How long is it effective to practice yoga after childbirth?
The advantage of practicing yoga after childbirth is that the supporting tissues and ligaments of pelvic floor are in a relatively relaxed state, and it is easier to complete certain postures. Regular and moderate yoga training is helpful for new mothers to eliminate the physical and psychological problems caused by motherhood.
When pregnant women can practice yoga depends on their physical recovery. Generally speaking, new mothers who give birth naturally can start practicing yoga after delivery, while mothers who have caesarean section can only practice yoga 40 days after the wound heals. Before that, they can choose yoga methods such as meditation, meditation and breathing adjustment. Even if you have practiced yoga before, don't go directly to intermediate or advanced courses. You should start with the primary yoga class.
The benefits of postpartum yoga
1, restore body shape: improve blood circulation, restore skin tension, reduce fat accumulation, and then achieve the purpose of slimming. Due to the relaxation of joint tissue in postpartum body, we should follow the guidance of professional yoga teachers to avoid sports injuries.
2, improve bad posture: pregnant women are prone to bad posture due to physiological changes, such as body center of gravity moving forward, cervical lordosis, scapula pulling forward, pelvis leaning forward, center of gravity moving to heel and so on. After childbirth, because of holding the baby, the center of gravity moves forward. Therefore, it is easy to cause postpartum neck, back, pelvis and heel pain.
3, strengthen the muscle strength of the arm: After the baby is born, bathing and holding the child are done by the strength of both hands and arms.
4. Reconstruction of abdominal and pelvic floor muscle tension: After delivery, abdominal muscle tissue is relaxed and the tension becomes weak. Yoga training can strengthen recovery, strengthen abdominal and pelvic muscles, thus enhancing the support of pelvic organs and preventing the occurrence of stress urinary incontinence.
5, improve the signs of foot edema: during pregnancy, fetal compression of the inferior vena cava caused by leg edema, and even varicose veins of the lower limbs.
6. Strengthen physical recovery: Due to the physical decline of pregnant women during pregnancy, they often feel weak and depressed after delivery. Doctors and experts say that practicing yoga is very helpful for postpartum physical recovery.
Postpartum yoga exercise mode
After giving birth to a child, women always have various discomforts and dysfunction due to pregnancy and childbirth. Experts recommend several simple yoga moves that are especially suitable for postpartum exercise and can help women recover as soon as possible.
1, Xiangyang style
Function: it can strengthen pelvic floor muscles, repair birth canal and restore the elasticity of birth canal.
Action essentials: Put your knees together, sit your hips between your legs, put your hands together on your chest, and lock your thumb. Inhale with both arms upward and exhale backward. Repeat and then relax.
2. Spine rotation
Function: make the wound more compact and contract after cesarean section, restore abdominal elasticity and shape waist and abdomen lines.
Action essentials: Bend your knees, keep your feet as close as possible to the ground, lift your arms parallel to the ground, turn right when inhaling, turn in the opposite direction when exhaling, restore when inhaling, relax when exhaling, and straighten your legs.
3. Ship type
Function: It can strengthen the crotch, stretch the posterior ligament of long legs and massage the abdomen, which is helpful for postpartum rehabilitation.
Action essentials: inhale and lean back slightly to help the body rise. Raise your arms, parallel to the ground, and feel very nervous in your abdomen. Then inhale and slowly restore, exhale and relax.
Step 4 meditate and relax
Function: Deep relaxation can get inner peace, and then experience the feeling of peace and tranquility, just like charging the mind, which is helpful to rejuvenate and restore prenatal vitality.
Action essentials: Lie on your back with your feet shoulder width apart, palms up, close your eyes, adjust your breathing to deep, even, slow, thin and long, and watch your breathing, so that your breathing and breathing cycle will not stop. At this time, forget all the troubles in life, imagine a happy mood, look forward to a happy scene, imagine lying in a beautiful garden and bathing in the warm sunshine with the baby.