Postpartum yoga conditioning method postpartum yoga action

yoga is a combination of spiritual and physical combination, which not only makes people's inner peace and peace, but also has a positive impact on health.After the birth of the baby, the new mommy will always feel tired, and many times the mood will not be good. At this time, to practice yoga at this time, you may have unexpected effects.

Shipping

1. Lie on your back, straighten your legs.The arms are flat on the side of the body, and the palms are down.

2. Inhale, at the same time, lift your head, torso, legs and arms, and leave the ground.Straighten your arms forward and parallel to the ground while exhaling, while maintaining this posture as long as possible, it is subject to hard work.

3. Slowly exhaling, gradually restore the legs and trunk to relax the whole body.Repeat this exercise 3 times.

Role: helps abdominal organs and muscles, and help promote intestinal motility and improve digestive function.

Cat extension style

1. Kneel down, sit on the heel, straighten your back.

2. Lift your hips and put your hands on the ground.Inhale, look up, shrink back muscles, keep for 5 seconds.

3. Exhale, hang your head, arch the spine, and keep it for 5 seconds.Straighten your arms and vertically on the ground.

Function: It helps the uterus to reply to the normal position.

Tiger style

1. Kneel down at the beginning, sit on both heels, and straighten the spine.Stretch forward with both hands, put them on the floor, raise your hips, and make a climbing posture.

2. Stand straight forward, inhale, and stretch your right leg back.Ghostly storage, bend your right knee, and point your knees towards your head.Gaze up with your eyes and keep it for 5 seconds.

3. Exhale, put the bent leg back under the hip, close to the chest, the toes are higher than the ground, look down on both eyes, the nose is close to the knee, and the spine should be bent into arch.Stretch your right leg to the back, and do 5 times each leg.

Function: Reduce fat in the hip and thigh area, and strong reproductive organs.

Stretch on the back of the legs

1. Sit straight up, stretch your legs forward, and put your palms on your thigh.

2. Stretch your arms forward, retract your shoulders backwards, inhale, hold your arms over your head, exhale, slowly bend forward, bent forward as comfortable as possible, grab your calves with both hands, your elbows outwards outwardAnd bending down, lower your head, as close to your knees as much as possible, and keep for 10 seconds.

3. Inhale, straighten your arms to restore.Relax the whole body and do it twice repeatedly.

Function: It helps the uterus bladder full of vitality and nourish the gonad.

All locust -style

1. Lie lying down, straighten your arms backwards, exhale, and raise your head, chest, and legs at the same time.

2. A regular breathing, keep this posture as long as possible.

3. Gradually restore, relax the whole body, repeat twice.

Function: It is good for the organs of the pelvic range.

1. What pants are yoga pants

yoga pants refer to a kind of pants worn during yoga sports. This pants have soft, breathable and good elasticity and reflection, which can closely fit the body curve. At the same time, reduce leg friction during exercise to avoid discomfort. TheyIt usually has high elasticity and can move freely with the body, as well as other functions such as sweat absorption and fast dry, to provide a better exercise experience, which is very suitable for yoga.

With the diversification of fashion elements, yoga pants not only appear in the gym, but also become trendy fashion items. Because yoga pants are thinner to wear and highlight the leg lines, especially for people with Slim figures, yoga pants pantsThe fitted version, moderate elasticity and comfortable and breathable fabrics, in addition to the visually super -visual figure, and more comfortable to wear, are welcomed by more and more fashionistas.

2. What are the fabrics of yoga pants

yoga pants are a kind of sports pants. Its material fabric requires elasticity, hygroscopic and breathable. Early yoga pants were made of cotton fabric, but this material is too heavy, non -breathable, and not suitable for intense exercise. WithThe development of science and technology, the current yoga pants are usually made of nylon and spandex.

nylon is wear -resistant, light texture, and ammonia material, good elasticity and comfortable after the upper body, yoga pants made of these two materials can fit the body like the second layer of Skin, and can absorb moisturizing and sweating and stretching exercise, soBecome an exclusive sports pants for yoga.

The yoga pants on the market are basically nylon ammonia. Their ratio is about 80:20, which is more appropriate. The spandex is too low.The ratio of 75:25 or 70:30 has a better rebound and packet sense, which can help more effective shaping during the exercise and meet the high -intensity exercise needs.

