Postnatal pregnancy is the specific stage after the baby has been delivered. In this phase, the focus of yoga is on bringing back the woman’s body to its pre-pregnancy status. This phase lasts for 6 weeks after the child has been born.
Importance of yoga
Here are some essential reasons highlighting the importance of yoga for losing belly fat after pregnancy.
1. Gentle postpartum exercise
Yoga provides a gentle and gradual approach to postpartum exercise. The slow movements in yoga allow women to ease back into physical activity without placing excessive strain on the body.
2. Core strengthening
Post-pregnancy, the abdominal muscles, including the rectus abdominis, may require targeted strengthening. Yoga poses, like Plank, Boat Pose, and Cat-Cow, engage and strengthen the core muscles.
3. Pelvic floor activation
Pregnancy can weaken the pelvic floor muscles. Yoga emphasizes exercises that activate and strengthen the pelvic floor for postpartum recovery.
4. Stress reduction
Stress, common among new mothers, can contribute to hormonal imbalances that may hinder weight loss. Yoga incorporates mindfulness, deep breathing, and meditation to promote relaxation and reduce stress.
5. Hormonal balance
Yoga practices, like twisting poses and inversions, may support hormonal balance. It is particularly relevant post-pregnancy when hormonal fluctuations can impact weight distribution, including the accumulation of belly fat.
6. Improved digestion
Specific yoga poses and practices, like twists and forward bends, can aid in improving digestion. Enhanced digestion contributes to a healthier gut and may assist in reducing bloating and abdominal discomfort.
Yoga Asanas to Reduce Weight and Belly Fat Post-Pregnancy
Makara Adho Mukha Svanasana (Forearm/Dolphin Plank Pose)
This asana is an intermediate-level, rejuvenating yoga pose that helps in toning the abdominal muscles, thus eliminating belly fat. Let us see how to perform this asana.
Instructions:
- Begin in Adho Mukha Svanasana (Downward-Facing Dog) and gradually shift your body weight to the front.
- Make sure that the shoulders are properly aligned with the wrists.
- Slowly, lower both your arms until the forearms touch the floor. Your palms must be pressed to the floor, too.
- Keeping your legs perfectly straight, position your heels directly above your toes.
- Fix your gaze downwards on the floor and ensure that your back and knees are straight.
- While you inhale, pull your abdominal muscles in slowly and relax them during exhalation.
- Stay in this pose for a few breaths before returning to Adho Mukha Svanasana.
- You may hold for a longer period as you get stronger.
Navasana Scissor Kicks
The Navasana scissor kick is one of the numerous exercises that you can perform to build and maintain the strength of your core. It also targets the lower body, which means that you are engaging multiple muscles to complete the exercise.
Instructions:
- Lie on your back on a yoga mat with your legs extended in front. Place your arms by the sides, with the palms facing down.
- Engage your core by successfully pressing your lower back into the mat, and tucking your pelvis. Maintain this position throughout the exercise.
- Lift both of your legs off the ground approximately 6-12 inches from the starting position (which in this case is the floor).
- With your neck relaxed and your core tight, lower one of your legs towards the floor while you raise the other leg. This is the beginning of the “scissoring” motion.
- You may perform 2 sets of 12-20 reps each. Each leg scissoring counts as a single rep.
Bhujangasana (Cobra Pose)
Bhujangasana helps in improving the strength of the abdominal muscles, thus eventually assisting in reducing belly fat.
Instructions:
- Lie down on your tummy, keeping your feet together and the whole body straight.
- Bring the arms below the shoulders, inhale, and then, gently lift the upper body, while keeping the waist firmly on the mat.
- Lift as much as you can without hurting yourself.
- Hold this position for around 10 seconds, then exhale and lie down while you relax.
- You may repeat this movement for 10-20 times.
Ustrasana (Camel Pose)
Ustrasana asana helps in improving the flexibility and strength of both the abdominal and back muscles.
Instructions:
- Kneel on a yoga mat, keeping your spine erect and knees just below the hips.
- Gradually, tilt backward as you inhale, touching each foot with your palms, one after another.
- Your arms, chest, and shoulders must be stretched through a significant arch that is formed on the lower back.
- Hold this position for nearly 8 seconds while breathing in a normal way.
- You may want to repeat this 8 times per session.
Setu Bandha Sarvangasana (Pelvic Bridging)
Setu Bandha Sarvangasana helps in improving the strength of the abdominal muscles, thus getting rid of that stubborn belly fat.
Instructions:
- Lie with your back resting on a yoga mat, with the knees folded.
- Your arms should be placed by the sides of the body.
- Inhale deeply and lift the hips off the floor, while simultaneously tightening both hip and abdominal muscles.
- Hold this position for approximately 5 seconds, and then slowly descend during exhalation.
- Repeat the exercise at least 10 times.
Precautions to keep in mind while performing these asanas
While yoga can be beneficial, it’s essential to prioritize safety and follow these precautions.
1. Timing of initiation
Begin yoga exercises only after receiving clearance from your healthcare provider, usually around six weeks postpartum, for uncomplicated deliveries. Allow your body time to regain strength before engaging in more intense physical activities.
2. Gentle progression
Initiate your yoga practice with gentle poses and gradually progress to more advanced postures. Pay close attention to how your body responds and avoid pushing yourself too hard.
3. Focus on core engagement
When targeting belly fat, emphasize core-engaging yoga poses. However, be cautious not to strain the abdominal muscles excessively. Exercises like pelvic tilts and controlled breathing can be practical without causing undue stress.
4. Avoid straining abdominal muscles
Post-pregnancy, abdominal muscles may be weakened or separated. Avoid poses that strain the abdominal muscles excessively. Instead, focus on exercises that promote gentle toning without compromising the healing process.
5. Pelvic floor awareness:
Pay special attention to your pelvic floor muscles, which may be weakened after childbirth. Include pelvic floor exercises into your routine and avoid poses that pressure the pelvic region excessively.
6. Stay hydrated and well-nourished
Adequate hydration and a well-balanced diet are crucial for postpartum recovery. Ensure you nourish your body with the necessary nutrients to support energy levels during yoga.
On a Final Note:
Daily yoga practice can help you stay happy, calm, more productive, and healthy, while simultaneously toning your core and reducing belly fat post-pregnancy.
FAQs
1. What is the best yoga for a postpartum belly?
Yoga poses targeting the postpartum belly include gentle core-strengthening asanas like pelvic tilts, Cat-Cow stretches, and modified planks. Ensure gradual progression and consult a healthcare professional before starting.
2. What is the best post-pregnancy weight loss yoga?
Yoga post-pregnancy aids weight loss by including poses focusing on core strength and toning. Start gently with pelvic floor exercises and Bridge pose, gradually increasing intensity as recovery progresses.
3. What is the best yoga after delivery to reduce the tummy?
Focus on poses like Cobra, Boat pose, and modified abdominal exercises. They help with the gentle engagement of core muscles to promote toning.
4. What is the best yoga after pregnancy to reduce the tummy?
Post-pregnancy yoga for reducing tummy involves gradual incorporation of poses like Child’s pose and Seated Forward Bend to engage and tone the abdominal region.
5. What is the ideal yoga to reduce belly?
Yoga poses that target belly reduction include the Bridge pose, Cat-Cow stretches, and Boat pose. Engage in regular practice while being mindful of your body’s postpartum recovery.
Disclaimer: The information provided here is for general information and not meant to substitute any medical advice. Please consult your doctor for appropriate medical consultation.
