All that pushing during labor makes a compromised pelvic floor understandably. After giving birth, as you sneeze or a heartfelt laugh, it is not unusual to experience a lessened sexual sensation or irritating urine leakage. It’s all because of an organ that moves beyond its ordinary anatomical position. Follow the following asana for this whole month.
Kegel Exercises
This pose generally focus on contractions of your pelvic area. These contractions correct incontinence and strengthen the pelvic floor.
Steps:
- Sitting with your back against a wall, squat on several cushions.
- Bring your hands together in front of your heart in the Anjali mudra gesture.
- Take a moment to become familiar with your pelvic-floor muscles by imagining that I am peeing and wish to stop the flow of urine.
- Tighten your jaw and your pelvic-floor muscles simultaneously. Hold the position to count of five and then release.
- Repeat these four times, contracting while you inhale and relaxing on exhalation.
- Rapidly squeeze and release the muscles, thirty times.
Relaxation Pose
This pose can be done as a replacement for a power nap. Yoga can help a woman’s post-pregnancy body to closely resemble her pre-pregnancy form. It is to be noted. However, six months should be given to the body to recover from pregnancy before initiating yoga.
Steps:
- Place a pillow lengthwise on the mat and lie down on it.
- With your head placed on the upper edge, close your eyes and breathe deep and slow.
- You should begin to feel relaxed very quickly.
We suggest you read our article on the new mom diet for this month: New Mom diet – Month 8