1, Postpartum yoga posture
1, baby curly hairstyle
Practice: prone, bend your legs, hold your legs with both hands, touch your forehead and knees, and curl up like a baby.
However, it should be noted that you can lose weight at least 6 weeks after delivery. Because doing some weight-loss exercise shortly after delivery can easily lead to slow recovery of uterus and bleeding, a little intense exercise will slow recovery of operation section or vulva incision, and some joints are particularly vulnerable to injury, which will make the situation of cesarean section mothers more dangerous. When a pregnant woman can enter the fitness center needs to be determined according to her physical recovery. Mothers who give birth naturally can start to do postpartum slimming exercise in 4-6 weeks, and mothers who have cesarean section need 6-8 weeks.
2. Torsion of spine in sitting position
Practice: sitting posture, legs cross and contract under the hips, with the other hand holding the legs on the opposite side and the other hand on the back of the body; As you breathe, slowly turn your head back.
Step 3: v-shape
Exercise: Sit with arms and legs as straight as possible and keep a V-shape.
One month after delivery, women can carry out effective yoga exercises according to their physical condition. Before practice, you should do breathing exercises in the background of music: supine position, bending your knees, deep inhalation to sink the abdominal wall, pull up the internal organs, and then exhale to exercise the internal organs of the abdomen. The following actions are mainly aimed at postpartum chest, waist and abdomen, legs and other parts: cooperate with breathing, inhale when muscle contracts, and exhale when relaxing; Each action is 3-5 times, and each action is held for 15-30 seconds.
4. Vertical
Practice: Lie on your stomach, put your arms straight on your sides, lift your legs together and keep 90 degrees with your body.
The biggest changes in postpartum body shape are chest, waist and abdomen, legs and so on. If there is corresponding training before delivery, the recovery of postpartum body shape will be faster. Abdomen is the focus of weight loss, because the uterus increases during pregnancy, and the abdominal muscles also stretch until the rectus abdominis separates; The uterus gradually degenerates after delivery, but the abdominal wall muscles become slack and difficult to recover.
5, cow face deformation
Practice: kneel down, put your palms behind your back, turn inward from outside, raise your fingertips as far as possible from bottom to top, hold your chest out, and tilt your head back; The same posture, the posture changes at the back, and the opposite hand pulls at the back. Private trick: lie on the bed, put your legs together, lift your upper body and lift it hard. Doing it for 30 minutes every day for one year can effectively restore your abdominal muscles.
6. Side waist stretching
Practice: stand on one leg, and one leg shrinks on one side of the standing leg; Support the contralateral hand, lean forward and straighten the other hand, and do lateral waist movements; Go in the other direction.
2. Precautions for postpartum yoga
Note 1: It is best to have a professional teacher to guide you.
Postpartum yoga is different from ordinary yoga. The strength and movements of yoga should conform to the physical condition of the new mother. Therefore, if new mothers want to lose weight by yoga, they can't train at home. It's best to go to a yoga studio and find a special yoga teacher who suits them. Yoga teachers will design yoga moves that meet your actual physical condition, and targeted training will make you get twice the result with half the effort. Especially if you are a beginner, you can't do yoga training blindly by yourself.
Note 2: Aerobics should not be used as a warm-up exercise.
Many people think that warm-up exercises are casual, as long as they are physically active, so many new mothers choose simple aerobics. In fact, aerobics is not suitable for warm-up, because it will make your body enter an excited state, not a relaxed state. Some aerobic exercises even act too hard, which makes your muscles tense.
Note 3: Stop in time when there is a danger signal.
The physical condition of the new mother is very important. If you don't find yourself comfortable after a yoga training class, you are too tired and even sore all over. I suggest you talk to the yoga teacher and do other exercises after your body recovers.
Note 4: Step by step is very important.
Postpartum yoga should be carried out according to one's physical condition. I can't see how others do it. Why can't I do it? Bian Xiao suggested that new mothers should find a special yoga teacher and give themselves a physical assessment before yoga training. If the physical fitness assessment is appropriate, they should be trained again.
3. Practice the common sense of postpartum yoga
1. Warm-up exercise should be carried out before any exercise. In order to avoid sports injuries, yoga is no exception.
2. Practice yoga in a happy and peaceful mood. It can be accompanied by relaxing music.
3. Every yoga movement should be completed slowly, with regular deep breathing to help the body relax.
4. When practicing, you should focus your consciousness on the parts that are stimulated by stretching, and there should be no distractions. Stop joking.
5. Don't try too hard when practicing, but let the stretched part feel a little stretched within the limit range that you can bear. Ensure that every movement is completed comfortably.
6. If the muscles tremble or cramp immediately after practice, massage and relax before practice.
7. When practicing, don't compare with others, just compare with your own past. Even if you only make a little progress every day, it is progress, and it will have an effect over time.
8. After each yoga pose, immediately do an "empty pose" to relax and take a deep breath for 5-6 times.
9. After all the yoga moves are finished that day, you must do the "no time" style 10 ~ 15 minutes to relax the tension caused by yoga moves and help yourself to enter a meditation state.
4. Postpartum dietary taboos
1, cold food may aggravate the situation of postpartum qi and blood deficiency: postpartum body qi and blood deficiency, you should eat more warm food. If you eat cold or cold food after delivery, it is not conducive to the enrichment of qi and blood.
2, cold drinks hurt teeth and stomach, postpartum women should not: such as ice cream, ice cream, cold drinks and so on. , is not conducive to the recovery of the digestive system, but also will bring adverse effects on maternal teeth.
3, spicy stimulation affects breastfeeding: eating spicy food, such as peppers, is easy to hurt body fluids, consume gas, damage blood, aggravate qi and blood weakness, easily lead to constipation, and it is not good for babies after entering milk. Irritating foods, such as strong tea and coffee alcohol, will affect sleep and gastrointestinal function, and it is not good for your baby.
4, satiety will affect digestive function: maternal gastrointestinal function is weak, satiety will hinder its digestive function. Eat less and more meals after delivery, and you can eat 5~6 times a day.
5, sour astringent food is not conducive to lochia discharge: pregnant women postpartum, blood stasis, it is not appropriate to eat sour astringent food, such as ebony, lotus seeds, persimmons, pumpkins and so on. , so as not to block blood circulation, which is not conducive to lochia discharge.
6, salty food will aggravate edema: salty food, such as pickled products, contains more salt, and sodium in salt will cause water retention, which can cause edema in severe cases.
7, excellent food is not conducive to digestion: maternal gastrointestinal function is weak, coupled with a small amount of exercise, hard, fried, fried and fatty food, is not conducive to maternal digestion and absorption, often leading to indigestion.