Can i do breathing exercise after 2 months of normal delivery?
Breathing exercises in yoga or pranayama are a common technique in the practice of yoga to calm the mind. Pranayama is often an integral part of yoga and there are as many as fifty types of pranayama. Most pregnant women are recommended the practice of only a few types of pranayama and skip the really active ones during their pregnancy.
Post pregnancy and delivery of the baby, most mothers want to resume exercise immediately. While heavy exercise is not recommended for new mothers, especially those who have completed only 2 months after delivery, these new mums can start with breathing exercises. It is important that pranayama be done with supervision as pregnancy usually causes tremendous changes to the body including major physical and psychological changes. A pregnant woman or a new mom has to also deal with major hormonal upheavals. Pranayama aims at stabilizing all internal cycles or chakras in the body so a pregnant woman needs to be careful. As a new mom, she needs to also be careful as too much stress on an exerted body can cause imbalances. Supervision is important as was earlier mentioned.
There are some types of pranayama like kapalbhati which are usually not recommended for pregnant women. This prayanayama is good for new mothers as it tightens the stomach muscles and burns fat. But it is also important to listen to your body and reduce repetitions or stop doing them altogether if you feel any discomfort. Basic easy poses like sukhasana (easy pose) or padmasana (lotus pose) and simple pranayama is a good place to start for new mothers.
Some yoga practices tell you that you should wait for at least six months after delivery before resuming the practice of pranayama. It is therefore very important that, if you are a new mother, you consult a trained practitioner before resuming.
Submitted by R J on May 24, 2012 at 06:17
How to get tummy in shape after delivery
Women tend to put on lots of weight during pregnancy and most of it on or around the abdomen. Getting back in shape soon after delivery is a common concern in most women. While there is nothing wrong in pursuing this, it sometimes helps to wait a little. During pregnancy your body goes through a lot of changes, all of which take place to protect the unborn child. It is therefore important to remember that post delivery you need to take care that your efforts to lose weight does not make you cut down on your nutrition.
When you start exercising post a baby, start off with gentle exercises and short duration work outs. You can do floor exercises that help tighten your pelvis. Make sure that you maintain a right posture and keep the spine straight while exercising. You can also start by taking walks especially with the baby. Ideally you should begin your workouts with some gentle stretching or simple breathing exercises to warm your body. You can try gentle aerobics or weight lifting. Do remember to do so with proper trained professionals and they should know that you are a new mother so that they can accordingly modify your workout. Light cycling and swimming also can be good substitutes. Yoga is also an acceptable alternative to heavy workouts but should be done with supervision. Some of the poses for the tummy include pawanmuktasana or the wind pose, bhujangasana or the cobra pose and makrasana or the crab pose.
You should also pay attention to what your body is saying. Tiredness is inevitable and rest is very important. Eat a proper balanced diet along with drinking enough water for hydration. Start slow with a few minutes of exercise every day and slowly increase the duration. Remember that though you might want a fit tummy quickly, your body will have a different time line. Be intuitive and alter your workout as needed.
Submitted by A on May 24, 2012 at 06:16
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