What kind of material is professional yoga cushion?

yoga Cushion Buy Questions and Answers

First problem

The advantages of the TPE cushion, light quality, easy to carry, easy to clean, dry and wet and dry non -slip, and the cushion has no smell if the material is highly purified.Most of the pads of PVC foaming are a bit flavored due to craftsmanship and cost, which cannot be removed.Even if some products have no taste, it does not mean that its ingredients change or some harmful substances do not exist, unless the export product standards have been tested.

Of course, this issue is just some of my personal views. A friend of a foundry told me that some manufacturers added some fragrance or something to remove the taste of the cushion.

Second problem

Regarding the non -slip properties of the PVC cushion, because of the problem of the product material itself, the non -slip performance of this product can only be excellent in the case of drying. When it encounters sweating, it will no longer work when you see the water.

Here we need to remind you that this is not a brand problem, but the material of the PVC cushion itself.So there was a former MM that told me that I accidentally sprinkled some water on the cushion and was slippery, and almost let me lose her losses.Of course this is a joke.

Third issue

Regarding the elasticity of the cushion.Of course, this problem is not that the PVC cushion cannot be done. In the early Cezba, Ivana's PVC cushion was very good, but the low-end domestic ones (I refer to products between 30-70) cushions?Return elasticity is not very optimistic.Of course, some people say that this is a penny and a penny, maybe.

Many people have experienced in the yoga Pavilion. A cushion stepped on a big foot epilepsy. It could not be recovered for a long time, Kneeling, or doing some joints to touch the ground.Therefore, some friends have repeatedly emphasized which cushion is too thin and thicker.In fact, this is a misunderstanding.

Fourth question

Is the 6mm cushion really thin? In fact, in our use, the cushion with good elasticity, such as the cushion of TPE is 4mm, 5mm, and 6mm.Because of its moderate softness and can quickly rebound, there is no feeling.So if you feel very thin if you feel the 6mm PVC cushion, look at its return elasticity.If you really choose a 8mm cushion with poor elasticity, what will it feel like?

After using the 8mm pads with poor elasticity, you will feel like you have stepped on a cotton under your feet, especially for friends who are initially practiced, the sense of balance is not strong. If you use such a cushion, you will be more inferior to inferiority.I always thought I was too stupid.In fact, the cushion is too thick, too soft, and the return elasticity is too poor. There is not enough hardness to support the body's balance.

What material is good for yoga cushion?

Yoga mats are paved below when practicing yoga. The type of yoga mat is generally divided into TPE foam, PVC foam, EVA, latex pads, CBR cushions, etc.

1. TPE is the highest product of Yoga mats. It does not contain chloride, does not contain metal elements. It is anti -static. Each mat is about 1200 grams, which is about 300 grams lighter than the PVC foam pad, which is more suitable for carrying.Features: soft, stickers, and grip strong -placed on any ground is more reliable.Compared with PVC -made Yoga mats, the weight is about 300 grams, and it is convenient to carry with you.

2. PVC is cheap and good. The PVC foam (PVC content 96%yoga mat is about 1500 grams) PVC is the name of a chemical raw material and a raw material.However, the PVC did not have the effect of softness and non -slip. Cushioning. Only after brewing can it produce Yoga mats and non -slip mats: PVC materials are affordable and can be bought everywhere.The quality is also guaranteed, and the cost is relatively high.

3. It is difficult to buy cloth pads. Sometimes, we see some people in yoga classes using a yoga cushion with bright colors and Arabia flying carpets. It is said that this is an Indian yoga cloth pad.This cloth pad is imported from India. After hand -made dyeing, it can be used on ordinary plastic yoga pads.The reason for this is to think that the yoga mat with plastic materials is not good in Skin, and the cloth pad is also softer. It can also be carried with you.But don't you know if the anti -slip effect of the cloth pad is ideal?

4. Latex pads are forming from the evaporation mold. It has countless pores itself. It is Smooth and Smooth due to the surface of the pores.Many mosquitoes are unwilling to approach.elasticity is excellent, does not deform, can be cleaned, and durable.It is a good material.However, the latex itself cannot prevent the oxidation process, especially when it comes to contact with ultraviolet rays, the oxidation process is faster.Moreover, latex rubber has a allergic effect, and about 8%of people will be allergic to latex

What kind of yoga is used for pregnant women

1. TPE material, does not contain chloride, does not contain metal elements, anti -static, less stimulating Skin.

2. If you choose 8mm thickness, you can also protect it if you accidentally fall.

3. When paving on the ground, it is easy to lay flat, not wrinkle, and avoid the possibility of standing unstable.

4. Strong grip and non -slip.

5. Can't be sticky.

6. Do not slip after sweating.

one,Yoga suitDo you want to wear underwear inside?

yoga clothes are the most professional clothes for this sport. From the quality, size, style, etc. from the clothes are the most professional. Whether you want to wear underwear depends on the choice of clothes. Of course, there is a correct reason not to wear it.

yoga is mainly practicing the flexibility of the body.It is best not to wear underwear, or you can wear Sports underwear or suspenders.Wearing yoga clothes and professional Sports underwear women are not good for their breasts while wearing underwear, and the entire body cannot be stretched.

