{"id":17329,"date":"2023-05-29T11:41:18","date_gmt":"2023-05-29T09:41:18","guid":{"rendered":"https:\/\/mamayoga.es\/?p=17329"},"modified":"2026-01-07T12:00:23","modified_gmt":"2026-01-07T11:00:23","slug":"postpartum-yoga-how-to-get-back-into-it-after-giving-birth","status":"publish","type":"post","link":"https:\/\/mamayoga.es\/en\/yoga-postparto-como-retomar-la-practica-despues-de-dar-a-luz\/","title":{"rendered":"Postpartum yoga: how to resume the practice after giving birth"},"content":{"rendered":"

In the last weeks before the arrival of the baby, you want to get everything ready so that there are no surprises (which there will be...), which is why many of you ask us how and when you can start practicing yoga again. From mamayoga<\/a><\/strong> we explain how to resume the practice after giving birth, within postpartum yoga.<\/strong><\/p>\n\n\n\n

<\/a>the quarantine<\/h2>\n\n\n\n

The immediate postpartum period, the hours and days that follow the birth of the baby, will be marked by the so-called quarantine. For more or less 40 days you will have bleeding, cramps and various physical and hormonal changes. Your body is recovering from the marathon of pregnancy and childbirth<\/strong>. If you have given birth vaginally or by caesarean section, it is important that you respect this recovery period.<\/p>\n\n\n\n

Most likely, during this period you will not feel energized at all. Adaptation to breastfeeding, sleepless nights, laughter, crying. Everything will change and your energy will be deep inside and your attention will be all towards the baby.<\/p>\n\n\n\n

those days you can use the breaths, meditations or chanting of mantras<\/strong> What have you learned during the prenatal yoga<\/a><\/strong>, to dedicate a few minutes to you, to your care. Also do gentle stretches and become aware of how your body is adapting<\/strong> to his new state.<\/p>\n\n\n\n

You can also start serving the accompaniment groups<\/strong> on-line<\/strong><\/a> <\/strong>from the tranquility of your home and without leaving the baby, the baby. Sharing with other mothers, feeling the shelter and support of the tribe<\/strong> They will help you through the densest moments of the beginning of motherhood.<\/p>\n\n\n\n

Quarantine is the mark of time on which you can guide yourself to start with the most complete postpartum yoga classes. Furthermore, the cesarean section, as it is a major operation on the body, will require a little more than these 40 days, its recovery and healing period will be about two months.<\/p>\n\n\n\n

\"postpartum<\/figure>\n\n\n\n

<\/a>The beginning of the practice<\/h2>\n\n\n\n

There is a newcomer to the family, you are getting to know each other and in every relationship there will be ups and downs. Some of you will understand each other instantly, although there are times when you will feel overwhelmed. Do not beat yourself up to seek perfection, adapt to the change of life in all aspects that lie ahead. Every baby is a world<\/strong>, learn to listen and love the being you have in your arms.<\/p>\n\n\n\n

After the quarantine you will feel encouraged and strong to start your practice. It is a progress of listening to your body and adaptation to your needs and those of the creature.<\/p>\n\n\n\n

Starting your yoga practice, finding a time a week that is for you, will be an important milestone for your health and care.<\/strong> There will be days that you can practice 5 minutes, another 20, another 1 hour. Time is not the goal, it is perseverance and reminding yourself that you are the protagonist of this story.<\/p>\n\n\n\n

\u201cIf you are fine they will be fine<\/em>\u201d \u2013 Agate Subirats<\/p>\n\n\n\n

<\/a>Postpartum yoga, yoga with baby<\/h2>\n\n\n\n

The baby, the baby will find in you the refuge, the security, the familiar smell and sound<\/strong>. She's been feeling you all pregnancy and you're as much a part of her world as the creature itself. It doesn't really distinguish between you and him or her. That will make you not want to take off from each other.<\/p>\n\n\n\n

For this reason postpartum yoga is yoga shared with the baby, the baby<\/strong>. You do yoga with the advantage that there is no separation.<\/p>\n\n\n\n

It is a practice adapted to your vital moment shared with other mothers in your same state<\/strong>. Adequate exercises and accompaniment at all times. There are pauses, there are laughs, there are moments to breastfeed and also miraculous silences in which you find yourself.<\/p>\n\n\n\n

\"women<\/figure>\n\n\n\n

Post-cesarean yoga<\/h2>\n\n\n\n

After a cesarean section, the body needs time, care, and a mindful return to movement. Post-cesarean yoga is not intended to accelerate recovery or achieve aesthetic goals, but rather to support a deep healing process, especially in the abdomen, pelvic floor, and scar area.<\/p>\n\n\n\n

In the initial stages, the practice focuses on mindful breathing, gentle movement, and reconnecting with the body, avoiding abdominal pressure or strenuous movements. Gradually, and always with medical approval, yoga can help reactivate the deep core, improve scar sensitivity, relieve tension, and maintain emotional balance postpartum.<\/p>\n\n\n\n

Every body and every cesarean section is different. That's why at Mamayoga we respect each woman's pace, prioritizing safety, patience, and self-care throughout the entire process.<\/p>\n\n\n\n

natural postpartum yoga<\/h2>\n\n\n\n

Natural postpartum yoga supports physical and emotional recovery after a vaginal birth. Even without surgery, the body has undergone an intense process and needs time, care, and a gradual return to movement.<\/p>\n\n\n\n

The practice focuses specifically on the pelvic floor, abdomen, and lower back, working gently and mindfully through breathing, mobility, and adapted stretching exercises. This helps regain stability, alleviate common discomforts, and maintain overall well-being postpartum.<\/p>\n\n\n\n

Natural postpartum yoga helps strengthen the pelvic floor, activate the deep abdominal muscles without creating pressure, relieve tension, and improve mood and energy levels. It also offers a space to reconnect with the body during a time of significant change, through listening and respect, without rushing or making demands.<\/p>\n\n\n\n

<\/a>don't forget about you<\/h2>\n\n\n\n

Don't forget about yourself, it's not a joke, no, don't forget about yourself. The baby, the baby is going to be very demanding in the first months and years of her life. And although the instinct of care, protection and support has awakened in you, there is another BEING to whom you must pay the same care and attention<\/strong>. Yes, it's about you, don't forget about you.<\/p>\n\n\n\n

Set aside time each day to sit quietly<\/strong> Not even 2 minutes to ask yourself: How are you? How do you feel? A time and space dedicated to listening to yourself and seeing what needs require a response, even if you cannot solve anything, listening to yourself is the first step to understanding your state and how situations affect you.<\/p>\n\n\n\n

Ask for help when you need it<\/strong>, do not become a Superwoman overwhelmed by circumstances. Love yourself, listen to yourself, share and let yourself be supported by your tribe when you need it<\/strong>.<\/p>\n\n\n\n

One way to start taking care of yourself is start your yoga practices<\/strong>. Regularity, returning to a known activity, recognizing your body and mind at this time. Start small, but start, your soul will thank you.<\/p>\n\n\n\n

Postpartum Yoga: Physical Recovery<\/h2>\n\n\n\n

Besides Postpartum yoga will be a good tool for the physical recovery of your body and your pelvic floor. <\/strong>The latter will require care and attention after nine months of pregnancy with the change in weight and positioning of your pelvis, plus childbirth with possible madness and uncontrolled pushing.<\/p>\n\n\n\n

remember the three things that shouldn't happen<\/strong> and which are reasons to go for a good pelvic floor check after childbirth:<\/p>\n\n\n\n