Postpartum Yoga: 6 Poses to Avoid for Safe Recovery

Postpartum yoga can be a gentle and effective way to ease back into physical activity after childbirth. However, it’s essential to practice with caution and avoid certain poses that may strain your healing body. Here are six yoga poses new mothers should avoid during their postpartum recovery:

Deep Backbends:

While backbends can help open up the chest and improve flexibility, deep backbends like Wheel Pose or Camel Pose may strain the abdominal muscles and lower back, which are still healing after childbirth.

Intense Core Work:

Avoid intense core exercises like crunches or planks that put excessive pressure on the abdominal muscles. Instead, focus on gentle core-strengthening exercises that engage the deep core muscles without causing strain.

Strong Twists:

Twisting poses can compress the abdomen and pelvic area, potentially exacerbating any lingering discomfort or strain from childbirth. It’s best to avoid deep twisting poses like Revolved Triangle or Twisted Chair until your body has fully recovered.

Deep Forward Bends:

Deep forward bends can put pressure on the pelvic floor and abdominal muscles, which may still be weak or sensitive postpartum. Instead of deep folds like Seated Forward Bend, opt for gentle stretches that focus on lengthening the spine without overstretching.

Inversions:

Inversions like Headstand or Shoulderstand can disrupt the body’s natural healing process and increase the risk of pelvic organ prolapse or diastasis recti. Steer clear of inversions until you’ve rebuilt strength and stability in your core and pelvic floor muscles.

High-Lunge Variations:

While lunges can help strengthen the legs and improve flexibility, high-lunge variations that involve deep lunging or twisting may strain the pelvic area and lower back. Stick to gentle lunges that focus on stability and balance rather than deep stretching.

Overall, it’s crucial to listen to your body and honor its needs during the postpartum period. Consult with a qualified yoga instructor or healthcare provider before starting any new exercise routine, and always prioritize gentle movement, relaxation, and self-care as you navigate the journey of postpartum recovery.

Image credits : Image by Drazen Zigic on Freepik