Hi Cali_Mom
I feel quite unqualified to answer this question so I went looking for someone with more experience to address this. Roberta Hughes, who is a Yin Yoga teacher and Pre/Post-Natal Yoga teacher, and a mom, in Parker Colorado, helped out. You can learn more about Roberta at this web site:
http://www.theyinyogacenter.com Here is what she offers:
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This is a great question Bernie. I will answer based on my personal experience and the work I have done with Post-Natal Recovery:
The six weeks following delivery is a time for healing for the mother. After delivery, most women will notice that their bodies are very stiff and tight. After I delivered, I could hardly do a forward fold. However, yin postures can be used to gently stretch the body, as well as massage the belly (through) and stimulate abdominal muscles in a gentle way. My recommendation to women who have had a healthy vaginal birth:
Week 1: Lots of Kegels and Belly Massage! When taking a shower, do kegels continuosly as you wash and rinse your hair. Spend 1-2 minutes massaging the belly in a clockwise motion with moderate to deep pressure.
Week 2: Add in forward folds to stretch the hamstrings and compress the belly. Seated forward fold and legs up the wall are perfect. Avoid hip openers and inner-thigh stretches for now.
Week 3: Continue with forward folds. Add in lying twists to help massage the belly, shrink the uterus, and stimulate the abdominal muscles.
Week 4: Continue with above. Add inner thigh forward folds.
Week 5: Continue with above. Add deeper twists (seated) to work the abdominals gently.
Week 6: After getting a clear check up from your doctor, begin core strengthening work and continue with the postures above.
1-2 yin postures a day in the format listed above, can very nourishing for a new mom. She will find that doing one of the things on the list consistently will make a difference. She will need to remember to be "flexible" with her expectations and feel satisfied if she only has five minutes here and there throughout the day, rather than a full 30-60 minutes to do a complete series.
I hope this is helpful.
Peace,
Roberta
