POSTPARTUM
QUICK READ
Post-partum 6 minggu pertama · foundation phase
3 pose foundation: deep breathing + cat cow gentle + legs up wall
Fokus pelvic floor + diafragma reconnect
Timeline balik vinyasa: 8-12 minggu individual
Consult dokter buat clearance timing per fase
BAGIAN 1 · Kenapa Post-Partum Butuh Approach Berbeda
Pregnancy plus delivery ubah body kamu significantly. Diafragma plus pelvic floor separated (diastasis recti common di 60% new moms), abdominal muscle stretched, joint laxity dari relaxin hormon masih ada 3-6 bulan.
Push intense practice terlalu cepat bikin recovery lambat plus risk chronic issue. Gentle progressive approach bikin foundation kuat buat sustainable practice long-term.
BAGIAN 2 · Timeline Per Fase
FASE 1 · WEEK 1-6
Focus: Foundation restoration
Practice: Deep breathing + gentle movement
Skip: Any weight-bearing plus twisting
Consult: 6-week check-up before progression
FASE 2 · WEEK 7-12
Focus: Gentle rebuilding
Practice: Modified yin + restorative + basic vinyasa
Add gradually: Cat cow full range + downward dog + gentle warrior
Watch: Diastasis recti · pelvic floor engagement
FASE 3 · WEEK 12+
Focus: Full practice return
Practice: Full vinyasa flow · gradual intensity
Continue: Pelvic floor awareness · abdominal engagement
Advanced: Inversi + arm balance individual timing
BAGIAN 3 · 3 Pose Foundation Detail
Pose 1 · Deep Diaphragmatic Breathing
Setup: Supine · lutut tekuk · kaki di lantai
Tangan di perut · 4-count inhale · 6-count exhale
10 rep · 2-3 kali sehari
Benefit: Reconnect diafragma + pelvic floor
Pose 2 · Cat Cow Gentle
Setup: Merangkak · knees under hips · hands under shoulders
Movement: Small range · fokus segmental spine
10-15 rotations · napas konsisten
Benefit: Spine mobility restore + pelvic tilt awareness
Pose 3 · Legs Up Wall
Setup: Bokong nempel dinding · kaki lurus ke atas
Duration: 3-5 menit
Napas dalam konsisten
Benefit: Drain fatigue · autonomic nervous system reset
BAGIAN 4 · Sinyal Ready Progression
Diastasis recti gap turun (finger test)
Pelvic floor engagement conscious plus strong
Sleep quality improve · energy naik
Doctor clearance buat exercise progression
BAGIAN 5 · Warning Signs
STOP PRACTICE + CONSULT KALAU
Coning atau doming di perut pas movement
Pelvic pressure yang unusual
Bleeding kembali setelah stopped
Chronic pelvic pain
FAQ
Boleh yoga sebelum 6-week check?
Breathing + gentle mobility OK · skip pose weight-bearing plus intense sebelum clearance.
C-section recovery beda?
Iya · timeline lebih lambat · fokus scar healing plus abdominal reconnect. Consult dokter buat specific timeline.
Boleh handstand setelah post-partum?
Boleh · biasanya 6-12 bulan post-partum tergantung individual. Gradual buildup penting.
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