The main focus after childbirth is restrengthening the abdominal muscles and the muscles of the pelvic floor and reducing the expanded size of the uterus. Most importantly in rebuilding your strength postnatal, is a slow, gradual approach.
Caution: During and after birth the abdominal muscles are in a weakened state; the rectus muscles can separate, herniate. If you experience a hernia, a small bulge in the abdomen, do not begin abdominal strengthening asanas, consult with your doctor.
Vaginal Birth: wait three weeks before returning to normal physical activities.
Caesarean Birth: wait six weeks before returning to normal physical activities.
If you experienced episiptomy or perineal tear, allow six weeks or longer until fully healed, before returning to normal physical activities.
Begin with pelvic floor strengthening, vaginal contractions, kegels, alternating between contacting and relaxing the sphincter muscles around the opening of the vagina to increase circulation, help heal and restore lost sensation and tighten the vaginal muscles.
When returning to your regular physical activities, be mindful that the increased relaxin will remain in the body until approximately two months after delivery, if you are breastfeeding, two months post-lactation; approach deep stretches with caution so as not to over stretch the body, especially with forward and backward bends.