The benefits of postpartum yoga.
1. Restore health
Postpartum yoga can enhance the elasticity of perineal muscles of new mothers, promote uterine contraction, prevent sagging of uterus, bladder and female private parts, and help the uterus return to its normal position. Moreover, postpartum yoga can improve blood circulation, reduce body fat accumulation, restore skin tension, and help new mothers recover their prenatal body shape.
Improve bad posture
Due to many physiological changes of women during pregnancy, it is easy to produce bad posture, such as body center of gravity moving forward, cervical vertebra protruding forward, scapula pulling forward, pelvis leaning forward, center of gravity moving to heel, etc. And holding the baby after delivery is also easy to move the center of gravity forward. Thus causing postpartum neck, back, pelvis and heel pain, practicing yoga is conducive to improving these bad postures.
3. Improve foot edema
Women are prone to edema of lower limbs during pregnancy. Yoga practice is conducive to promoting blood flow and improving metabolism in the body, thus improving leg edema and varicose veins of lower limbs caused by fetal compression of inferior vena cava.
Benefits of postpartum yoga: improving foot edema
Help the body recover
After pregnancy and childbirth, the new mother will feel weak and depressed. Proper yoga practice is of great help to restore postpartum physique.
5. Enhance arm muscle strength
Yoga can reduce the excess fat on the arm, and also help to strengthen the muscle strength of the arm, helping new mothers to complete things that require arm strength, such as holding the baby and bathing the baby.
6. Restore abdominal and pelvic floor muscle tension.
Because of the birth, the new mother is prone to the phenomenon that the abdominal muscle tissue is slack and the tension becomes weak. Yoga training helps to restore abdominal and pelvic muscles, enhance the support of pelvic organs, and effectively prevent stress urinary incontinence.
2. How to do postpartum yoga?
1. Ship type
(1) Lie on your back, with your legs together and straight, with your arms naturally at your sides and palms down.
(2) Take a deep breath, slowly raise your head and upper body, keep your arms straight forward and parallel to the ground, and lift your legs off the ground. While holding your breath, try to keep this posture, without exertion or effort.
(3) While slowly exhaling lung qi, gradually lower your legs and torso until you recover and relax. Repeat this action three times.
Function: Exercise abdominal muscles, accelerate intestinal peristalsis and improve digestive function.
2. Tiger style
(1) Kneel your legs slowly, keep your back straight, sit your hips on your heels, put your hands forward, gently put them on the floor, slowly lift your hips and make a crawling posture.
(2) Look straight ahead, take a deep breath and stretch your right leg backwards. Hold your breath, bend your right knee, point it at your head, and stare up for 5 seconds.
How to do postpartum yoga: tiger style
(3) Breathe out slowly, put your knees back under your hips, close to your chest, with your toes above the ground, your eyes looking down, your nose close to your knees, your spine arching, and your right leg stretching backwards to recover. Practice the same steps on the left leg, doing 5 times on each leg.
Function: Reduce fat in buttocks and thighs and strengthen reproductive organs.
3. Cat Stretching
(1) Keep your upper body upright, kneel down slowly and sit on your heels.
(2) Raise your hips and put your palms down on the ground. Take a deep breath, raise your head and contract your back muscles for 5 seconds.
(3) Exhale slowly, bow your head and arch your spine for 5 seconds. Arms straight, fingertips touching the bottom, perpendicular to the ground.
Function: Help uterus to return to normal position.
4. All locust types
(1) Lie prone on the floor, straighten your arms backwards, exhale slowly, hold your head up, and lift your legs at the same time.
(2) Exhale slowly and regularly, and try to keep this posture.
How to do postpartum yoga: full locust style
(3) Slowly put down your legs, restore your head and chest, breathe evenly, and relax yourself. Do it twice.
Function: promote the recovery of various organs in pelvic area.
Step 5: Stretch your legs backwards.
(1) Sit up straight, straighten your legs forward and put your palms on your thighs.
(2) Raise your arms and stretch forward parallel to the ground, with your shoulders back.
(3) Inhale and raise your arms above your head; Exhale, bend forward slowly, depending on the comfortable posture, grasp the calf with both hands, bend the elbow outward and downward, lower your head, and stay as close as possible to your knees for 10 second.
Function: Conducive to nourishing gonads and making uterus and bladder full of vitality.