Postpartum Yoga After Cesarean Delivery

by Hima
(India)

I am a post delivery mother of 4 months. Am I eligible to do yoga now? Are there any precautions to be taken for a lady who has delivered by Cesarean. Please clarify me so that I can start yoga at my home.



Answer

By now you must have regained your strength and your body must have healed properly to start yoga. However, please consult your doctor before starting yoga.

Precautions.
If you have done yoga before then you will understand the general precautions to be considered for yoga practice.

Do not push your body beyond limits. Listen to your body and do not proceed with an asana or pranayama if you feel pain or dicomfort.

Start with easy asanas in the beginning. Consider yoga as along term affair and plan to achieve your targets over a period of 6 months.

Here are some essential yoga workout tips and guidelines for pranayama.


More tips
Do not get overawed by your new responsibilities as a mother. Take out time for yourself. Being regular in yoga while looking after your infant will be the most difficult thing.

If you are working, managing time for a workout becomes even more difficult. You have to ask your husband to help you with baby sitting while you do your workout.

Plan your yoga exercises in simple and short sequences and repeat these two or three times. For example, whenever you get time sit in vajrasana or padmasana. While looking after your baby sit on the floor (use a thick rug for comfort) in sukhasana.

Get yourself short naps whenever baby sleeps so as to avoid sleep deprivation.

Take short walks whenever time permits.


Yoga Practice for You. Here is a generic sequence for beginners and these tips for starters. Initially you may do few of the asanas but follow in same sequence. You can contact me if you need a detailed personalised sequence.


Step I. For 2-3 weeks just concentrate on rhythmic breathing, alom vilom pranayama, aum recitation and shavasana.

Step II. For next 4 weeks, from the beginners sequence follow any asanas you feel comfortable. If you feel comfortable start doing surya namaskar also. Try agnisaar for abdomen. Do not push your body beyond limits.

Step III. By now, you should be able to do any asanas.

Hope this helps. For any more clarification, submit your query as comment on this page.

With best regards,
Daljit


References
http://www.yoga-for-beginners-a-practical-guide.com/postpartum-yoga.html

Comments for Postpartum Yoga After Cesarean Delivery

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Sep 29, 2015
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To lose Weight
by: Anonymous

Hi

I am mother of 2 children. But between 2 child, there is a too much gap. Daughter is running 9 years and my second child is boy he is just 3 months. I had C-section delivery 3 months back. I am having too much back pain and also pain on the abdomen. I gained weight from 57 Kg to now it is almost 65 Kgs.
And I started my job as well. Can you please advise me some exercises that can help me to get back in shape. And moreover I want to lose weight from belly and hips.

Thank you in advance.

Editors Note

1. Have you done yoga before? Best option is to start yoga under guidance of a yoga teacher only who can guide you based on your strength and energy levels. It is advisable not to attempt any asana that puts pressure on abdominal area for 6 months post C-section.
2. Right now you can focus more on
~ General warm up stretches
~ Pranayama (anulom vilom, rhythmic breathing, ujjayi and bhramri)
~ Meditation to get more relaxation
~ Practice yoga nidra 3-4 times a week
~ Sit in vajrasana as part of yoga practice and also after meals. (you can gradually increase the duration up to 10 minutes)
3. Going for long walks is another good option.
4. Eat healthy.

Hope this helps
Daljit

Mar 28, 2015
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weight loss after c section
by: Anonymous

Hi I am a mother of 5 months baby and I had a C Section. Still I'm facing postpartum back pain and gained bit of weight. Can I start yoga now? If yes kindly suggest the asanas. Thanks in advance.

Editors Note
You can start yoga. Start yoga with warm up stretches. Avoid forward bending asanas and ensure you do movements at a slow pace. If you are new to yoga, seek help from a yoga teacher before starting yoga.

Hope it helps
Daljit

Hope it works
Daljit

Jan 18, 2015
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Over weight
by: Anonymous

I had C section before months, I am over weight now and can I start doing Kapalabhati pranayama from now.

Editors Note

You can start yoga normally six months after a C section. It is advisable to have a balanced yoga practice consisting of asanas and pranayama for toning up and strengthening of whole body. Doing only kapalabhati pranayama is not recommended.

Hope it helps
Daljit

Apr 03, 2013
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upper belly reduction
by: Anonymous

Hi,

I had a c section 8 months back. I was carrying my baby high. So now my upper belly looks big than my lower stomach. Can u plz suggest any yoga to reduce my upper belly.

Feb 28, 2013
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yoga after csection
by: Anonymous

Hello

I am a mother of five month old baby. Earlier I had the knowledge about yoga. Hence, I have started doing yoga last month. I am feeling good. My scar is almost healed.

Editors Note
Thanks for sharing the information. However, it would be helpful to our visitors if you can share the yoga sequence you have started with and how comfortable you feel to do specific yoga asanas and pranayama.

All the best
Daljit

Sep 02, 2012
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New moms
by: Anonymous

I am a mother of 4 months old baby and
mine is cesarian delivery... I use to do yoga before pregnancy infact my health problems healed with yoga and i got pregnancy.. now i just want to know that can i do all asanas including suryanamaskar,chakrasana and kapalbathi? if not from which month can i start all asanas regularly?

May 05, 2012
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Expert's Advice
by: priya

Am a mother of 8mnths old baby,I started aerobics since last mnth but due to my access weight my knee started hurting,nw I want to switch to yoga & reduce my tummy fat at the earliest,height 163cm,wt-68kg,pl advice.

Mar 03, 2012
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yoga after cesarean
by: Anonymous

I want to reduce my belly stomach after cesarean

Dec 09, 2011
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Yoga for reducing tummy after C-section
by: Anonymous

It's been around 15 months I had my baby undergoing C-section. I still do not have a flat tummy. Can you please recommend yogasanas to get a flat tummy. Thanks

Oct 21, 2011
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c section
by: Anonymous

My sister had cesarean 2 months back...she had put on now...when can she start pranayama and suggest some asanas for her to reduce weight

Aug 27, 2011
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Suryanamaskar after c section
by: Amita

I had C section one month ago. When can I start doing surya namaskar.

Sep 14, 2010
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weight loss
by: insha

hi..i had ceasarean 2 months ago..i had put on
weight almost 8 kgs..please tell me can i do yoga now?if yes than which asan shoud i start first..

Apr 22, 2010
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yoga help after c-section
by: Anonymous

hi...i had cesarean 7 months back..from 6th month of delivery ..i had pain in my knees..can i now do varjirasan..and please please tell me good yoga that i can follow to lose my weight which i put on after delivery

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