Health & Wellness

Simple Yoga Steps That Will Help You Lose Baby Flabs Post Delivery

Karthika S Nair | Feb 16 2019 06:34:02 PM
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You have got a baby recently?

Congratulations!

Parenting is exciting and comes with a bundle of responsibility. it’s certainly a lot of fun at the same time full of challenges.

It’s easy that we get lost in the process of parenting and baby care. While raising your child, you need to ensure that you maintain your own physique as well. A healthy and fit body of yours is very important to meet up all the challenges around. This also ensures that your baby gets quality care.

Post-delivery, your body is recovering from Diastasis recti, a condition where room is made in the abdomen for the baby. While it might take some time for it to reset or in many cases, it may not return to how it had been at all.

Post delivery some time, you may have huge deposits of fat in your abdomen. This is not essentially a great situation. These excess fat deposit could be dangerous as it affects the pancreas and liver.

However, fret not! A little bit of understanding and planning an appropriate exercise and diet regime will help you overcome this.

How can Yoga help?

Yoga means ‘union’ or ‘connection’ in Sanskrit. It is a form of exercise that has been practiced in India for over 5000 years. It has been an important part of our country’s tradition with astounding results. The mass satisfaction has made Yoga popular all over the world.

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Normally, a person practicing yoga said to have very good physique, flexible muscles, calm mind, and heightened creativity. Yoga as a term highlights the philosophical connection made by the individual with her or his ‘true nature’ or the universe.

Practicing Yoga regularly can help maintain a good physique, BP and BMI (body mass index) after giving birth. Here are some important yoga exercises you can practise;

   1. Sukhasana (Relaxing Pose)

Before you do any of the exercises, make yourself comfortable with Sukhasana. This is not difficult like Padmasana (lotus pose). Though Sukhasana at a first look might appear like Padmasana they are actually pretty different.

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Starting with Sukasana helps you to prepare your body and mind into yoga. It calms you down.

Steps:

  • Sit down on a mat with folded legs.
  • Place your hands on legs in a chinmudra by joining your thumb and index finger. Chinmudra increases the brain activity as the nerve endings connect directly to brain’s functioning. This increases your creativity. This also helps you to concentrate.
  • Close your eyes and  take a deep breath in. Hold for couple of seconds and then breathe out.
  • Repeat this about 10 times.

Sit in a cool and airy place when you do this. This will help you calm your mind and body if there is any stress.

   2. Balasana  (Child’s pose)

Child’s pose, also called ‘half tortoise pose’, is the best option for those who want to lose weight while still on the bed and need not invest a lot of time in exercising. This pose will help you tone the lower back. As per experts, Balasana helps you to enjoy a better sex life as well.

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Steps:

  • Place your knees on the ground and rest your hips on your ankles as in the picture
  • Rest your hands on the knees
  • Take a deep breath in and raise your hands.
  • Join your hands over your head in a namasthe position
  • Bend down as much as you can and try to touch your head on the ground as you breath out
  • Breathe in and slowly raise your body.

Repeat these steps 5-10 times based on your preference.


   3. Bhujangasana (Cobra pose)

Apart from tightening the belly flabs, this is an easy exercise which will help you deal with the back pain post-delivery.

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Steps:

  • Lie flat facing the ground and place your hands on either side of your chest.
  • Slowly take a breath in and lift your upper body with your arms.
  • Hold this pose and breathe normally three times.
  • Then take a breath in and bring yourself down slowly while breathing out.

Repeat this exercise 5-10 times and do this daily.

   4. Ustrasana (Camel pose)

This pose will help your arms and chest regain strength. This is also suggested for those suffering from thyroid and parathyroid disorders as well as spondylitis.

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Steps:

  • Sit down on your knees and keep them a bit apart.
  • The back side of your feet should rest on the ground and your palms on the ground.
  • Then, place your hands on the hips, inhale and slowly bend backward.
  • While bending, place your arms on your ankles.
  • Stay still and hold on to this for 3-5 seconds.
  • Come back to the original position and breathe out.

Repeat this based on your convenience and stop when you feel tired. With each effort, make sure that you bend back as much as you can.

   5. Dhanurasana (Bow pose)

After giving birth, if you have any digestive issues and if the core part of the body lose strength that needs to be restored; this exercise will do exactly that. Over the time, you will get a tight belly.

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Steps:

  • Lie flat facing the ground.
  • Lift your knees and hold the ankles with your hands.
  • With a deep breath in, lift your head and hold your body’s weight on your hips and torso.
  • Hold this pose for a few seconds.
  • Breathe out and return to the original position.                                                                

   6. Vyaghrasana (Tiger pose)

This is an easy and a very useful exercise for those women who want a tight stomach, thighs and rejuvenate the sex organs.

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Steps:

  • Get down on your knees and place your hands on the ground.
  • Breathe in and out deeply, twice.
  • Raise one knee and bring it towards the chest while simultaneously bending your head in.
  • Bend your head backwards and swing the raised knee towards the back and raise the leg.
  • Bring your leg back to the original pose.
  • Do these steps with the other leg.

   7. Sasangasana (Rabbit pose)

This is the inverse of the camel pose. This exercise helps in stimulating the thyroid gland and internal organs.

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Steps:

    • Sit down on your knees with your knees apart.
    • Your hands should be on your knees. Place them comfortably in a steady position.

  • Slowly raise your hips and bend down.
  • Place the crown of your head on the ground.
  • Bring your hands back as far as you can and try to grab your feet.

  • Slowly come back to the original position and repeat this step.

Do this step-by-step and make sure that you don’t rush the exercise. Perform the exercise as slowly as you can and ensure that you are aware of the weight on your head and joints.

   8. Setu Bandha Sarvangasana (Bridge pose)

This is a form of exercise that will serve as an antidote for anxiety, mild depression and headache, which are common after birth.

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Steps:

  • Lie on your back (make sure that you are on a flat surface). Do not use a mattress since you need have your spine erect.
  • You can place a folded blanket under your neck to reduce stress.
  • Bend your knees and set your feet on the floor, your legs forming a sitting posture.
  • Slowly lift your buttocks and ensure that your thighs are parallel to the floor.
  • Keep the weight of your knees on your feet and push them forward to be more upright.
  • Lift the pubis towards the navel.
  • Make sure that the shoulders are placed firmly against the ground and lift your chin away from the sternum.
  • Place your hands on the ground under the lifted buttocks to get the leverage.
  • Stay in this pose for about 15-30 secs and then bring yourself down slowly.

Do this exercise a few times. It is better to do this under supervision until you are able to do it by yourself. And it is recommended that you end your yoga routine everyday with every child’s favourite Savasana. Apart from the easiness, Savasana helps in relaxing your body muscles and free flow of blood as well as the nerve functioning. So lie down and relax for a minute.

You can do the above exercises whenever you feel ready but it is recommended that you start 2-3 weeks after delivery. For those who have had a C-section, make sure that your incisions heal and wait for the stitches to dissolve in time. As it varies vastly based on individual body Physiology and medicines you take, it is recommended that you give the body 5-6 weeks to heal.