What are the precautions of postpartum Yoga? How long can you practice yoga after childbirth? How can you do yoga to lose weight after childbirth? How can yoga help you recover your body after childbirth? When you add a baby and become a happy mother, the trouble of becoming a beautiful mother also comes with it. What they generally face is: a lot of weight gain, abdominal fat accumulation, chest relaxation, sagging, leg change After giving birth to a baby or breast-feeding, how to effectively restore the previous graceful figure;
1. Baby roll.
Lying position, legs bent, hands holding legs, with the forehead touching the knee, the body is like a baby curly. Can pregnant women practice yoga? What are the benefits of yoga for pregnant women?
Experts said: when the maternal can enter the fitness center, according to their own physical recovery to decide, natural childbirth mother postpartum 4 to 6 weeks can start to do postpartum slimming exercises, cesarean section mother need 6 to 8 weeks. For those with scar constitution, maybe after 2 months. The club is required to issue the health certificate of the hospital at the same time when accepting the registration of the puerpera.
2. Vertical.
Lying position, arms straight on the side of the body, legs together, lift to maintain 90 degrees with the body. (leg training)
What are the advantages and disadvantages of Yoga? Is Yoga effective?
According to statistics, about 10% of women will gradually 'get fat' and become obese after giving birth. Wang Yuan, head of Tiandi Xinyun yoga, one of the top ten Yoga stars in China, said that the biggest changes in body shape after delivery are the chest, waist, abdomen and legs. If there is corresponding training before delivery, the recovery of body shape after delivery will be faster.
Experts said that in addition to postpartum fat, obesity, there are also waist muscle stiffness, abdominal relaxation, ligament brittle, poor elasticity, maternal injury and other problems. Its postpartum fitness training is mainly aimed at these aspects of the body and physical ability recovery, especially for some small abdominal muscle fitness, the reason why the abdomen becomes the focus is because the uterus increases during pregnancy, the abdominal muscles also stretch, until the rectus abdominis separated. Postpartum uterus gradually involution, but abdominal wall muscles become loose, difficult to recover.
3. V-shaped.
Sitting position, arms and legs as far as possible straight, maintain a V shape. (leg training)
Yoga for new mothers
Experts recommend a group of effective yoga exercises for puerpera to recover their body shape. Normal puerpera can carry out yoga exercises according to their own physical condition one month after delivery.
Before the exercise, do breathing exercise under the background of music: supine position, knee joint bending, deep inhalation to make abdominal wall sink, visceral traction upward, and then exhale, the purpose is to exercise abdominal viscera. The following group of movements, mainly for postpartum chest, waist, abdomen, legs and other parts. Cooperate with breathing, inhale when muscles contract and exhale when muscles relax. 3-5 times for each movement, 15-30 seconds for each movement.
4. Sit and twist your spine.
In sitting position, the legs cross and contract under the buttocks, with the opposite hand holding the leg and the other hand on the back of the body. With breathing, turn your head back slowly. (massage internal organs, detoxify, practice waist)
Private tips: antenatal starch control
At the peak of her weight, Ms. Xu was 30 jin longer than before she was pregnant. Now her child is more than one year old, and she returns to about 105 Jin at work. Ms. Xu said that one or two months after delivery, under the guidance of Yuesao, she had done some postpartum health exercises. In terms of diet, during the last two months of pregnancy, a little control should be given to foods such as starch. She felt that she didn't exercise deliberately, and 95% of her recovery depended on nature.
5. Cattle face deformation.
Kneeling, palms closed behind, from the outside to the inside, fingertips from the bottom up, try to lift at the same time, chest, head back. In the same posture, the back gesture changes, and the opposite hand pulls on the back. (chest straightening is good for postpartum breast ptosis).
Massage the pelvis to help contract
The first month after delivery is important. At that time, osteoporosis, lying on the side, let the family massage the pelvis, to help the pelvic contraction beneficial, such as missed the period to do the effect is not obvious. In addition, she felt that after the baby did not eat, she controlled the amount of food, increased the amount of activity, and soon lost weight. Another personal recommendation is: lie on the bed, legs together, lift the upper body, lift hard, do half an hour every day, adhere to a year, can effectively restore the abdominal muscles.
6. Side waist extension.
Stand on one leg with one leg retracted to the side of the standing leg. The opposite side of the hand support, the other hand forward tilt straight, for side waist movement. Go in another direction. (practice balance and slim waist)