Surya Namaskar, also known as Sun Salutation, is a series of yoga postures that offer numerous physical and mental health benefits. For new mothers, resuming this practice after delivery requires careful consideration. The postpartum body undergoes significant changes, and starting Surya Namaskar too early can potentially cause harm. In this article, we will explore the various factors that determine when it is safe to begin this yoga sequence after childbirth.
Physical Recovery after Delivery
Uterine Involution: After giving birth, the uterus goes through a process of involution, which is its return to the pre – pregnancy state. In a normal vaginal delivery, this process usually takes around 6 weeks. During this time, the uterus is contracting and shedding its lining. Performing Surya Namaskar, especially the postures that involve deep abdominal contractions or pressure on the abdomen, can disrupt this natural process of uterine involution. For example, postures like Cobra pose (Bhujangasana) or Boat pose (Navasana) can put stress on the still – recovering uterus and may lead to increased bleeding or delay in the complete involution of the uterus.
Perineal Healing in Vaginal Deliveries: If a mother has had a vaginal delivery, the perineal area may have experienced tearing or an episiotomy. The healing of these areas is crucial. A minor perineal tear might take a week or two to heal, while more severe tears can take several weeks. The movements involved in Surya Namaskar, such as forward bends and standing postures that can cause friction or pressure on the perineal region, can reopen the wound, lead to infection, or cause pain. Even simple movements like bringing the legs together or spreading them wide during certain yoga poses can be uncomfortable or harmful during the healing process.
Cesarean Section Incision Healing: For mothers who have had a cesarean section, the abdominal incision needs sufficient time to heal. The surgical wound usually takes about 4 – 6 weeks to close properly. During this recovery period, any stretching, bending, or twisting movements that affect the incision area can be dangerous. In Surya Namaskar, poses like the Standing Forward Bend (Uttanasana) or the Triangle pose (Trikonasana) can put strain on the abdominal muscles and the incision site. This can cause pain, delay healing, or even lead to wound dehiscence, which is the reopening of the surgical wound.
Hormonal Changes and Their Impact
Prolactin and Breastfeeding: Prolactin is the hormone responsible for milk production in breastfeeding mothers. High levels of prolactin can cause joint laxity and affect a woman’s energy levels. During Surya Namaskar, there are various weight – bearing and stretching postures that require stable joints. The hormonal – induced joint laxity can increase the risk of joint injuries, such as sprains in the wrists, knees, or ankles. Additionally, the energy demands of breastfeeding and the potential for fatigue due to high prolactin levels mean that mothers may find it more difficult to complete the entire sequence of Surya Namaskar without overexerting themselves.
Estrogen and Relaxin: During pregnancy, the body produces hormones like estrogen and relaxin, which help to relax the ligaments and joints in preparation for childbirth. After delivery, these hormones remain in the body for some time. The lingering effects of relaxin, in particular, can make the mother more prone to joint injuries during physical activities like yoga. The stretching and bending movements in Surya Namaskar can be more challenging and risky as the joints may be more flexible than normal, potentially leading to overstretching or dislocation.
General Guidelines for Resuming Surya Namaskar
The 6 – Week Rule as a Starting Point: Traditionally, the 6 – week postpartum check – up with a healthcare provider is an important milestone. If the mother has had an uncomplicated vaginal delivery and has no signs of abnormal bleeding, pain, or other health issues during this period, light physical activities can be gradually introduced. However, starting Surya Namaskar right at 6 weeks may still be too early for most mothers. It is more of a guideline to start considering increasing mobility and gentle exercises.
Individual Assessment by a Healthcare Provider：Each mother’s body responds differently to childbirth. A healthcare provider will conduct a comprehensive assessment during the postpartum check – up. This includes checking the mother’s blood pressure, hemoglobin levels, pelvic floor function, and the condition of any incisions or tears. Based on this assessment, personalized advice can be given regarding when and how to start Surya Namaskar. For example, if a mother has a history of pelvic floor problems or a more difficult delivery, more time may be needed for recovery before attempting yoga postures.
Gradual Progression：Even if a mother is cleared to start some form of exercise, when it comes to Surya Namaskar, it is essential to start slowly and progress gradually. Begin with simple and modified postures. For instance, instead of the full Cobra pose, start with a gentle spinal extension with less pressure on the abdomen. In Standing Forward Bend, you can keep a slight bend in the knees to reduce the strain on the back and abdomen. As the body adapts and strength improves, the intensity and complexity of the postures can be increased incrementally.
Modifications and Precautions for New Mothers
Pelvic Floor Exercises First: Before attempting Surya Namaskar, it is crucial for new mothers to focus on pelvic floor exercises. These can be done from the early postpartum period. Kegel exercises, for example, help to strengthen the pelvic floor muscles that may have been stretched during childbirth. Strengthening these muscles is beneficial as it provides support to the pelvic organs during physical activities like yoga. A strong pelvic floor can also help in preventing issues like urinary incontinence that can be exacerbated by the movements in Surya Namaskar.
Core Strengthening with Caution: Core strengthening is an important part of preparing for Surya Namaskar, but it needs to be done with care. In the early postpartum stages, avoid traditional abdominal exercises that put a lot of pressure on the abdomen, such as sit – ups. Instead, start with gentle core activation exercises like abdominal bracing. Lie on your back with your knees bent, and gently tighten your abdominal muscles as if you are pulling your belly button in towards your spine. Hold for a few seconds and repeat. This helps to re – engage the core muscles without straining the still – healing uterus or abdominal muscles.
Pay Attention to Breathing: Proper breathing is a fundamental aspect of yoga, including Surya Namaskar. For new mothers, focusing on deep, slow, and controlled breathing can help in relaxation and also in engaging the muscles correctly during the postures. During the postpartum period, hormonal changes and physical discomfort can sometimes cause shallow or rapid breathing. Conscious breathing during yoga practice can improve oxygen supply to the body, reduce stress, and enhance the overall experience of the practice.
Signs That You May Be Pushing Yourself Too Hard
Excessive Fatigue: If you feel extremely tired after attempting even a modified version of Surya Namaskar, it is a sign that you may be overexerting yourself. Fatigue during the postpartum period can also impact milk production in breastfeeding mothers. It is important to listen to your body and rest if you feel overly tired. You may need to reduce the number of postures or the intensity of the practice.
Increased Pain: Any new or worsening pain during or after performing Surya Namaskar, especially in the pelvic area, abdomen, back, or joints, indicates that something may be wrong. It could mean that the postures are too strenuous for your current level of recovery or that you have an injury. In such cases, stop the practice immediately and consult your healthcare provider. You may need to modify the postures further or wait longer before resuming.
Bleeding or Spotting: Vaginal bleeding or spotting that increases after attempting Surya Namaskar may suggest that the physical activity is interfering with the body’s healing process. This is especially concerning if you have already passed the initial postpartum bleeding phase. If this occurs, it is necessary to rest and seek medical advice. You may have overstressed the uterus or perineal area during the practice.
Conclusion
Resuming Surya Namaskar after delivery is a decision that should be based on a thorough understanding of your body’s physical recovery, hormonal changes, and individual health conditions. It is a beautiful and beneficial practice, but it must be approached with caution and patience. By following the guidelines provided by healthcare professionals, starting with gentle modifications, and listening to your body’s signals, new mothers can gradually and safely incorporate Surya Namaskar into their postpartum fitness routine, reaping the physical and mental health benefits it offers. Remember, every mother’s journey is unique, and taking the time to ensure a safe return to exercise is of utmost importance.
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