Yoga and meditation will play a significant role in relaxing your mind and helping you settle within.
Post pregnancy is a tough time for most women who deal with its after-effects, such as weight gain, sagging of muscles, joint pain, backache, fatigue, hormonal imbalance, high blood pressure, and weakness due to some deficiency. ‘The initial 40-day period was quite difficult as, during that time, I felt weak, both physically and emotionally, and wanted the same love and attention as my baby. During this phase, some women are not very strong, and they get irritated with petty things. This is very common, and I went through it too,’ says Meghna Kalta, a yoga teacher and a mother. Yogic postures can help deal with symptoms of postpartum depression. ‘I had a C-section delivery, and though there was physical pain, yoga and meditation played a significant role in relaxing my mind and helping me settle within’, Kalta said.
Step by step guide on how to Yoga it through postpartum depression
Deep breathing techniques or pranayama
‘I was asked to go slow on intense yogic postures in the first six months after pregnancy, Kalita said. She started with meditation and pranayamas or breathing exercises. Ujjayi breath, full yogic breath, bhramari pranayama (bee breath), yoga nidra ,nadi shodhan pranayama (alternate nostril breathing technique) are some of the breathing techniques. After delivery, Kalta continued nadi shodhan pranayama throughout for the first six months. This helped her recover faster and better.
Yoga mudras
You can also perform yoga mudras. Yoga mudras are another powerful tool to recover from postpartum depression. Based on the principle of Ayurveda, yoga mudras are understood as a healing modality. The Sanskrit word mudra is translated as a gesture. Mudras are used to enrgise different parts of the body. Our fingers have the characteristics of these elements, and each of these five elements serves a specific and important function within the body. The fingers are akin to electrical circuits. The use of mudras adjusts the flow of energy – affecting the balance of air, fire, water and earth. Here are 10 things that increase your risk of depression.
Chin Mudra
- Hold the thumb and index finger together lightly while extending the remaining three fingers.
- The thumb and index finger need only touch together, without exerting any pressure.
- Keep the three extended fingers as straight as possible.
- The hands can then be placed on the thighs, facing upwards.
- Now, observe the flow of breath and its effect.
Chinmayi Mudra
- In this mudra, the thumb and forefinger form a ring, and the three remaining fingers are curled into the palms of the hands.
- The hands are placed on the thighs with palms facing upwards, and deep comfortable Ujjayi breaths are taken.
- Observe the flow of breath and its effect.
Adi Mudra
- In Adi Mudra, the thumb is placed at the base of the small finger, and the remaining fingers curl over the thumb, forming a light fist.
- The palms are again placed facing upwards on the thighs and the breathing repeated.
Brahma Mudra
- Here both hands are placed in adi Mudra, then with the knuckles of both hands together, the hands facing upward are placed at the navel area, and the flow of breath continued.
Tips
- Yoga mudras are practised sitting cross-legged, in vajrasana or the lotus posture, or even by sitting comfortably on a chair. Ideally, ujjayi breathing is done when practising most mudras.
- In each yoga mudra, take at least twelve breaths and carefully observe the flow of energy in the body.
- It is strongly recommended that these mudras are learned and practised under the supervision of an expert.
After about six months, you can start with a few gentle yoga poses.
Post pregnancy weight
‘For me, it was not easy to get back in shape and lose all the extra weight that I had gained around my belly. This flab had also started straining my knees and legs. With regular yoga practices and performing sequences like surya namaskar after six months of my delivery, I was able to lose weight’, says Kalta, ‘Yoga and meditation made life so much easier for me, despite a C-section.’ Here are 11 things that happens after pregnancy that no one tells you about.
With Inputs from Dr Vedamurthachar, Head of Department, Department of Research and Development, The Art of Living International Campus Bangalore since 2004.
Courtesy: TheHealthSite
