After birth, with the practice of yoga asanas should wait, because there is a long period of purification of the uterus, it is reduced and takes the former position in the abdominal cavity. Some asanas can harm the process. Therefore, it is recommended after delivery to start a yoga practice with Pranayama.
Within a month after giving birth, after the mandatory 2-week rest can be done Shavasana, and Ujjayi Pranayama Viloma (only 20 to 30 minutes) in the morning or in the evening or in the morning and evening. In pranayama organs and the abdominal muscles are reserved to the spine and toward the chest. It strengthens the abdominal muscles and helps the uterus return to its normal state, but also improves the quality of breast milk, purifying it, and strengthens the secret activities of the mammary glands, so they emit large amounts of milk. In addition, this practice relieves stress from the nervous system.
For information on how to correctly perform Shavasana , can be read in a previous article . We will focus on pranayama.
Ujjayi in Sanskrit “a great victory” – it is a victory over the apathy and the low level of prana. To perform Ujjayi pranayama, sit in any comfortable position. Follow khechari-wise, t. E., Fold tongue up and back so that it rested against the lower part of the back of the palate. Breathing through your nose deeply and gently – like a light snore of a sleeping child. Feel that you are breathing larynx. During inhalation fill first the lower part of the lungs, then the middle and finally the upper part. Do not push the chest muscles. Air intake and breast enlargement should synchronize. After some practice this Pranayama can be done with the asanas or separately. This simple technique provides a very soft and subtle effects on the nursing mother. It tones the nervous system and calms the mind.
Viloma (portioned breathing)
Take a comfortable position with your back straight. Take a deep breath through your nose and exhale through the mouth portions, the lips at the same time add the “tube”, but do not strain. Exhale is similar to that as if you blow on a feather. Between the air portionwise delay of 1-2 sec. And then a smooth breath without holding your breath. This breathing can be performed in any comfortable position. Below are embodiments of this Pranayamy:
Option 1. Breath comes in three portions (breath-breath-breath) and smooth exhalation
Option 2: Soft breath, exhale in three portions (exhalation-exhalation-exhalation)
Option 3. Both inhalation and exhalation unit dose (breath-breath-breath, then exhale exhalation, exhalation)