Delivery Ke Baad Weight Loss Ke Liye Yoga: Kab, Kaise aur Kitna

Latika · MA in Yoga, NET QualifiedUpdated 12 October 2026 · 3 min read

Delivery ke baad body ne nau mahine bahut kuch jhela hai. Weight badhna, pet ka dheela hona, kamar dard aur thakaan, yeh sab normal hai. Achhi baat yeh hai ki sahi time par aur sahi tareeke se shuru kiya yoga body ko wapas taakat dene mein madad karta hai. Bas jaldi mat kijiye.

Delivery ke baad koi bhi exercise shuru karne se pehle apne doctor se haan zaroor lein. Normal delivery mein aksar kuch hafton baad, aur C-section mein usse zyada time lagta hai. Aapke doctor hi bata sakte hain ki aapki body taiyaar hai ya nahi.

Pehle kya: saans aur halki movement

Doctor ki haan ke baad pehle 2 se 4 hafte halke rakhein. Is waqt ka goal weight kam karna nahi, balki pet aur pelvic area ki andar ki muscles ko dobara jagana hai.

1. 1
   Pet se gehri saansPeeth ke bal letkar, ghutne mode. Saans lete waqt pet halka phoole, chhodte waqt naabhi ko dheere se andar ki taraf khinchein. Roz 5 minute.
2. 2
   Pelvic tiltUsi position mein saans chhodte hue kamar ko zameen ki taraf halka dabayein, phir dheela chhodein. 8 se 10 baar.
3. 3
   Marjariasana (Cat-Cow)Haathon aur ghutnon par aakar saans ke saath kamar ko upar aur neeche le jaayein. Kamar ki akdan ke liye bahut achha.
4. 4
   Setu Bandhasana (Bridge)Hips ko dheere se uthayein, 3 se 5 saans rukein. Hips aur kamar ko taakat deta hai.
5. 5
   Tadasana aur halki walkSeedha khade hona aur roz thodi der chalna posture aur stamina dono wapas laata hai.

Shuru mein kya avoid karein

• Crunches, Naukasana aur pet par zor daalne wale asana, jab tak doctor ya teacher na kahein.
• Kapalbhati aur tez saans wale pranayama.
• Gehre twist aur bahut zyada peeche jhukne wale asana.
• Koodna, daudna ya tez Surya Namaskar.

Delivery ke baad kai women mein pet ki beech wali muscles thodi alag ho jaati hain. Is mein pet par zor daalne wali exercise problem badha sakti hai. Agar pet ke beech mein ubhaar ya gap mehsoos ho, toh doctor ya physiotherapist se check karwayein.

Kuch hafton baad: dheere dheere badhayein

Jab body halka mehsoos kare aur doctor kahein, tab dheere dheere Surya Namaskar ke slow rounds, Utkatasana, Virabhadrasana II aur Trikonasana jod sakti hain. Hafte mein 4 se 5 din, 20 se 30 minute kaafi hai. Asanas ke liye ghar baithe weight loss ke liye yoga dekhein.

Khaana aur neend

• Agar aap feed kara rahi hain toh khaana bahut kam na karein. Body ko is waqt poshan chahiye.
• Dal, dahi, paneer, ande jaise protein aur sabziyan har meal mein rakhein.
• Paani poora piyein, khaaskar feed karate waqt.
• Jab baby so raha ho, aap bhi aaram karein. Neend ki kami se bhookh aur thakaan dono badhti hain.

Delivery ke baad weight dheere jaata hai, aur yeh bilkul theek hai. Har body alag hai, isliye kisi aur se tulna mat kijiye. Roz thoda karna, kabhi kabhi bahut karne se kahin behtar hai.

Yeh article general jaankari ke liye hai, medical salah nahi. Koi health condition, injury ya pregnancy ho toh yoga shuru karne se pehle doctor se baat karein.