Women are blessed with the responsibility of fostering human race. Only a healthy mother can give birth to a healthy child and a good start portends a great future ahead.When a woman becomes mother, everything changes around her—her body, her nature, her priorities. She is now not only responsible for herself; she has to take responsibility of her new-born baby as well.
At the time of pregnancy, abdominal muscles are stretched and in a weakened state after the birth of baby; they need to be gradually and consistently strengthened. Yoga helps to contract the uterus and the body to regain its previous position. Regular and proper practice of asanas and pranayama is beneficial for the mother and her baby. Yogic practices can start after four to five weeks in case of normal birth, but in case of a caesarean birth, the mother can start yoga after three months after consulting her gynecologist. In a major caesarean case, mother should consult her gynecologist and start yoga after six months, if her body permits.
Yoga triggers an integrated response by the hypothalamus, the region of the brain serving as the control center for the whole autonomic nervous system. Yoga practice results in decreased sympathetic nervous activity and increased parasympathetic function.
During yoga practice, organs and system of the body attain deep physiological rest and the body’s powerful, inherent and regulative mechanism are set in motion. At the time of pregnancy and after the birth, many biological and hormonal changes occur and lead to many psychological and physiological disturbances in the mother’s body. Hormonal secretion is very essential for organs and for regulation of many other factors in the body. High brain centers, the external environment, food habits and ethnicity play an important role in secretion of hormones. During yoga practice, body signs reach the brain, stimulate brain centers and brain nerves. After yoga practice, hemoglobin percentage, TLC and DLC counts increase and, on the other hand, stress, anxiety, depression, fatigue decrease significantly.
Postpartum yogic practice can help to increase muscle strength, improve flexibility, enhance respiratory endurance and promote balance of body and mind. Yoga practice increases a mother’s mental and physical energy resulting in fewer body aches and lesser pain. Yoga practice increases positive feelings and decreases negativity such as excitability, anxiety and aggressiveness. Yoga helps to prevent psycho-somatic complaints. Yoga exercises should be practiced strictly under the guidance of a qualified yoga teacher.
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Asanas:
Improve spinal strength
Regulate circulation of the blood in a proper way
Balance the sympathetic and parasympathetic systems
Improve breathlessness
Provide cure from body aches
Open energy channels of the body
Balance hormonal secretions
Work upon body shape
General Guidelines Postpartum:
Consult your gynecologist
Drink lukewarm water before and after asanas
Keep your body posture correct
Make your environment peaceful, happy and spiritual as it affects your baby
Yoga practice should be done with the help of folding chair, pillow and blanket
Have proper diet
Take extra nutrition and rich calories
Contraindications:
Cervical insufficiency
Back injury
Fatigue
Headache
High blood pressure
Lochia
Heart disease
Major caesarian
Yoga Program Postnatal:
Week-1
Pawanmuktasana Part-1 (1-8, 12-18):
Prarambhik Sthiti (Base Position)
Padaguli Naman (Toe Bending)
Goolf Naman (Ankle Bending)
Goolf Chakkra (Ankle Rotating)
Goolf Ghoornan (Ankle Crank)
Janufalak Akarshan (Kneecap Contraction)
Janu Naman (Knee Bending)
