After bariatric surgery, you need to keep your body in motion and yoga is a great way to do that. Yoga is also used as a calming technique and keeping your stress levels low can help you stop turning back to bad habits like poor eating. These are seven calming yoga techniques you can try as you heal from bariatric surgery.
1. Standing Forward Bend
Stand up tall, extend you arms up and exhale. Then bend your knees enough to place your palms on the floor with your head tucked between your knees. Lift your head forward and down and be aware of how your spine stretches as you move your head in different directions. Hold this pause for 6-8 breaths an on the last inhale, stretch your arms outward and raise yourself back up to a standing position. This is a great stretch for your hamstrings, thighs, and hips.
2. Cat-Cow Pose
This is a combination yoga pose. First, start in the cat position on all fours. While exhaling, arch your back and lift your navel up toward your spine while looking down. Bring your head back up to a neutral position and straighten your back. Next, you will shift into the cow position by inhaling and tilting your pelvis so that your tailbone sticks up. Continue to bring your navel in so that your abdominal muscles hug your spine and notice how your lower back stretches out.
3. Easy Pose
Start by sitting up straight with your legs extended then cross your legs with your knees out wide so that you are sitting in a crisscross position. Place your palms on your knees and align your spine so that you are sitting with your weight balanced. Relax your feet, neck, and thighs and stay in the position for one minute before you gently release and reverse the way your legs are crossing. By opening your hips and lengthening your spine, you can relieve anxiety and feel calmer.
4. Head to Knees Forward Bend
Sit straight with your legs extended and your head facing down toward your knees. Bend your left leg and bring the bottom of your foot to the inside of your right thigh. Put your pals on either side of the right leg and continue inhaling and exhaling as you fold forward toward your extended leg. Hold this pose for 5-6 breaths and then repeat it by folding your other leg.
5. Bridge Pose
Lay on your back and bend your knees with both feet flat on the floor, aligned with your hips. Let your arms rest with the palms down on the ground beside you. Inhale, lift your hips up, and roll your spine off the ground. Gently squeeze your knees together to keep them in line with your hips and feet. Press your arms and shoulders down to open the chest and engage your legs and buttocks to lift your hips higher. Hold this position for 4-8 breaths to gently stretch your legs and back.
6. Corpse Pose
This is a relaxing position that give your mind and body a chance to quiet down and destress. Lie flat on your back with your legs extended by not touching. Place your arms on either side of your body, resting on the ground with the palms facing up. Let your facial muscles relax and close your eyes as you breathe deeply. Starting at the top of your head, let your mind focus on each part of your body until you reach the bottom of your toes. Hold this position for 4-5 minutes, breathing deeply and meditating the entire time.
7. Child’s Pose
This is a great pose to start and end your yoga routine with because it allows you to fully relax and center yourself. Kneel on the ground with your legs together and sit back on your heels. Extend your torso up then slowly bend forward from the hips until your chest rests on your thighs and your forehead rests on the ground in front of you. Hold this position for 5-6 breathes and take note of how relaxed you feel.
Bariatric Surgery Consultations
If you’ve been struggling to lose weight and want to achieve a healthier lifestyle, schedule a consultation bariatric surgery with Dr. Balsama. During your recovery, he can offer you more advice so that the entire procedure is as comfortable as possible.
