Practising Yoga After C- Section: Best Positions & Precautions to Take

Pregnancy is a phase in which the body undergoes tremendous physical changes. After delivery, it takes time and effort for a mother to regain her pre-pregnancy shape. Getting back in shape after a C-section delivery can be more challenging than in the case of normal delivery, as the mother can start exercising only after the C-section wound has healed, which usually takes several weeks. Yoga after a C-section can be an excellent way to ease back into physical activity. It’s not only simple to perform but also versatile, offering a variety of postures and stretches that can be adjusted to suit a mother’s comfort level and strength. Additionally, yoga can help with relaxation and stress relief, which are especially beneficial for new mothers during this transitional phase.

Can You Exercise After Having a Caesarean Section?

While there is no restriction on exercising after having a C-section surgery, it is to be noted that C-section is not the most tender procedure done on your body parts, and it is essential that you take adequate rest until you recover fully (1). Hence, you will have to wait for the right time before you can begin your postpartum yoga after the c-section routine.

C-sections result in loss of blood, as the muscles are cut and stitched back post-surgery. It is important to ensure that your incisions heal and stitches dissolve before you can start any form of exercise.

As a new mom, you might be excited and keen on reducing post-pregnancy belly fat. However, it is best to wait until you have regained your strength completely and the wounds from the surgery have healed to an extent where there is no risk of you hurting yourself with all the stretching and movements.

Yoga After Caesarean Delivery

Normally, women can start yoga six to eight weeks after the delivery. However, it is recommended to consult your doctor and discuss when to start yoga after a C-section. The doctor will gauge your body’s ability to handle physical stress and muscle pliability and give the necessary guidance. Once your doctor gives the go-ahead, you can start practising simple asanas and gradually progress to a more intense routine. Following are the reasons why yoga is recommended after pregnancy:

• Yoga after a C-section will tone your muscles, strengthen them, and aid you in overall recovery.
• Post-pregnancy yoga after c-section helps in the re-alignment of ligaments and loose muscles.
• Yoga will increase your focus and attention span, calming your mind, body, and soul.
• Yoga helps in dealing with any stressful and anxious situation calmly.
• Yoga will give strength to your organs and de-stress you.

Begin with basic stretches and follow correct breathing routine every time before starting your yoga session. Avoid excessive stretching and movement and do not push yourself beyond what your body is capable of taking.

Yoga Poses to Do After C-Section Delivery

Yoga is an ideal way to strengthen your body and re-energise it after the strain of pregnancy and delivery (2). Many women also practice yoga for a flat tummy after a C-section. But the time when you recover from a C-section delivery is best to start yoga.

Start with simple rhythmic breathing exercises, anulom-vilom pranayama, chanting ‘aum’, Shavasana and other basic stretches for the first couple of weeks and then assess your physical strength before you start with complex asanas.

Once you feel you have recovered enough, you can include the following asanas in your post-natal yoga after-c-section routines:

1. Agnisaar Kriya

Agnisaar Kriya is a cleansing technique that involves rapid abdominal movements, stimulating internal energy and aiding digestion. It helps combat common postpartum issues like indigestion, constipation, and loss of appetite. This kriya can also boost metabolism and increase vitality.

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2. Kandharasana

Also known as the Shoulder Bridge Pose, Kandharasana is excellent for toning the abdominal and pelvic organs, as well as strengthening the female reproductive system. This post c section yoga pose helps to rebuild strength in the lower back and glutes, which can be weakened during pregnancy and childbirth.

3. Bhujanga Asana

Bhujanga Asana, or the Cobra Pose, is a gentle backbend that helps to tone the muscles of the shoulders, chest, and abdomen. It can reduce lower back stiffness and improve overall flexibility. This pose is particularly useful for regaining strength in the upper body and shoulders.

4. Urdhva Prasarita Padasana

Urdhva Prasarita Padasana, or the Upward Extended Feet Pose, is a lying-down posture that strengthens the lower back and tones abdominal muscles. It can also improve posture and core stability, providing a gentle way to activate the abdominal region without putting excessive strain on it.

5. Adho Mukha Svanasana

Adho Mukha Svanasana, or the Downward-Facing Dog, is a foundational yoga pose that stretches the spine, thighs, calves, and shoulders. It promotes flexibility while improving muscle strength. This pose is also beneficial for its calming effect on the mind, helping to relieve stress and tension.

6. Tadasana

Tadasana, known as the Mountain Pose, serves as the foundation for many standing yoga poses. It is excellent for improving posture, strengthening the entire body, and enhancing blood flow. Tadasana can also promote body awareness and balance.

