Yoga after the delivery: effective exercises for restoration

Yoga after the delivery: effective exercises for restoration

Occupations yoga gradually flood the whole world. Today practically in each sports center, trainings on different types of yoga are held. The popularity of occupations is explained by their efficiency: thanks to breathing exercises in combination with certain poses it is possible to reduce body weight by 20% in only 2 months and to get rid of a set of problems with health. In article we will talk about whether just given rise women what effect it renders on their body and in what cases it is worth refusing physical exercises can practice yoga.

According to women who actively practiced yoga after the birth of children, this equipment allows to return quickly former shapes of a body and to restore an organism after the hardest loadings and changes.

We suggest to understand pluses and minuses of occupations more in details.

Whether you know? Many celebrities practiced yoga for fast restoration after the delivery. Among them the actress Reese Witherspoon, Mila Kunis, Jessica Alba, Gwyneth Paltrow, Drew Barrymore, Sienna Miller, supermodels there are Giselle Bundchen, Miranda Kerr, the singer Vera Brezhneva.

  • to lose weight;
  • to shape up (in particular, quickly to gather in a flabby belly and fat deposits on hips);
  • to make less noticeable diastases (divergence of direct muscles of a stomach);
  • to achieve elasticity of skin and ligaments, to reduce risk of emergence of extensions;
  • to strengthen muscles;
  • to bring all organism into a tone, having sated it with energy;
  • to adjust a metabolism;
  • to improve the general health and mood;
  • to overcome a postnatal depression;
  • to adjust a hormonal background;
  • to unload nervous system.

One of the main advantages of occupations yoga is an opportunity to be engaged at home, and without departing is far from the child and without stopping observation of it. Only the convenient rug and the video instruction will be required. When the kid grows up, exercises can be done together with him.

Learn how to begin to practice house yoga and what is fitness yoga, a vumbuilding, the rajah and Hatha yoga.

  1. To begin to be engaged too early. Kind of the woman did not want to bring quicker a body into a form, you should not hurry with occupations. Any doctor or the instructor will not advise to begin to be engaged in the first weeks after the delivery.
  2. To the woman at a rodorazresheniye the epiziotomiya was carried out, seams are imposed on a crotch. It is necessary to wait until seams begin to live.
  3. There was an operation of Cesarean section. This serious intervention in the woman's organism after which restoration goes a long time. Therefore any physical activities are forbidden.
  4. The woman nurses. At incorrectly picked up exercises the reduction of amount of milk is possible. Strengthening of a molokootdacha is in some cases observed.
  5. To carry out power exercises, jumps (they are inadmissible in the first 2-3 months, including asanas of Nauli, Uddiyana of a bandh, Agnisara of a dhauta).

The woman who was giving birth in the natural way can start occupations yoga not earlier than in 40 days (1.5 months) after the delivery. It is connected with the fact that throughout this period blood allocations from a vagina still remain, the uterus sizes are reduced (so, any additional physical activities are forbidden). After an epiziotomiya and Cesarean section on restoration of an organism of the woman in labor about half a year on average is required. Before this term of sports and yoga are forbidden. It is worth addressing to the yoga-expert 6 months later also to women who before pregnancy were not engaged in improving physical exercises. It is necessary to choose simple occupations for beginners.

Important! Even the woman who gave rise without problems will not be able itself is correct to estimate the condition and readiness for physical exercises therefore consultation of the doctor is important. After the beginning of trainings it is desirable to visit the gynecologist (2-4 weeks later) that he could confirm safety of occupations.

  1. To give to occupations of 10-15 minutes in day with an interval in one day.
  2. It is the best of all to do early in the morning or late in the evening.
  3. To start performance of asanas next the heart (4 hours later after dense consumption of food or in an hour after easy having a snack).
  4. To eat food upon termination of occupations 30 minutes later.
  5. To be engaged in convenient, not holding down movements, clothes from natural materials.
  6. Before performance of asanas and after them to take a shower.
  7. To get a special rug for yoga-experts.
  8. To build a set of exercises so that at first went simple, and then more difficult.
  9. To refuse performance of asanas which cause physical or psychological discomfort.
  10. To finish each occupation with an asana of Shawasang (relaxation in lying situation). Its duration has to be 5 minutes.
  11. It is desirable for beginners to attend at first group classes, and after studying the correct technology of performance of asanas it is possible to pass to house practicians.
  12. To take themselves for the basic rules regularity and continuity (only this way exercises will result in effective result and restoration of an organism).

To those women who will be able to escape from the house and to attend group classes, the set of exercises will be picked up by the instructor. We chose the list of poses with instructions for performance which it is easy to do houses for those mothers who have no such opportunity.

Important! You should not be engaged without desire. Exercises will do good only in case of receiving pleasure from their performance.

