Have you had a C-section, but terrified about the recovery process? For any woman with pregnancy experience, your body goes through a tremendous amount of changes, which can take a toll on your mind, body and soul. After delivery, it takes a great deal of time and effort to recover, especially after a C-section. It should be noted that having a C-section is a tender and intricate procedure which leaves a significant scar – but not to worry, new scar therapy products like CicaLux can help, meanwhile the body must go through an adequate resting phase before exercise even begins. Typically, women can start moderate exercise approximately six weeks after a C-section, however it is best to consult with your healthcare provider.
Yoga is a fabulous way to recover after giving birth because it can play a role in your body’s re-alignment and re-strengthening of muscles. Additionally, yoga can also help your mindset, which is a very important part of the recovery process. With the right state of mind, yoga can help to calm your mental and physical state. The dichotomy of physical and mental recovery is wondrous when going through this process.
Once you have had your go-ahead from your doctor, here are some feel-good yoga postures that can help you:
- Opposite Arm Stretch: This pose helps to ease the soreness from your upper body. Since you are constantly holding, picking up and possibly breast feeding your baby, it is common for you to feel tightness in your chest and shoulder area. Additionally, with the addition of a C-section surgery, the soreness may be unmanageable at times. You may begin by sitting or standing and lifting your right arm right above your head. Make sure you bend your elbow. You can then wrap your left arm up around your back to meet your extended right fingers. If your left hand is not able to meet your right hand, do not worry! Go as far as you can for the deep stretch in your back.
- Legs up the Wall: This is another great pose for your back and it also targets your legs. After your C-section, you were probably confined to your couch or bed, which did not facilitate much stretching. Start by lying on your back parallel to the wall to start and gently move your legs up towards the wall. Do not get discouraged if they fall at first! You should be able to feel your legs become perpendicular to the wall. The ultimate goal is to create an L shape with your body. Remember to breathe, close your eyes and relax. Stay in this pose for as long as you would like. Focus on your breath and try to calm your mind.
- Downward Facing Dog: This pose is excellent for an entire body stretch! Start on your hands and knees and try to align your wrists right under your shoulders. Your knees should be right under your hips. Both of your middle fingers should be pointed directly to the top of your mat. Spread your fingers and press firmly on your mat. Your weight should be distributed evenly right across your arms and hands. Lift your knees and exhale. At first, you may bend your knees and lift your heels away from the floor. Lengthen your tail bone and lift your sits bones. Stretch your heels back towards the floor and try to straighten your knees. Try not to lock them! Keep your arms firm and your shoulder blades back. Your head should remain between your arms, do not let it hang freely.
- Cat, Cow: This is a gentle flow that can warm the body and bring flexibility to your back. It stretches the neck as well as the torso. It can also help to open up the chest when practiced regularly. Start on your hands and knees and make sure your wrists are right under your shoulders. Move into cow pose by dropping your belly and lifting your chin towards the ceiling. Move into cat pose next by rounding your back towards the ceiling. Do not force your body to move if it feels uncomfortable. Inhale as you enter into Cow pose and exhale as you enter into cat pose. Repeat as often as you would like.
There should only be a few life events that will challenge you and giving birth to a child is on that list. Once you have a C-section, it may feel as if the recovery process is moving at a slow pace, but you must be gentle with yourself! With an ongoing yoga practice, you have the ability to accept your body and provide self-care at a new level. Additionally, you may find that your energy levels may increase since stretching can help to restore balance. Remember that all of our bodies are different. Find what works for you and dedicate your time to this wonderful process!
Anita Haridat has her PhD in healthcare management and her master’s degree in clinical nutrition. She is also a certified yoga instructor with her own platform, Ready to Yoga. She is an author as well as a bookworm with a passion for helping others thrive.
Disclaimer: This sponsored article provides general information and discussions about health and related subjects. The information and other content provided in this article, or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. If you or any other person has a medical concern, you should consult with your health care provider or seek other professional medical treatment.