Generally speaking, yoga clothes are divided into long -sleeved, medium -sleeves, short sleeves, vests, suspenders, and pants are straight Tube, flared, lantern pants.You can match them according to their style. For them, the whole must be best to cover your belly button and hold the gas of Dantian.

When practicing yoga, a loose, comfortable clothes allow your body to move freely, avoid your body and breathing restrictions, relax your body and mind, feel good, and quickly enter the state of yoga.The soft -fitting professional yoga clothing is bent and ups and downs with the body's movement, which is tight and moderate, and it shows your elegant temperament.Clothing is a manifestation of culture, and it is a manifestation of style. It reflects the internal quality of yoga between movement.

Second, the environment when practicing yoga

1. The bright and open space requires the ground to be strong and stable.

2. Create a quiet environment, dial the phone line, and adjust the phone into a mute mode.

3. The temperature of the room should be kept within the medium and warm range. Don't be too hot or too cold.Avoid practicing yoga under the sun.

4. Professional yoga cushion or a large bath towel, non -slip pad, etc.

5. Wear a comfortable, spacious or elastic clothes so that the body can move freely and avoid restrictions on your breathing or circulation.

6. You should practice barefoot, but if you are too cold, you can wear socks.Please remove all the jewelry on your body.

7. Do not eat directly before you practice. After a full meal, you must be empty for three to four hours after a full meal. After the snack, one to two hours of the empty stomach can start to practice.

8. Try to clear the bladder and internal organs before practice.

9. Take a warm bath before practice, especially hot yoga.

10. You can do simple preheating activities before formal class.

three,What fabrics are good for yoga clothes

At present, yoga clothes on the market are the most common in sticky fiber fabrics, because their prices and comfort are the best proportion.Of course, the material of bamboo fiber material is really good, but it is a bit expensive. It is expensive to be a pure natural environmental product.Given that we are only wearing when practicing yoga, if it meets our various requirements when practicing yoga, I think it is a pretty good Yoga suit.

yoga sports will sweat a lot, which is also the key to our choice of yoga detoxification and fat.Choosing a fabric with good perspiration can help the sweat discharge, so that the Skin does not be eroded from the poisonous substances contained in the sweat;;Fabrics with good breathability. When sweating, clothes will not be close to the Skin to reduce discomfort.

yoga movement is a kind of self -Slim movement with a strong tendency. It pays attention to the unity of heaven and man, so it cannot be casual in the yoga clothing. If you choose a clothing with poor fabrics, you may tear, or deform when you do stretching exercises.Wait, this is not only not conducive to practicing yoga, but also affects his mood.Therefore, yoga students must pay attention to what fabrics the yoga take.

At present, it is best to do sportswear, the most comfortable is Laika.Leica is different from traditional elastic fiber that its extension can reach 500%and can be replied to the original.That is to say, this kind of fiber can be stretched very easily, but after replying, it can be closely attached to the surface of the human body, and the restraint for the human body is very small.Lyca fiber can be used with any fabric, including wool, hemp, silk, and cotton to increase the characteristics of the fabrics, elasticity, and loose nature.And Leica is different from most aminotropic shreds. It has a special chemical structure and does not grow mold in the space where wet water is wet and humid.

4. Comparison of common fabrics of yoga clothing

Generally, yoga clothing has pure cotton, Cotton and linen, nylon, polyester fabric:

Pure cotton, such as Pil, Yuanyang, etc., the price is cheap, and the ball is easy to deform.

The Cotton and linen, such as Hada, Kang Suya, etc., are cost -effective, wearing it once, it is too easy to wrinkle.

Polyester, such as Luyan, like a Swimsuit fabric, light, light, not close, very cool, but not sweating without sweat, hotness, when it is hot, it is easy to feel bad.

nylon fabric, generally87%nylon and nylon13%Suslim, such as Youkarian,Flyogayoga clothing, etc., this kind of fabric is good, sweat, sweat, shake, can not afford the ball, without deformation.

