few breaths.
5. Bow Pose
After giving birth, you should choose cow face pose instead of bow pose
You should avoid doing the bow pose if you have had a cesarean section, have split abdominal muscles, or have swelling in your abdomen. Because this position can put a lot of pressure on the incision and damage the muscles.
So wait until your incision heals and find ways to increase core strength before exercising. During this time, if you need to relax your body and flex your spine, choose sitting positions like staff pose or cow face pose.
6. Monkey Pose
If you had a caesarean section or had a vaginal tear during pregnancy, you should avoid doing monkey pose until the incision heals
If you had a cesarean section or had a vaginal tear during pregnancy, you should avoid doing monkey pose until the incision heals. Because this is a difficult split position, if not careful, the wound can tear and cause pain.
In addition, this pose also opens up the lower body, flexing the hips and hamstrings. These muscle groups are not necessarily affected by a cesarean section or vaginal tear, but you should wait until your body recovers and then practice.
7. Inverted Pose
Avoid inversion yoga poses if you have a caesarean section
Inverted yoga poses like the shoulder stand can put pressure on the lower abdomen and make you feel uncomfortable. If the incision has not healed or you feel that your health has not recovered, persevere in practicing gentle yoga poses such as corpse pose, child pose. WOMENClosing your eyes, relaxing your body will help reduce stress, improve memory, concentration, relieve headaches and insomnia.
Above are typical yoga exercises that you should avoid practicing after giving birth. In addition to these poses, in yoga there are many other poses that you need to be careful about.
If you are worried about choosing a pose, do not hesitate to invite a private yoga teacher to share your situation so that they can give appropriate instructions.
Yoga Moves To Avoid After Giving Birth https://www.mother.ly/lifestyle/yoga-moves-to-avoid-after-giving-birth Accessed: 10/4/2020
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.