7. Vriksasana

Vriksasana, or the Tree Pose, is a balance-focused posture that strengthens the pelvic area and enhances stability. It is a great pose to practice as you progress in your recovery, providing a gentle yet effective way to improve body control and coordination. Additionally, it can have a positive impact on the entire body, fostering a sense of grounding and calm.

After practising these asanas for a few weeks (ideally 3-4 weeks), you can progress to more complex yoga poses such as ‘Surya Namaskar‘. But go for it only when you are comfortable and your muscle soreness has come down.

As a mother, it can be difficult to take out time to perform all these exercises in one go, especially if you are working. Plan your post cesarean yoga exercises in short and simple sequences and repeat them two to three times. For all kinds of exercises that you undertake after C-section, pay close attention to how your body responds to yoga after cesarean section postures and stop right away if you feel uncomfortable. You can also seek the help of a professional yoga instructor to take you through the initial phase of practising yoga. Yoga for pregnant women is also recommended.

Going back to her normal pre-pregnancy shape after the delivery is important for the mother as it makes her feel good, boosts her confidence, and gears her up for the challenges associated with raising a child. Yoga is an effective and convenient way to strengthen the body, both internally and externally and relax the mind at the same time.

FAQs

1. Can yoga help with postpartum emotional well-being after a C-section?

Yes, yoga can be highly beneficial for emotional well-being after a C-section. Practicing yoga helps reduce stress, anxiety, and symptoms of postpartum depression by promoting relaxation and mindfulness. Certain poses and breathing techniques can help calm the nervous system, creating a sense of peace and balance. Additionally, yoga can be a community-oriented activity, allowing new mothers to connect with others and share experiences, which further contributes to emotional well-being.

2. Are there yoga poses that can assist in healing the scar tissue from a C-section?

Yoga can be helpful in gently stretching and strengthening the area around the C-section scar. However, it’s crucial to approach this carefully to avoid putting undue strain on the healing tissue. Gentle backbends like Bhujanga Asana (Cobra Pose) and soft twisting poses can aid in mobilizing scar tissue and improving flexibility, but only when performed under the guidance of a knowledgeable yoga instructor or healthcare provider.

3. How does yoga help with posture and back pain after a C-section?

Pregnancy and childbirth can lead to changes in posture, which might cause back pain or discomfort. Yoga can help correct posture by strengthening the core, back, and shoulder muscles. Poses like Tadasana (Mountain Pose) and Adho Mukha Svanasana (Downward-Facing Dog) encourage proper alignment and flexibility, reducing strain on the lower back. Practicing these poses regularly can alleviate back pain and improve overall posture after a C-section.

Recovery after C-section surgery can take longer than recovery after normal delivery. It is, therefore, important to be extra cautious and careful while performing any exercise or yoga after the surgery. It is best to avoid any heavy movements or exercise for at least six weeks after delivery. Having a controlled diet which includes necessary nutrition will also aid in faster recovery from C-section.

References/Resources:

1. Safe return to exercise after pregnancy; Pregnancy, Birth & Baby; https://www.pregnancybirthbaby.org.au/safe-return-to-exercise-after-pregnancy

2. Munns. L, Spark. N, Crossland. A, Preston. C; The effects of yoga-based interventions on postnatal mental health and well-being: A systematic review (Heliyon); National Library of Medicine; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10845905/; January 2024

3. Curtis. K, Weinrib. A, Katz. J; Systematic Review of Yoga for Pregnant Women: Current Status and Future Directions (Evidence-Based Complementary and Alternative Medicine); National Library of Medicine; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3424788/; August 2012

4. Wieland. L, Shrestha. N, Lassi. Z, et. al.; Yoga for treating urinary incontinence in women (Cochrane Library: Cochrane Reviews); National Library of Medicine; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6394377/; February 2019

5. Sharma. R; A Review on Therapeutic Intervention of Yoga and Ayurveda in Post-Partum Depression (Open Journal of Obstetrics and Gynecology); Scientific Research; https://www.scirp.org/journal/paperinformation?paperid=116066; March 2022

6. Blagg. M, Bolgla. L; The relative activation of pelvic floor muscles during selected yoga poses (Complementary Therapies in Clinical Practice); Science Direct; https://www.sciencedirect.com/science/article/abs/pii/S174438812300049X; August 2023

7. Iftekher. S, Bakhtiar. M, Rahaman. K; Effects of yoga on flexibility and balance: a quasi-experimental study (Asian Journal of Medical and Biological Research); ResearchGate; https://www.researchgate.net/publication/319347014_Effects_of_yoga_on_flexibility_and_balance_a_quasi-experimental_study; August 2017

Also Read:

How to Sleep after C-Section?
Massage After C-section Delivery
C-Section Scars – All You Need to Know
Climbing Stairs After C-Section Delivery