Postpartum abdomen yoga is helpful. With the birth of a lovely baby, mothers have completed a great mission and entered an important "puerperium". Looking at the hanging belly, there is no tight and greasy texture before. How can ability let the stomach recover? I've compiled an article about postpartum abdomen yoga for you to help, and I hope it will help you.
Postpartum abdominal yoga 1 basic movements 1: crescent bend [main attack: lower abdomen, buttocks and thighs]
Stand with your feet together, toes forward and arms at your sides. Inhale, then raise your arms above your head and point your fingertips at the ceiling. Exhale, bend forward at the same time, and land your hands (you can bend your knees). Inhale, exhale, and exhale while the right leg takes a big step backwards (the knee of the left leg is bent 90 degrees, and the knee is directly above the ankle; Stretch your right leg as far as possible when you retreat, and touch the ground with your toe bone). Inhale, raise your arms above your head and look straight ahead. Continue to move, then return to the starting position and change the left leg extension.
Reduce the difficulty: when crossing the right leg backwards, let your knees land and put your hands on your left knee.
Increase the difficulty: On the basis of ending the action, inhale, then arch your body and arms back, extend your head back, and look at your fingertips.
Basic action 2: willow branch pendulum [main attack: both sides of the lower abdomen]
Stand with your feet together and your arms at your sides. Bend your knees to the left and lift your left foot on your right thigh. Put your hands together on your chest and breathe twice. When inhaling for the third time, put your arms over your head and point your fingertips at the ceiling. Exhale and bend to the left when inhaling again. Breathe again and straighten up. Repeat 3 to 5 times, and then do it on the other side.
Reduce the difficulty: put your left foot on your calf or let your toes touch the ground to keep balance.
Increase the difficulty: close your eyes when balancing and bending your body.
Basic action 3: Ship shaking [main attack: lower abdomen and back]
Sit on your knees with your feet on the ground and your hands on your thighs. Keep your body straight and in line with your head. Lean back 45 degrees, lift your feet, keep your calves in balance with the ground, and straighten your toes. Exhale and inhale, at the same time, lower your body to your thighs about 3 to 4 inches, making your body "V"-shaped. Exhale and lift your body and thighs. Repeat 3 to 5 times.
Reduce the difficulty: put your hands on your thighs and just lean back.
Increase the difficulty: after forming a "V" shape, raise your arms above your head.
The fourth basic movement: suspension [main attack: shoulders, arms, lower abdomen, back]
Start with push-ups, arms straight, hands under shoulders, head and body in line with heels. Take a breath. When exhaling, lower your chest to the ground, bend your elbows back, keep your arms close to your body, and tighten your hips. Keep your body a few inches off the ground.
Reduce the difficulty: land on your knees and adjust your hands until your head is in line with your knees.
Increase the difficulty: when holding the action, raise the left leg by 6 to 12 inch, hold it, and then put it down. Repeat it three times, then change your right leg.
The fifth basic movement: just "sit" [main attack: hips and thighs]
Stand with your feet together, toes forward and arms at your sides. Inhale, arms above your head, palms facing each other. Exhale, sit back at a 45-degree angle, keep your knees behind your toes, tighten your hips to support your back, and look forward.
Reduce the difficulty: Stand at the distance of hip breadth with your feet, put your hands on your thighs, and bend only 30 degrees when sitting back.
Increase the difficulty: stand on tiptoe after "sitting" and support your body with toe bones. Knees can be in front of toes; Visual fingertips.
Reminder: Doing some weight-loss exercise shortly after delivery may slow down the recovery of uterus and cause bleeding, while strenuous exercise will slow down the recovery of surgical section or vulvar incision, and some joints are particularly vulnerable to injury, and the situation of cesarean section mothers will be more dangerous. Mothers who give birth naturally can start postpartum slimming exercise in 4 ~ 6 weeks after delivery, and mothers who have cesarean section need 6 ~ 8 weeks.
Postpartum abdominal yoga helps 2 postpartum yoga to lose weight 1: pear style
Lie flat, legs together, hands at your sides, palms down.
Inhale, bend your knees and lift your legs, perpendicular to your body.
Exhale and put your legs away until your feet reach over your head and your hips and lower back naturally leave the ground. If your body is soft, your toes will touch the ground.
Hold 10- 15 seconds and breathe slowly and regularly.
When you recover, your knees bend, and you feel your spine unfold and curl one by one, and then your hips stick back to the ground.
Postpartum Yoga Weight Loss Method 2: Angle Style
Legs apart, shoulder width, legs straight.
Turn your right foot 90 degrees to the right, your left foot a little to the right, your heels are in a straight line, your arms are flat on both sides and parallel to the ground.
Exhale and bend to the right, keeping your arms at 90 degrees to your body (avoid leaning forward above your waist when bending sideways). Put your right hand on the front of your calf, put your arms in a straight line, and turn your head to look up. Hold for 20 seconds and breathe comfortably.
Inhale, slowly return to the starting position, and do the same steps on the left side.
Postpartum Yoga Diet 3: Fighting Style 2
stand straight
Exhale, feet shoulder-width apart, arms raised parallel to the ground. Turn your right foot 90 degrees and your left foot slightly 15 degrees to 30 degrees. Bend your right knee until the thigh is parallel to the ground, the calf is vertical to the ground, the thigh and head turn right, and your eyes are fixed on the fingertip of your right hand. Hold for 30 seconds.
Inhale, straighten your right leg, return to the starting position, and repeat the above actions on the left side.
Postpartum yoga weight loss method 4: boat style
Lie on your back, legs straight, arms flat at your sides, palms down.
Inhale, lift your head, upper body and legs at the same time, leave the ground, and straighten your arms forward and parallel to the ground.
Hold your breath and don't shout. Try to keep your posture for a long time.
Exhale, put down your legs, put your body back on the ground and relax. Repeat 6 times
Postpartum yoga weight loss method 5: triangle rotation
Legs are wider than shoulders, arms are straight and parallel to the ground. Right foot turns 90 degrees, left foot turns 30 degrees.
Exhale, turn right, touch your right calf with your left hand or put it on the ground outside your right foot, and keep your arms in a straight line. Look at the fingertips of your right hand. Hold for 30 seconds.
Inhale, slowly lift your hands and body, turn your feet back and return to the basic standing posture. Repeat in the opposite direction.
Tip: Postpartum yoga has various actions to lose weight, and different actions have different effects. Please be sure to master the essentials of action, pay attention to the range of action, and don't get hurt. Postpartum yoga weight loss method can really play a role in shaping your body.