Janu Chakkra (Knee Crank)
Mushtika Bandhana (Hand Clenching)
Manibandha Naman (Wrist Bending)
Manibandha Chakkra (Wrist Joint Rotation)
Kehuni Naman (Elbow Bending)
Kehuni Chakkra (Elbow Rotation)
Skandha Chakkra (Shoulder Socket Rotation)
Greeva Sanchalana (Neck Movement)
Pranayam:
Nadi Shodhana (Psychic Network Purification)
Bhramari (Humming Bee Breathing)
Ujjayi (Psychic Breathing)
Yoga Nidra (Psychic Sleep)
Week-2
Pawanmuktasana Part-1 (1-8, 12-18):
Prarambhik Sthiti (Base Position)
Padaguli Naman (Toe Bending)
Goolf Naman (Ankle Bending)
Goolf Chakra (Ankle Rotating)
Goolf Ghoornan (Ankle Crank)
Janufalak Akarshan (Kneecap Contraction)
Janu Naman (Knee Bending)
Janu Chakkra (Knee Crank)
Mushtika Bandhana (Hand Clenching)
Manibandha Naman (Wrist Bending)
Manibandha Chakkra (Wrist Joint Rotation)
Kehuni Naman (Elbow Bending)
Kehuni Chakkra (Elbow Rotation)
Skandha Chakkra (Shoulder Socket Rotation)
Greeva Sanchalana (Neck Movement)
Pranayam:
Nadi Shodhana (Psychic Network Purification)
Bhramari (Humming Bee Breathing)
Ujjayi (Psychic Breathing)
Yoga Nidra (Psychic Sleep)
Meditation
Week-3
Pawanmuktasana Part-1 (1-8, 12-18):
Prarambhik Sthiti (Base Position)
Padaguli Naman (Toe Bending)
Goolf Naman (Ankle Bending)
Goolf Chakkra (Ankle Rotating)
Goolf Ghoornan (Ankle Crank)
Janufalak Akarshan (Kneecap Contraction)
Janu Naman (Knee Bending)
Janu Chakkra (Knee Crank)
Mushtika Bandhana (Hand Clenching)
Manibandha Naman (Wrist Bending)
Manibandha Chakkra (Wrist Joint Rotation)
Kehuni Naman (Elbow Bending)
Kehuni Chakkra (Elbow Rotation)
Skandha Chakkra (Shoulder Socket Rotation)
Greeva Sanchalana (Neck Movement)
Pawanmuktasana Part-2 (1-4):
Padotthanasana (Raised Legs Pose)
Pada Chakkrasna (Leg Rotation)
Pada Sanchalanasna (Cycling)
Supta Pwanmuktasna (Leg Lock Pose)
Gomukhasana (Cow Face Pose)
Vipreetkarni (Inverted Pose)
Shavasana (Corpse Pose)
Pranayam:
Nadi Shodhana (Psychic Network Purification)
Bhramari (Humming Bee Breathing)
Ujjayi (Psychic Breathing)
Yoga Nidra (Psychic Sleep)
Meditation
Week-4
Pawanmuktasana Part-1 (1-8, 12-18):
Prarambhik Sthiti (Base Position)
Padaguli Naman (Toe Bending)
Goolf Naman (Ankle Bending)
Goolf Chakkra (Ankle Rotating)
Goolf Ghoornan (Ankle Crank)
Janufalak Akarshan (Kneecap Contraction)
Janu Naman (Knee Bending)
Janu Chakkra (Knee Crank)
Mushtika Bandhana (Hand Clenching)
Manibandha Naman (Wrist Bending)
Manibandha Chakkra (Wrist Joint Rotation)
Kehuni Naman (Elbow Bending)
Kehuni Chakkra (Elbow Rotation)
Skandha Chakkra (Shoulder Socket Rotation)
Greeva Sanchalana (Neck Movement)
Pawanmuktasana Part-2:
Padotthanasana (Raised Legs Pose)
Pada Chakkrasna (Leg Rotation)
Pada Sanchalanasna (Cycling)
Supta Pwanmuktasna (Leg Lock Pose)
Jhula Lurhakanasana (Rocking and Rolling)
Supta Udarakarshanasna (Sleeping Abdominal Stretch Pose)
Shva Udrakarshanasna (Universal Spinal Twist)
Naukasana (Boat Pose)
Pwanmuktasana Part-3:
Rajju Karshanasana (Pulling The Rope)
Gatyatmak Meru Vakraasna (Dynamic Spinal Twist)
Chakki Chalansna (Churning the Mill)
Nauka Sanchalanasana (Rowing the boat Pose)
Kasta Tarkshanasna (Chopping Wood)
Namaskarasna (Salutation Pose)
Vayu Nishkasna (Wind Releasing Pose)
Kauva Chalasna (Crow Walking)
Udarakarshanasana (Abdominal Stretch Pose)
Suryanamskar (Slow) (Salutation to the Sun)
Gomukhasana (Cow Face Pose)
Vipreetkarni (Inverted Pose)
Shavasana (Corpse Pose)
Bhujangasana (Cobra Pose)
Shalabhasana (Locust Pose)
Sukahasana (Easy Pose)
Garudasaana (Eagle Pose)
Pranayam:
Nadi Shodhana (Psychic Network Purification)
Bhramari (Humming Bee Breathing)
Ujjayi (Psychic Breathing)
Yoga Nidra (Psychic Sleep)
Meditation
Note: Asanas of the fourth week will continue for future practice.