Any woman is eager to be a mother, but it is a nightmare for many women to lose shape after childbirth. How long can you practice yoga after childbirth? What are the benefits of practicing yoga after childbirth? In fact, as long as the postpartum diet is properly controlled and yoga exercise is added, it is not difficult to restore the original hot figure.
N kinds of help for body and mind of yoga practice after childbirth
Restore slim and good figure
Appropriate postpartum yoga exercise can improve blood circulation, restore skin tension and reduce fat accumulation. It can also eliminate excess fat in abdomen, buttocks and thighs, and restore the graceful posture before pregnancy. Postpartum 6 months is the golden time for body recovery. New mothers should grasp the time, cooperate with yoga movements and yoga vegetarian diet, which will surprise you. However, due to the relaxation of the joint tissue in the postpartum body, the amount of exercise needs to be increased slowly, and the tutor's guidance should be followed to avoid the occurrence of sports injury.
Adjust postpartum mentality
Yoga training can help new mothers to eliminate the physical and psychological problems after becoming a mother, such as physical recovery, insomnia, emotional changes caused by hormone imbalance, and the challenges of taking care of the newborn. Various specific postures, effective breathing and calm meditation of postpartum Yoga enable new mothers to adjust their mentality, have enough courage to face new life and their new roles, and prevent postpartum depression.
Restore body energy
Because pregnant women during pregnancy physical decline, postpartum often physical weakness, low spirits. Yoga is a great help to the recovery of body energy. Postpartum recovery, not only refers to the recovery of the body, but also the recovery of various organs of the body. After all, pregnant women in October have different degrees of changes in their organs.
Prevention of breast ptosis
Postpartum yoga exercise, can also make the new mother's milk sufficient, give the baby benign, joyful, healthy milk. At the same time, let the new mother's chest become tight and elastic, and can prevent breast sagging after breast-feeding.
Reconstruction of pelvic muscle tone
After birth, the pelvic muscle tissue is relaxed and the tension becomes weak. Moderate yoga training can not only enhance the elasticity of perineum muscle, promote uterine contraction, prevent the uterus, bladder and vagina from falling down, and restore the uterus to normal position, but also strengthen the pelvic muscles to increase the supporting strength of pelvic organs and prevent the occurrence of compressive urinary incontinence.
Improve leg edema
During pregnancy, leg edema occurs due to fetal compression of lower extremity veins, and even varicose veins of lower limbs. Postpartum yoga can strengthen the body strength and improve the problems of lower limb edema and varicose veins.
Postpartum suitable for the use of 'step-by-step' weight loss plan, gradually increase the pace of weight loss. When can puerpera practice yoga, need to decide according to their own body recovery condition. Generally speaking, a new mother who has a natural birth can start Yoga after delivery, while a mother who has a caesarean section can only practice yoga after 40 days when the wound is healed. Before that, they can choose Yoga methods such as meditation, meditation and breathing adjustment.
Six ways of postpartum weight reduction Yoga
Corset
1 corset
Efficacy this action has a very good effect on the recovery of postpartum mothers. It can return the blood to our abdomen, promote the blood circulation of the abdomen, strengthen the massage of abdominal organs, and more compact the abdominal fat of postpartum women. At the same time, it can relieve the tension of the shoulder blades. The pelvis, abdomen and back can get enough blood supply to help the ovaries function normally. It also helps to reduce the pain during delivery.
Action points
1. Sit up, keep your back straight and keep your feet facing each other.
2. Inhale and extend your hands to both sides of your body; exhale, cross your hands under your toes, slowly lean down and extend your spine forward.
3. Keep breathing, draw in both elbows and breathe naturally and evenly for 3-5 times.
4. Then strengthen the practice, keep the position unchanged, extend the hands slowly to both sides, and touch the ground with fingertips.
5. After 3-5 times of natural breathing, restore the body and sit back on the cushion.
2 door latch type
It can also strengthen the spine and viscera, and strengthen the abdominal muscles.
Action points
1. Kneel on the ground, extend the right leg to the right, toe outward, left knee and right leg on the same line.
2. Inhale, lift arms parallel to the ground.
3. Exhale, center of gravity down, right hand on calf, right arm to right.
4. Extend the left arm to the front right at the same time, and look at the finger tip with eyes.
5. Keep breathing evenly for 3-5 times.
3 one leg balanced stretch
Efficacy to strengthen the exercise of the strength of the lower body, improve the edema of the legs, help to eliminate the fatigue of the lower limbs and eliminate the excess fat of the waist circumference.
Action points
1. Step on the ground with the left foot and stand up with the heel of the right foot until the knee touches the ground.
2. Open the legs as far as possible, adjust the body and keep the pelvis straight ahead.
3. The spine is in the middle, with the inhalation of arms to the top of the head palm.
4. The body extends upward with the drive of the arm and keeps breathing for 3-5 times.
4 snake variant
Effect to restore the elasticity of women's buttocks, prevent sagging, and eliminate the fat of waist and back. Shape hip, waist and back curves.
Action points
1. Lie prone, legs together, toes on the ground, hands on both sides of the chest, two elbows in.
2. As you inhale, push your arms and lift your chest off the ground.
3. Sink your shoulders, keep your hips and back tight, and look ahead.
4. Slowly lift the right leg, extend the toes, and keep the knee joint straight.
5.3 ~ 5 times of even breathing, with the exhalation, right foot reduction, change left leg.
5 one leg full stretch
Efficacy: strengthen the strength of legs, promote blood circulation, reduce the fat of legs, waist and abdomen, and improve the chest curve.
Action points
1. Kneel on both knees and keep your toes on the ground.
2. Exhale, center of gravity to the left, palm on the ground.
3. Inhale slowly, bend your right leg up and hold your right foot with your right hand. Open your shoulders.
4. Lift the right foot with your right hand and stretch it upward. Breathe evenly for 3-5 times.
6 leg balanced stretch
Efficacy for postpartum mother to eliminate lower limb edema has a very obvious effect, can also shape the leg curve, correct pelvic bone deformation, at the same time, improve the balance of the body, promote metabolism.
Action points
1. Open both feet outward, half the sole of the foot, and knees outward.
2. With inspiration, the heel is off the ground, the spine is in the middle, the abdomen is adduction, the left hand is in the lower part, and the right hand is in the shape of half lotus hand.
3. Keep breathing naturally, then extend the right hand upward and put the left hand on the knee naturally.
4. Exhale slowly and extend to the left to adjust the balance of the body.
5. Inhale, center of gravity down, left knee touch the ground, at this time more tight thigh and hip.
6. Control the center of gravity of the body, slightly retract the lower jaw, and breathe 3-5 times evenly.
How long can postpartum practice yoga? What help does postpartum yoga have on the body? Did Sihai beauty editor give it to you? Keep working hard!