What is postpartum yoga
Postpartum yoga is a yoga designed to help the new mother's body.Through yoga exercises, it not only helps the new mother to restore her body and body shape, but also the breathing and meditation of yoga can also regulate the anxiety of the new mother. It is a healthy exercise for the new mother's body and mind.
The benefits of repairing yoga postpartum
After pregnancy and production, the physical form of many women has changed. The pelvic foundation supports tissue and ligaments. At this time, it is easier for many postures to practice yoga. Moderate postpartum yoga exercises can also help new.Mom restores her body.Specific positive forms in postpartum yoga, regular breathing and calm meditation also help to Smooth the psychological anxiety of the new mother.
1. Recovery body type
Postpartum yoga can enhance the elasticity of the new mothers' perineal muscles, promote uterine contraction, prevent uterine, bladder, and vaginal falls, and it is conducive to the normal position of the uterus.And postpartum yoga can improve blood circulation, reduce fat accumulation in the body, and restore Skin tension, which is conducive to the return of new mothers to the prenatal body type.
2. Improve bad posture
Due to a lot of physiological changes in women during pregnancy, it is easy to produce adverse posture, such as the physical center of gravity movement forward, the ahead of the cervical spine, the forefront of the shoulders, the pelvic leaning, the center of gravity to the heel, etc.The center of gravity moves forward.This causes postpartum neck, back, pelvic and heel pain, and practice yoga is conducive to improving these bad postures.
3. Improve feet edema
women are prone to edema during pregnancy. The practice of yoga is conducive to promoting blood flow and improving metabolism in the body, thereby improving the phenomenon of leg edema and lower limb veins caused by the fetal vein caused by the fetal vein.
4. Help your body recover
After pregnancy and production, the new mother will feel physical recession and weakness, and proper practice of yoga will greatly help recover the postpartum body.
5. Strengthen the muscle strength of the arm
yoga can reduce the excess fat on the arms, and it is also conducive to enhancing the strength of the arm muscles, helping the new mothers to complete the child and take a bath for the baby.
6. Restore the muscle tension of the abdomen and pelvic bottom
Due to production, new mothers are prone to relaxation of abdominal muscles and weakened tension.yoga training helps restore the abdominal and pelvic muscles, enhance the supporting force of the organ in the pelvis, and effectively prevent compressive urinary incontinence.
When will the postpartum repair yoga start to practice the best?
Because of the different personal constitution, when the new mother should do yoga according to the actual recovery of her personal body.According to the doctor's suggestion, the pregnant woman wait for the 6 weeks after giving birth, and the cesarean section is 10 weeks of postpartum medical examination, and they can start practicing primary yoga.
Note: Even if the new mother has practiced yoga, it is not advisable to enter the intermediate or advanced exercise directly, but should start from the primary.
How to do postpartum yoga is good
(1) Lie flat, straighten your legs together, place your arms on both sides of the body naturally, and your palms are down.
(2) Take a deep breath, slowly raise your head, the upper body torso, and keep your arms straight forward with the ground.While exhaling, try to keep this posture as much as possible, and it is not effortless.
(3) Slowly exhaling the lung gas, gradually lower the legs and torso until the restoration, and relax the whole body.Repeat this action 3 times.
Function: exercise abdominal muscles, accelerate intestinal peristalsis, and improve digestive function.
Tiger
(1) Kneeling down slowly, the back of the spine is straight, the hips are sitting on both heels, the hands are stretched forward, and the hips are placed lightly on the floor.
(2) Looking up at the front, inhale deeply, and stretch your right leg back.Ghostly storage, bend your right knee, point your knees to your head, and stare on your eyes up for 5 seconds.
(3) Slowly 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, the spine is bent into arch, and the right leg is extended to the back.Practice the same steps in the left leg, do 5 times each leg.
Function: Reduce fat in the hip and thigh area and enhance the reproductive organs.
Cat stretch
(1) Keep up and keep standing upright, knelt down slowly, and sit on the heel.
(2) Raise your hips, and your palms are on the ground.Take a deep breath, look up, shrink the back muscles, and keep it for 5 seconds.
(3) Slowly exhale, hang your head, arch the spine, and keep it for 5 seconds.Straighten your arms, the fingertips to the ground, vertically on the ground.
Role: Help the uterus to restore normal positions.
All locust
(1) Lie down on the floor, straighten your arms backwards, slowly exhale, raise your head and chest, and raise your legs at the same time.
(2) Slowly exhale regularly and try to keep this posture.
(3) Put your legs slowly, restore your head and chest, breathe uniformly, relax the whole body, and repeat it twice.
Role: Promote the recovery of various organs in the pelvic range.
Stretch on the back of the legs
(1) The upper body is sitting straight, the legs are stretched forward, and the palms are on the thigh.
(2) Raise your arms and extend your forward flat and parallel to the ground.
(3) Inhale, hold your head over your arms; exhale, slowly bend forward, keep your calves with both hands, bend your elbows outward, lower your head, as close to your knees, keep 10 10, keep 10 10, keep 10 at 10, keep 10 at 10, keep 10, keep 10, keep 10, keep 10, keep 10, and keep your knees.Second.
Function: It is conducive to nourishing the gonad and making the bladder full of vitality.
Can postpartum fixes of yoga lose weight?
yoga itself is a weight loss exercise. Although it cannot achieve a weight loss effect in a short period of time, the correct yoga exercise can gradually enhance physical fitness, throw away fat, and increase muscle strength.New mothers should adopt a gradual weight loss plan after giving birth to gradually increase weight loss.After childbirth, you can determine the time of practicing yoga according to your personal body recovery. Generally speaking, you can start yoga after recovering the body of the maternal body, and the maternal cesarean section will not practice until 40 days.Long -term adherence to yoga is conducive to maintaining body and reducing fat accumulation.
yoga's diet cooperation after giving birth
The right diet and exercise help new mothers to restore their health and maintain a perfect figure. In conjunction with the yoga diet, you should choose pleasing food first to ensure the freshness of food and nutrition.Here are some suggestions for choosing food for reference:
1. To achieve meat and vegetables, fine grains and coarse grains diet, balanced nutrition.
2. Eat more fresh vegetables and fruits appropriately.
3. Eat less high -fat and high -sugar foods.
4. Choose high -protein, high -vitamin, low sugar, low -fat foods.
Note: Gradually make up, eat and eat less every day, do it on time, do not consume a lot of nutrients in the short term, and it is not advisable to eat a lot of fish and meat.
1. Do not practice action at home by yourself
There are many new mothers who do not want to go to the training ground for time or other reasons because of time or other reasons. They like to practice action at home according to the CD or book and other tutorials.This method is not desirable, especially for beginners.Because yoga learners do not understand their physical limits and practice blindly, they may increase the chance of injury because they exceed their physical load.
2. Do not choose to jump fit fitness and warm up
Some yoga coaches choose to jump fitness operations to warm up before yoga. This is not advisable, because the physical action of jumping fitness exercises is too large.In addition, the excitement of the body after jumping can easily cause yoga movements to be too rapid and easily cause various strains.
3. Do not exceed the body limit
After a yoga class, it should be a good feeling of body and mind.If you just feel good in some parts of your body, or have a big sweat, or feel that headache is sore and excited, it is a signal of physical injury.After each course is over, you can make a physical record to see if the feelings of all parts of your body are more than the limit, and the practice plan can be used to achieve the best results.
4. Carry out according to personal physical fitness
Postpartum yoga needs to be carried out according to personal physical fitness, because people formulate a suitable exercise plan, follow the progress, and cannot hurt the body in order to speed up slimming.
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