Yoga Asanas To Strengthen The Abdominal After C-Section Delivery
There’s a widely held notion that women who have had C-sections will find it harder to get rid of postnatal abdominal fat. Although you need serious stomach surgery, you can still get rid of redundant belly fat by executing these yoga asanas during post-delivery treatment. The journey of pregnancy is undeniably beautiful for every woman. However, the process of regaining strength after bringing a child into the world, especially for mothers who have undergone a C-section delivery, can be quite challenging. The toll it takes on the body’s core strength, affecting the pelvic floor and abdominal muscles, requires a substantial recovery period to ensure proper healing and prevent issues such as diastasis recti. Fortunately, yoga emerged as a highly beneficial practice for new moms seeking long-term core strengthening.
Chaturanga Dandasana (Plank Pose):
Chaturanga Dandasana is a potent yoga pose and a key part of the Sun Salutation sequence. Also known as the plank pose, it’s versatile and suitable for both yoga practice and gym workouts. Aim to hold for a minimum of 50-60 seconds to enhance abdominal strength.
Benefits:
- Engages various muscle groups, making it effective for weight loss.
- Aligns the entire body and strengthens the spine and surrounding muscles.
- Enhances core strength, promoting better posture and overall body stability.
- Abdominal Fat Reduction: Aids in reducing abdominal fat and toning the abdomen area.
- Strengthens the arms and wrists, contributing to overall upper body strength.
Bhujangasana (Cobra Pose):
To practice Bhujangasana, begin by lying flat on your stomach. Place your palms beside your chest, with arms closed and elbows pointing outward. Inhale as you lift your forehead, neck, and shoulders. Use the strength of your arms to raise your trunk, looking upward while maintaining normal breathing. Ensure your stomach is pressed against the floor. Hold the pose for 5 seconds, then gently return to a flat stomach position. Turn your head to one side and place your arms at the sides.
Benefits:
- It strengthens the spine, buttocks, chest, abdomen, and shoulders.
- Enhances blood circulation, promoting overall well-being.
- Releases stress throughout the body.
- Aids in losing fat around the stomach region.
- Gradually tones muscles in the shoulders, abdomen, and chest.
Tadasana (Mountain Pose):
Begin Tadasana by standing firmly on the ground with a small gap between your feet. Take deep breaths (inhale) as you raise both arms upward, interlocking your fingers. Stand on your toes, lifting your heels simultaneously, and feel the stretch from toes to fingers.
Maintain this position as long as you can, practicing slow and deep breathing. Release and return to the original position with deep breaths (exhale). Repeat the pose as desired after a relaxing break.
Benefits:
- Strengthens and expands the lungs.
- Develops and activates nerves throughout the body.
- Strengthens the vertebral column and heart.
- It is helpful in regulating the menstrual cycle in women.
- It alleviates problems related to indigestion.
Trikonasana (Triangle Pose):
To practice Trikonasana, stand straight on an even, flat surface with feet comfortably apart. Turn your right foot outward while keeping the heel inward, ensuring both heels align in a straight line.
Inhale as you bend your body from the hip to the right, simultaneously raising your left arm straight up. Your right hand can rest on your ankle, shin, or the mat, depending on your comfort level. Keep your head in line with your torso, and if comfortable, gaze up at your left palm. With each exhale, allow your body to relax a bit more.
Benefits:
- Excellent for improving flexibility in the spine and pelvic region.
- Promotes the development of strength and balance.
- Provides relief from neck sprains.
- Enhances the functioning of the digestive system.
- Improves the flexibility of the spine.
Ustrasana (Camel Pose):
To practice Ustrasana, kneel on the yoga mat with knees and feet together. Lean backwards by pushing your hips forward. Bend your head and spine as far backward as possible without straining. Rest your hands on your feet, relax your body and back muscles, and hold the position for a few seconds before releasing.
Benefits:
- It opens up the hips and stretches deep hip flexors.
- Improves respiration by opening up the chest.
- Improves digestion and elimination by expanding the abdominal region.
- Enhances posture by working on the spine’s alignment.
- It is helpful for reducing the belly area after a C-section delivery.
Naukasana/Navasana (Boat Pose):
Sit on the floor with your legs spread straight in front of you. Maintain an erect spine, with hands resting beside your hips. Bend your knees and lean back slightly. Inhale, lift both legs, and extend your hands forward. Keep your toes at eye level, lengthening your spine. Hold the pose for 5 to 10 seconds, and then relax.
Benefits:
- Develops the core and hip flexors.
- Improves flexibility in the hip joints and legs.
- Effective for reducing stomach fat.
- Aids in digestion and strengthens the abdominal area.
- It is useful for toning stomach and thigh muscles in a busy routine.
Pranayama:
Begin by sitting in a cross-legged position, hands resting on your knees, and eyes closed. Place your right thumb on your right nostril, closing it. Inhale deeply from your left nostril for 4 counts. Close your left nostril with your right ring finger, holding for 2 seconds. At this point, both nostrils are closed, and you’re holding your breath. Release your right thumb, exhaling deeply through your right nostril. Inhale from your right nostril for 4 counts, keeping your ring finger on your left nostril. Hold your breath for 2 seconds, then breathe out through the left nostril. Do this cycle for 5 minutes, focusing on your breathing.
Benefits:
- Fosters mindfulness promotes quality of sleep and blood pressure regulation.
- Refreshing mind, reducing stress, strengthening concentration, and alleviating anxiety.
- Strengthens the immune system, promotes good memory, and clears up muddle-headedness.
- Fortifies respiratory and cardiovascular health and regulates blood pressure (affected by emotional changes in women’s reactions to third-grade feelings)
- Stimulates quality of sleep at night for more brain power and helps make stress disappear.
Conclusion:
Enhance Postpartum Recovery with These Gentle Yoga Asanas and Techniques: Recovering and strengthening the core after childbirth is achievable with these straightforward yoga poses and methods. Prioritize your health by ensuring you receive your doctor’s approval before beginning any yoga practice. For more personalized advice and expert tips, consider consulting with us at Leelajani Ayurcare. Our experts can provide you with tailored treatment plans for a smoother post-delivery treatment in Ayurveda. Remember, your well-being is paramount, and a professional consultation ensures a safe and effective approach to postnatal yoga. To consult with our expert doctor, contact us at 8547675555.