5. How to buy yoga clothes

yoga fabric

At present, yoga clothes on the market are the most common in sticky fiber fabrics, because their prices and comfort are the best proportion.Of course, the material of bamboo fiber material is really good, but it is a bit expensive. It is expensive to be a pure natural environmental product.Given that we are only wearing when practicing yoga, if it can meet our various requirements when practicing yoga, I think it is a pretty good yoga clothing. In terms of cost -effectiveness, I personally think that the material of sticky fiber is quite comfortable.The price is also moderate, about one or two hundred.

yoga clothing comfort

The length of the yoga clothes is better to ensure that the navel is not exposed. The navel is Dantian. If the door of the belly button is exposed to the air -conditioning (even the natural wind), it is not good for those who pay attention to health.Therefore, it is recommended that everyone, whether your shirt is wearing a long time or a little taller pants, must cover the abdomen and belly button.If the waist and abdomen are not leaning, it is best to choose a draw on the pants, and the length and elasticity can be adjusted.Advanced yoga practitioners need to do a better exercise to choose the legs.

yoga clothes breathable and sweats

yoga sports will sweat a lot, which is also the key to our choice of yoga detoxification and fat.Choosing good sweats can help sweat from discharge, so that the Skin does not be eroded from poisonous substances contained in sweat; fabrics with good breathability, when sweating, clothes will not close the Skin to reduce discomfort.

Kind tips

When choosing a Yoga suit, it will make your body have no external restraint, stretching freely, and can bring you calm and relaxing your mood.

Is it suitable for training yoga in winter?

winter is also suitable for practicing yoga, because yoga is a suitable movement throughout the year. For winter, it is the most appropriate to indoor yoga. It does not need to be cold outdoors and can stretch the body.

1,natural"Nuanbao Post"

winter is naturally cold, especially in the north.The cold weather will have slowed the blood and blood of the human body, and even the symptoms of qi stagnation and blood stasis will even occur. When the body does not get the nourishment of qi and blood, it is easy to tremble due to cold.

If you are afraid of cold, you may choose to wear a lot of clothes or stick a few pieces of warm treasures on your body to warm up, but how can this generate heat and heal the body is simpler and healthy by practicing yoga?

2,Enhance blood vessel toughness

winter is an important period of high incidence of cardiovascular and cerebrovascular diseases. Therefore, in order to better prevent diseases, choosing to practice yoga in winter is the best choice.

Because in the process of practicing yoga, the blood circulation of the whole body can be more unobstructed, and the blood vessels are more tough. Avoid sclerosis and is a favorable way to prevent cardiovascular and cerebrovascular.

3,Improve happiness index

Life lies in exercise, not still.Imagine that after practicing yoga, countless warmth throughout the body passed, warm instantly, then drank afternoon tea, some desserts, and then enjoyed one meter of sunlight.Essence

4,Better complexion

You can still adhere to the yoga in the winter. Your entire spirit will be much better than others.Because when practicing yoga, it can promote the metabolism and qi and blood circulation of the human body. It is conducive to the excretion of toxins. It is very beneficial to beauty and Skin care. It is not worse than various Skin care products.

5. Can exercise the strong will not be afraid of the cold

Practicing yoga in winter can not only cause a strong body, but also cultivate tenacious will.Most people are unwilling to exercise in winter. The main reason is that the nature of the Sui is caused by the nature of the Sui. The more comfortable the human nature is, the better, the better, the better, so it is the most effective exercise for will in winter.Can I insist on practicing yoga in winter? What else can you do?

6. Can prevent the body from bloating

winter is easier to fatter than summer, because winter is the least activity season. It is more fat that does not have exercise accumulation for a long time.Keep a healthy body.Because practicing yoga can consume calories.

How to wear yoga in winter

The weather is cold in winter.Generally speaking, if you practice yoga with heating indoor, such as you can choose to wear a soft and moisturizing Modal fiber warm clothing or a cotton spinning pants.

However, if you practice yoga where you are not very warm, it is best to wear thick pants such as wool spinning and cotton spinning. The warmth must be good, but it should not be too thick, so as not to affect the development of the movement.

Of course, if you are practicing high -temperature yoga, you can wear the thin yoga clothes in the summer.

1. Choose a fabric of hygroscopic sweating

yoga is easy to sweat, so yoga clothing should have a good hygroscopic sweats, and for winter training, the function of moisture absorption of clothing is even more important.

Because the winter climate is cold, the practice of yoga is sweat again. If the clothing is not well -damp and sweat, the sweat on the body is easily cold under the cold wind.

