Post-C-section yoga positions that are safe to perform to fit into your mommy pouch

Yoga is a kind but insightful ally on the road to postpartum recovery. Yoga offers certain exercises that help a c-section incision heal on a physical level. By engaging in gentle stretches, strengthening exercises, and breathwork—which facilitates optimal circulation and supports the healing of scar tissue—women may progressively restore their abdominal strength and flexibility.

By acknowledging the body’s inherent rhythm and pace, yoga encourages a progressive and sustainable approach to postpartum fitness, empowering women to walk their healing journey with patience and self-compassion.
The “mommy pouch,” a persistent abdominal bulge that is typical after delivery, may also be addressed with yoga poses. Women may gradually tone and firm the region while also supporting good digestion and pelvic floor function by engaging in core-strengthening activities such as gentle twists, pelvic tilts, and deep belly breathing. In addition to fostering body acceptance and awareness, yoga helps women love and appreciate their postpartum bodies and the wonderful parenting journey they have started.
In addition to its many physical advantages, yoga is a powerful tool for emotional healing and self-discovery, according to Shruthi Jain, founder of YoniTara Birth and a prenatal and postnatal specialist. With the help of mindfulness exercises, meditation, and relaxation methods, women may develop inner resilience and serenity, which will help them deal with the emotional ups and downs of postpartum time in a graceful and peaceful manner.

You may do the safe yoga positions listed below after your C-section:
Pose of the Cat and Cow
Starting on your hands and knees, place your knees firmly behind your hips and your wrists precisely under your shoulders. Indicate the top of your mat with your fingertips. Your knees and shins should be hip-width apart. Set your head in a neutral posture and avert your gaze.
1. Take a deep breath as you drop your belly to the mat to start in cow pose. Elevate your chest and chin while gazing upward toward the ceiling.
2. Displace your shoulders away from your ears and spread your shoulder blades.
3. After that, release the air and curve your back toward the ceiling by drawing your stomach to your spine. It should look like a cat stretching out its back.
4. Do not bring your chin up into your chest; instead, let the top of your head drop to the ground.
5. Take a breather to go back into Cow Pose, then release it to get back into Cat Pose.
6. Continue for five to twenty repetitions, then take a rest and sit back on your heels with your body straight.
Canine Bird:
Start in the tabletop position while on all fours.
Place your hands under your shoulders and your knees under your hips.
To maintain your spine in a neutral position, contract your abdominal muscles.
Draw the blades of your shoulder together.
Keeping your shoulders and hips parallel to the floor, raise your left leg and right arm.
Extend the back of your neck and press your chin into your chest to gaze down toward the floor.
Take a few seconds to hold this position, then return to the starting position.
Raise your right leg and left arm, then hold this posture for a little while.
Go back to where you were before. There is just one round remaining.
Execute 2–3 sets of 8–12 reps.
Bridge Position:
1. Lay on your back to begin.
2. Spread your feet shoulder-width apart on the floor, maintaining a bent knee.
3. Place your hands at your sides with the palms facing down onto the ground.
4. Take a breath and raise your hips toward the sky. Make sure your shoulders, head, and neck are all flat on the ground.
5. You have a few alternatives for how to hold the stance with your hands. Your palms may remain flat on the ground. You may elevate your body a bit higher by interlacing your fingers and pressing your hands on the floor for an added challenge. As an alternative, you may lie on your back with your thumbs to the side and your fingers pointed toward your lower back.
6. Take a deep breath and stay in place for a little while. Then, exhale as you return your hips to the floor and drop your arms back down to the floor.

1. Place your feet alone on the floor and bend your knees while lying on your back. Your lumbar spine’s natural curvature will elevate your lower back slightly off the floor in this neutral posture.
2. Let go and tilt your hips slightly in the direction of your head. You’ll feel your lower back pushing into the floor as you do this.
3. Take a few deep breaths here. Take a breath when you’re ready, then step back into neutral.
4. Perform five to ten repetitions.