The benefits of postpartum yoga After pregnancy and childbirth, many women's body shapes have changed, and the pelvic floor supporting tissues and ligaments are relaxed. At this time, practicing yoga can make many postures easier to complete, and moderate postpartum yoga practice can also help new mothers recover. Specific posture, regular breathing and calm meditation in postpartum yoga also help to calm the psychological anxiety of new mothers.
1. Restore health
Postpartum yoga can enhance the elasticity of perineal muscles of new mothers, promote uterine contraction, prevent the uterus, bladder and vagina from descending, 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.
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.
The best time to start practicing postpartum yoga is because of different personal constitutions. New mothers should decide when to do yoga according to their actual physical recovery. According to the doctor's advice, pregnant women who give birth naturally can wait until 6 weeks after delivery, and cesarean section is 10 weeks after delivery, so they can start practicing primary yoga.
Note: Even if the new mother has practiced yoga, it is not appropriate to directly enter the intermediate or advanced practice, and should start from the primary practice.
How to do postpartum yoga with good effect? The boat is lying flat (1), with legs together and straight, arms naturally placed at the sides of the body, 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.
Tiger-style (1) Kneel with your legs slowly, with your back straight, your hips sitting on your feet to keep up, your hands stretched forward, gently put them on the floor, and slowly raise your hips to 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.
(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.
Maoshen (1) got up and stood upright, knelt down slowly and sat on his heel.
(2) Lift 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.
All grasshoppers (1) lie prone on the floor, with their arms straight back, exhale slowly, hold their heads up and chest out, and lift their legs at the same time.
(2) Exhale slowly and regularly, and try to keep this posture.
(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.
Legs extended back (1) Sit up straight, legs straight forward and close together, palms on 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.
Can postpartum body repair yoga lose weight? Yoga itself is a slimming exercise. Although you can't lose weight in a short time, correct yoga practice can gradually enhance your physique, get rid of fat and increase your muscle strength. New mothers should adopt a step-by-step weight loss plan after giving birth and gradually increase their weight loss. The time for practicing yoga after childbirth can be determined according to the individual's physical recovery. Generally speaking, the lying-in woman can start to do yoga after her body recovers, and it takes about 40 days to practice by caesarean section. Persisting in practicing yoga for a long time is conducive to physical fitness and reducing fat accumulation.
Practicing postpartum yoga diet combined with proper diet and exercise is helpful for new mothers to recover their health and maintain a perfect figure. With yoga diet, pleasant food should be given priority to ensure the freshness and nutrition of food. Here are some suggestions for choosing food for your reference:
1. In order to match meat and vegetables, flour and rice should be mixed with coarse grains and balanced in nutrition.
2. Eat more fresh vegetables and fruits.
3. Eat less high-fat and high-sugar foods.
4. Choose foods with high protein, high vitamins, low sugar and low fat.
Note: gradually supplement, eat less and eat more meals every day, and do it on time. Don't eat a lot of nutrients in a short time, and don't eat too much.
Precautions for postpartum yoga 1. Don't practice your movements at home alone.
Many new mothers are reluctant to go to the training ground because of time or other reasons, and like to practice their movements at home according to tutorials such as CDs or books. This method is not advisable, especially for beginners. Because if yoga learners don't know their physical limits and practice blindly, they are likely to increase their chances of injury because they exceed their physical load.
2. Don't choose to do aerobic exercise to warm up.
Some yoga instructors choose aerobics as a warm-up exercise before doing yoga, which is not desirable, because the body movement range of aerobics is too large, and the body is in an excited state after jumping, and it is impossible to enter the meditation state required by yoga. In addition, the excitement of the body after aerobic exercise is easy to lead to the rapid exercise of yoga, which is easy to cause various strains.
Don't exceed your physical limit.
After a yoga class, you should achieve a good feeling of integration of body and mind. If only some parts of the body feel good, or break out in a sweat, or feel headache, pain, excessive excitement, it is a sign of physical injury. After each class, you can make a physical record to see how you feel in all parts of your body and whether it is beyond the limit, so as to make an exercise plan and achieve the best results.
4. according to personal physique.
Postpartum yoga needs to be carried out according to personal physique, because people make appropriate exercise plans and follow step by step, and can't hurt their bodies in order to speed up slimming.