Avoid a rigorous yoga routine that includes jump-through and jump-back Vinyasas. Jumping while pregnant is risky. Hot yoga can be avoided.
Group exercise that may exacerbate dehydration or dangerously raise the core temperature When doing deep stretches after giving birth, be cautious.
Relaxin levels (the hormone that loosens the muscles and joints to accommodate birth) may also be elevated in the body, raising the risk of injuries from overstretching. Make sure the wound from your C-section heals well. Avoid performing any hard twists or backbends because they can obstruct the wound's healing.
Beneficial Yoga Asanas
- Knees Spread Wide Hero Pose (Prasarita Janu Virasana) is a good example of seated inner hip openers. This pose stretches the inner hips while not compressing the belly.
- Lotus Hand Seal in Upward Hands is an example of a wide-legged squat. Here is a Goddess Kali-dedicated pose (Padma Mudra Urdhva Hasta Kalyasana). Quadriceps (front of thighs), hamstrings (back of thighs), and glutes (buttocks) are also strengthened by wide-legged squats, which do not exert strain on the belly.
- Extended Side Angle Pose (Utthita Parshva Konasana) is an example of standing side bends. Standing side bends stabilise the legs when stretching the side of the chest and lower back without adding weight on the belly.
- Tiger Pose (Vyaghrasana) is an example of a hand-and-knee pose. Since they do not compress the belly, poses on hands and knees are safe to do during pregnancy.
- Half Camel Pose (Ardha Ushtrasana) is an example of a mild backbend on the feet. Since mild backbends do not compress the belly, they are safe to do during pregnancy.
