It is recommended to not resume any exercise routine prior to a minimum of 8 weeks after the birth. This is the length of time that it takes for all organs to come back into place with the uterus taking up to 12 weeks to shrink back to previous size. In addition, the strain that has been put on the body and the lack of sleep make it a time prone to injuries. So do not rush yourself to practice unless you feel ready.
The relaxin hormone is still present therefore care must be taken to not overstretch the joints and the ligaments for a 6 months postnatal period and longer if you are breast-feeding beyond this point. The Pelvis is still over mobile at this time. The abdominal muscles are still very weak while the rectus abdomini reshapes and positions itself back at the front of the abdomen therefore the support from core muscles is not there yet to support strong yoga postures. Traditional abdominal exercises (rectus abdomini) such as sit-ups are not recommended for up to 4-6 months.
It is a good idea to start the practice with some pelvic floor exercises, some bridge postures dynamically to warm up the spine and continue with some simple deep abdominal exercises taking care to use the Yogic Bandhas to work the deep transversal abdominals muscles.
Standing postures are ideal to get back into Yoga and rebuild strength and stamina. Some Sun Salutations performed slowly are ideal to build up strength and overall well-being. Take extra care to not overstretch in the lunge positions and bring your knees on to the floor for a modified Plank pose.
Standing postures should be practiced dynamically and held for just a couple of breath initially while the overall body is strengthening.
Chest Opening postures and Twists should be practiced gently as the spine’s mobility has been reduced for many months and work should be gradual in this area. Gentle shoulder and chest opening poses, and supported or reclined twists are a fantastic way to make you feel more relaxed, open and flexible in the upper body.
You are welcome to join our Reigate Yoga classes any time after 8-12 weeks after the birth of your baby or our General Yoga classes any time after 6-8 months.
The Yoga Class Timetable has all the details of classes and courses.
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