25June

Yoga and After Pregnancy or Child Birth

Posted by john and filed under Yoga

Yoga After Child Birth

To help regain your figure and muscle tone, we recommend the following exercise program. If you start this program as soon as you get home from the hospital, be certain to start slowly. Avoid pushing yourself beyond the point that it hurts your stitches.If you notice any discomfort in the pelvis or any persistent changes in the vaginal discharge (such as color, odor, increased amount), stop the exercises and discuss these changes with your physician.

We recommend doing exercise numbers 1 to 4 the first week. Add exercises 5 and 6 and second week. And the third week, add 7 and 8. Each exercise should be repeated four times, twice a day consult your doctor follow instructions closely.

First Week

  1. Abdominal Breathing. Breathe in deeply to expand abdomen. Exhale slowly while drawing in abdominal muscles tightly.
  2. Arm Raising. Lie flat on floor legs slightly apart. Stretch arms away from shoulders on floor with elbows stiff. Raise arms, elbows stiff, above torso and touch hands. Slowly return arms to floor.
  3. Neck Stretch. Lie flat on back, on pillows. Exhale and raise head to touch chin to chest.
  4. Pelvic Tilt. Lie on floor with knees bent. Inhale. While exhaling, flatten back hard against floor so that there is no space between back and floor. Tighten abdominal and buttock muscles as you flatten back.
    Second Week
  5. Leg Raising. Lie flat on floor. Point toes. As you exhale, slowly raise leg to 45-degree angle. Inhale and lower leg slowly . Raise other leg repeat.
  6. Heel to Buttocks. Lie flat on floor. Inhale and bend right knee over abdomen. Exhale and try to touch heel to buttocks. Breathe in and straighten leg. Exhale and lower leg to floor. Repeat with left leg.
  7. Double Leg Raising. Lie flat on floor. As you exhale, raise right leg as high as possible. Inhale. Keep right leg elevated with knee straight and toes pointed. Exhale and raise left leg as high as possible with knee straight and toes pointed. Inhale. As you exhale, lower legs gradually.
  8. Sit-Ups. Lie back on floor, cross arms on chest. Exhale and raise head and shoulders as you draw abdomen in. Inhale and slowly return to lying flat on floor. (Use deep abdominal muscles.) Sit up as high as possible without letting your stomach bulge.

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