2. Choose close -hand and elastic fabrics

It is best to be close and elastic in yoga clothes, and do not show the navel and shoulders during exercise, especially in winter.If the clothes are too loose after the winter practice of yoga, it will be prone to wind, cooling, and cold in the cold, which is not good for health.

3. Comfortable and stretching better

Although it is necessary to pay special attention to the cold protection of yoga in winter, this does not mean that in winter, it can be worn a lot or thick that can be worn in winter.yoga clothing actually pays more attention to the stretch of wearing comfort and action, mainly simple and generous.

Also, don't have too many accessories on your clothes.When practicing yoga, you should remove the jewelry on your body to relax yourself, and do yoga without burdens to avoid dispersion.

4. Don't choose full underwear pants

Although the fiber of all cotton underwear is good and sweat -absorbing, it will become heavier and difficult to dry once during exercise, so it is not suitable for wear.

What should I do if I practice yoga in winter?

Choose the right clothes

If you practice yoga in winter, if you have a heating room, you just wear Modal and cotton spinning.Practicing yoga where the heating is not very good, wearing wool spinning, cotton spinning thick jackets can be kept better, but it should not be too thick, affecting exercise.yoga is easy to sweat, and clothing should be selected for water absorption and sweat.Although the material of this kind of clothes is not necessarily natural, it is natural, but sweat is better than cotton. It will not be uncomfortable because of wet clothes and pants, and avoid eczema.

In the indoor movement with heating

If it is really cold in winter, please turn on the air conditioner or heatement to prevent colds.The temperature of the air conditioner is set at about 20 degrees, and the temperature should not be too high. It was also sweaty to practice yoga. Therefore, the temperature of the indoor temperature controlled at about 20 can feel comfortable.After practicing for a short period of time, our bodies will heat up. The greater the strength of the practice, the more physical consumption, the hotter the body will be.When the body feels hot and can adapt to the surrounding environment, you can turn off the air conditioner or heating.

Choose the practice method of high temperature yoga

High-temperature yoga is a popular yoga type in winter. Because it is practiced in high temperature environments, it can play a role in keeping warm and cold. The exercise temperature of high temperature yoga is between 38 C-40 C.It consists of 26 stretching movements, which is a flexible movement, which can improve the softness of the spine and suitable for the office family.High temperature yoga has a good effect on weight loss, detoxification, and body shaping, and it is a more popular innovative practice method.At room temperature, muscles and tendons are relatively stiff, and in high temperature environments, you will find that your body is surprisingly flexible, and you will have confidence in yourself.This is also a major feature of hot yoga.

Warm up before practicing yoga

The temperature in winter is low, and the amount of perspiration when practicing yoga will be greatly reduced.If you want to sweat a lot, you must strengthen the early warm -up link. Although you do nt have to sweat, after warming, your body temperature can make the joints and muscle activity of the body.Worked hard.Take a hot bath before starting, promote the acceleration of blood flow in the body, and can achieve the effect of warming.Drink a glass of warm water to warm your body.Do some movement joints, including toes, ankles, knees, hip joints, fingers, wrists, elbows, shoulders, necks, etc., and wait for the body's joints to heat slightly, fully stretch, and then start the practice.

Pay attention to yoga in winter

1. Keep warm

Especially students who like morning exercises must wear trousers and long clothes practice. It is best to close the window and leave a sewing wind.When the corpse is tight, cover the blanket.If you are a yoga teacher, you must put on yoga socks. The yoga museum is usually wooden floor, and it is easy to cool when you step on your feet.When it is particularly cold, put a heater next to it.

2. Adjust your practice

Practicing yoga in winter, it is recommended not to challenge the difficult type that has not been done before. The body needs to rest in winter, don't be too tired.The physical condition is not as soft as summer, and it is easy to cause joint injuries if the incorrect position.

3. Extend warm -up time

winterThe weather is cold and the body is relatively stiff. It may be hot in the past several times, but now it is estimated that it has to practice more than 10 times to feel.

4. Adjust the practice time

It is recommended not to practice too early. If it can, it is advisable to be after 10 o'clock, and it is also a good choice at 3-5 pm.Don't practice too late, you need to rest at night, especially in winter.If you practice at night, it is recommended to practice soothing stretching such as yin yoga.

5. Jelly protection

The joints need to be particularly protected. Do not wear a yoga top of a shoulder. Do not wear yoga pants with ankle. It is best to bring the knee pads to protect and support the knee more.

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