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Say
Om: Post Pregnancy Yoga
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It is imperative that you set aside
a time for doing yoga, because unless you do so, you may never find the
time. It may be hard setting aside a fixed time initially, but once you
establish a routine your baby will get used to it as well.
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You will need: comfortable clothing,
a mat, some soothing music to calm your baby so he can be with you while
doing your yoga, and a peaceful room.
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It may hurt to sit on the floor, so
seat yourself on a small cushion.
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Start by chanting 'Om' around three
to five times. Babies love to say Om with you, so encourage them. It doesn't
matter whether they say it or not, just let them feel the vibrations. Inhale,
stretch the 'Om' for as long as you can while exhaling.
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Practice deep breathing. Close your
eyes. Inhale while expanding your stomach and chest, and exhale while pulling
your stomach in. Imagine that you are trying to touch your navel to your
spine. This is called abdominal breathing, and is incredibly beneficial.
Practice this on a daily basis, and your paunch will vanish before long.
This also tightens abdominal muscles and makes them strong and supple.
Feel the oxygen rush through your body. The best part about abdominal breathing
is that you can practice it even while nursing your baby.
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Stand up with your feet as close together
as feels comfortable. Your pelvic structure would have been altered after
giving birth, and you may not be comfortable standing with your feet together
in the first few months post-pregnancy. Keep them shoulder width apart,
and keep bringing them closer together gradually over a period of time.
By six months, your feet should be touching.
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Rotate your hands in a circular motion,
backwards and forwards. This not only strengthens arms and shoulders, but
also helps lift breast tissue.
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Stand up straight. Close your eyes and
INHALE. Drop your chin so it touches the centre of your neck. This is known
as jalandhar bandh. Then, practice moolbandh by pulling up your vaginal
muscles as if you are trying to stop the flow of urine midstream. Pull
up your vaginal and pelvic muscles and hold the position for around six
seconds and release, while gradually exhaling. Slowly, lift up your chin
and open your eyes. Try and increase the duration of this bandh. This tightens
vaginal muscles, which would have loosened after giving birth.
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If you have had a normal delivery, this
is one asana you can practice the very next day. This helps bring the pelvic
back to its normal position and also corrects uterine retroversion. As
a result, this is especially recommended after pregnancy. Get down on all
fours, balancing on your knees, feet and palms. Your torso should be parallel
to the floor. Slowly, INHALE, push your stomach down and lift your shoulder
blades up, bringing them as close together as you can. Lift up your head.
Exhale and release, getting back to normal position.
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Gradually, as time elapses, you can
get back to doing some regular asanas. Till then, just do a few of the
very basic ones, along with breathing. Finish off your session with another
'Om' chanting.
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