Surya Namaskar - postpartum - after delivery

Question

I had a normal delivery, however, I was under immense physical and emotional pressure due to various reasons.  I never got rest either physically or mentally.  I had to walk a lot, go up and down the stairs, etc., for all the 9 weeks after delivery.  I had Urinary Tract infection and a high fever after about 20 days after delivery.  I also had an ear infection after about 70 days of delivery. I had to take a lot of antibiotics due to same reason.

I had severe leg pain and felt like sitting or sleeping every now and then. I also had a lot of back and neck pain, maybe due to immense pressure (lifting the child, childcare, etc.,).  I was exercising (stretching exercises) and doing a bit of yoga (surya namaskar - sun salutation) before pregnancy and took up only walking during pregnancy.  I read that we can start exercising 6 weeks postpartum if we had a normal delivery. I started exercising (surya namaskar and stretching exercises) from 13 weeks postpartum, so that I feel better physically adn mentally.  However, I find that my left side bones mainly, hip region, knees, etc., pain a lot.  In fact, it has radiated to my waist as well as right side knee.  I am not sure if it is bone pain or muscular pain.  

Please let me know if I can continue with exercising mentioned above  (I am 31 years old now and have been practising some or the other form of exercise since 13 years of age except for 3 years).  May I know if I will really become normal and healthy again.

Answer 1

It is advisable to wait for at least 6 weeks after delivery before starting any form of strenuous exercise including surya namaskar. However, it is always better to consult a doctor before starting any form of exercise. Surya Namaskar is an ancient Indian practice of salutation to the sun and is a great way to start your postpartum journey. Postpartum women after atleast 6 weeks in consultation with doctor, should begin with a gentle practice of Surya Namaskar to help build strength, agility, and flexibility.

• Begin in mountain pose (Tadasana) and draw your awareness inward. Inhale and raise your arms, palms facing out and then exhale to arch your back and look up.
• Inhale and step your feet wide apart and bend your knees, lowering your hips and torso as if you are sitting in a chair. Then exhale, draw your navel in and lift your chest as you arch your back and look up.
• Inhale and bend your right knee, bringing your right foot towards your right hand. Then exhale and step your right foot back into a lunge.
• Inhale and step your feet together and raise your arms out to the sides. Then exhale and bring your palms together in front of your chest.
• Inhale and step your feet wide apart and bend your left knee, bringing your left foot towards your left hand. Then exhale and step your left foot back into a lunge.
• Inhale and step your feet together and raise your arms out to the sides. Then exhale and bring your palms together in front of your chest.
• Inhale and step your feet wide apart and bend both knees, lowering your hips and torso as if you are sitting in a chair. Then exhale, draw your navel in and lift your chest as you arch your back and look up.
• Inhale and raise your arms, palms facing out and then exhale to arch your back and look up.

Finish the practice by returning to mountain pose (Tadasana).

After completing the practice, take a few moments to sit in stillness and just observe the sensations in your body.

Remember to be gentle with yourself. Take your time and listen to your body as you practice. If you experience any discomfort, come out of the pose and rest.