  1. Ashvini-mudra. To sit down on a rug, to extend legs, hands to arrange freely. On a breath to strain muscles of a vagina and an anus, pulling in them inside. On an exhalation to relax.
  2. Adho Mukh Shvanasan. To accept a standing position on all fours, holding hands, knees and feet at shoulder length. Hips and hands to arrange perpendicular to a rug. On an exhalation to bend a waist, to raise buttocks up and to displace back. To build hands, a neck and a back in a straight line. To straighten knees. Heels have to touch a rug. To be late in a pose for a minute then to relax.
  3. Bandh's mule. To sit down in a convenient pose with the crossed legs or in a lotus pose. To reduce crotch muscles. To detain a state for several minutes.
  1. Dzhatkhara Parivartanasana. To accept a prone position on a back. To raise hands palms, knees up. to bend. To straighten the lower extremities and, having inclined them to the right, to press to a rug. To record a pose for several seconds. To return to a starting position. To repeat exercise with an inclination of legs to the left.
  2. Supta Garudasana. To accept a prone position a back down, to part hands in the parties. To get the right leg to the left and to press the left hand to a rug. The right hand and shovels are not displaced, are pressed to a rug. To repeat exercise in other party.
  3. To Seth Bandha Sarvangasana. From a prone position on a back on a breath to bend both lower extremities in knees and to raise a basin. To leave hands pressed to a rug. On an exhalation to lower a basin.
  1. To become exactly, legs and a back straight lines. To make a breath. On an exhalation to bend forward, then down. To extend a backbone. To touch by hands a rug. To record a pose for a minute.
  2. To lay down on a rug facedown. To take away hands back, to hold them suspended. On an exhalation to raise the head, a thorax and legs. To reduce gluteuses. To record situation (as far as it is possible).
  3. Sarpasana. To lay down on a rug facedown. To get hands for a back and to close them in the lock. On a breath to delay the lock and shoulders back. To raise the head up. To record situation.
  1. Ushtrasana. To accept such pose: to kneel, hands on hips. To pull the case up (hips and a waist have to stretch). To bend, having transferred palms to heels or feet. On an exhalation, having thrown the head back, to cave in in a breast and a waist. To record situation for half-minute.
  2. To sit down on a rug, to lean palms behind a basin at shoulder length. To develop fingers of hands to legs. On a breath it is the highest to lift a basin, having completely straightened legs. To extend a neck and to take away the head back. To record situation for several seconds. On an exhalation to bend legs and to lower a basin on a rug.
  3. Bkharadvadzhasana I. To accept a sitting position with equal legs before itself. To bend knees. To take away legs to the right so that feet were to the right of a basin. To deploy the case on 45 °. To press buttocks to a rug. To straighten the right hand, having placed it on the left hip around a knee. To push the right hand under the left knee. On an exhalation to get the left hand for a back. To make turn of a neck to the right side. To record a pose for half-minute. To repeat exercise in other party.
  1. Ardh Shirshasan. To accept a pose on all fours. To lower forearms on a rug. Elbows at shoulder length. To turn in toes under itself. To lift a basin up, having straightened up to the end lower extremities. To shift shovels to each other. To cave in slightly. To record situation for 40 seconds.
  2. To accept a standing position. Legs on width of 70-90 cm. To make a turn of feet, a basin and the case to the right. To get hands for a back and to link fingers. To turn out the lock to a back, stretching a thorax. On an exhalation to pull a back, having bent coxofemoral joints. To bring closer the case to the right leg. To press the person to a knee. To record situation for half-minute.
  3. Gomukhasana. In a sitting position to bend legs in knees. To get the left foot under the right knee, to direct the left knee forward. To place the right foot for the left knee and to put on a rug. Knees have to be located one over another. To get hands for a back: right — at the top, left — from below. To keep a pose of half-minute.
  1. Not to carry out exercises at which it is necessary to move apart legs and to strain stomach muscles.
  2. Not to make active movements (everything has to be carried out at quiet speed).
  3. Not to resort to excessive physical activities (the woman in labor should not overstrain a body, trainings have to be sparing).
  4. Kardio- and power exercises to enter into trainings not earlier than in 3 months after the birth of the kid.
  5. If during a rodorazresheniye epiduralny anesthesia was applied, you should not carry out exercises with strong load of a backbone, with twisting, deep inclinations forward.
  6. At development in the woman a diastase it is necessary to exclude the classical asanas involving an abdominal press with reduction of muscles (for example, Chaturanga of a dandasan and also kranch, twisting, raising of legs and the case from a prone position on a back, exercises like Bicycle, Scissors).

Whether you know? In 2006 the admirer of the actress Gwyneth Paltrow who practices nearly 20 years yoga laid out 30 thousand pounds to the British charity foundation Prince's Trust for an individual and exclusive lesson from a celebrity.

So, occupations yoga is a great way for women to shape up after the delivery and to restore organism forces. However not all women in labor can be engaged in it. If the woman passed through operation of Cesarean section or cutting of a crotch, good for the beginning of exercises (asanas, poses) only the gynecologist has to give.

Author: «MirrorInfo» Dream Team