What are the yoga methods for postpartum weight loss? Many postpartum women will worry about losing their shape, but they usually have to go to work to take care of their children and don't have much energy to go to the gym. Actually, doing yoga is good. Here are some yoga methods for postpartum weight loss.

What are the yoga methods for postpartum weight loss? 1 1. What are the yoga methods for postpartum weight loss?

Yoga 1. Posterior wall leg press

1. Fold the cushion in half and thicken it by one layer, without hurting the kneecap. Kneel on your right leg and support your knees on the mat. The support point is 20 cm away from the wall. Straighten your right foot, turn it up and put your toes on the wall.

2. The left leg bends forward, the left foot is strongly supported, and the hip is pressed down until the hip joint is stretched.

3. Put your left hand on your left leg, cross your right hands, straighten your upper body, tuck in your abdomen, stretch your upper body upward, keep five breaths, slowly lower your leg, and then change your left leg to repeat the exercise.

Yoga II. Pear style

1, lie flat, legs together, hands at your sides, palms down.

2. Inhale, bend your knees and lift your legs, perpendicular to your body. Will hit the ground.

3. Hold 10- 15 seconds and breathe slowly and regularly.

4. When you recover, your knees bend, and you feel that the spine unfolds the curled body piece by piece, and then sticks it back to the ground at your hips.

Yoga 3. Flexibility of standing posture

1, feet are naturally separated, shoulder width apart, arms straight back, parallel to the ground, and fingers clasped.

2, slowly bend forward, chest slowly close to the legs, hands from the back up, the whole process should be kept upright, the upper body as far as possible, feel the stretching of the back, the abdomen should be sucked into the stomach, do not protrude, feel shortness of breath.

To reach the maximum limit of your body, after holding your breath for five times, put down your hand and stand up slowly, but don't be too aggressive. You can come back a few more times.

Yoga four. Angle style

1, legs apart, shoulder width, legs straight.

2. Turn your right foot 90 degrees to the right, your left foot a little to the right, your heels are in a straight line, and your arms are flat on both sides, parallel to the ground. Lean forward). 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.

3. Inhale, slowly return to the starting position, and do the same steps on the left.

Yoga 5. Lift your legs and bend forward.

1. Stand up straight, then slowly bend your upper body until your hands are on the ground, and then lift your left leg into a straight line.

2, abdomen inward, insist on breathing for five times, then change the left leg support and repeat the above actions.

Yoga six. Warrior II

1, standing posture.

2, exhale, feet apart than shoulder width, 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.

3. Inhale, straighten your right leg, return to the starting position, and repeat the above actions on the left side.

Yoga seven. cymbiform

1, lie on your back, legs straight, arms flat on your side, palms down.

2. Inhale, raise your head, upper body and legs at the same time, leave the ground, and straighten your arms forward and parallel to the ground.

3. Hold your breath and try to keep your posture for a long time.

4. Exhale, put down your legs, put your body back on the ground and relax.

5. Repeat 6 times.

Yoga 8, triangle rotation

1, the legs are wider than the shoulders, and the arms are straight and raised horizontally parallel to the ground. Right foot turns 90 degrees, left foot turns 30 degrees.

2. 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 line. Look at the fingertips of your right hand. Hold for 30 seconds.

3. Inhale, slowly lift your hands and body, turn your feet back and return to the basic standing posture. Repeat in the opposite direction.

Yoga nine, side support leg lift

1, starting from the push-up position, turn right and shift the center of gravity to the right hand and right foot.

2. Without losing your balance, slowly lift your left leg upward, in order to catch your left toe with your left hand. If you can't do it, don't force it.

3. If you can approach in one go, you can gradually lift your legs to the highest position, keep breathing for five times, and then change to the other side.

Second, how long can I exercise after delivery?

1. If it is a natural delivery, the new mother can do some simple activities on the first day after delivery, such as turning over, lifting her legs, and shrinking her anus. These activities are very helpful for postpartum physical recovery.

2, the mother of cesarean section, can turn over or walk on the ground before the stitches are removed, and can exercise moderately one week after the stitches are removed.

3, 65438+ 0 weeks after delivery, the new mother who returns home can try to do some slight housework and insist on taking a walk after dinner. These activities can regulate the metabolism of the body, promote the decomposition of fat in the body and consume excess energy.

4. One month after delivery, if the body recovers quickly, the new mother can start doing some sit-ups and leg lifts in bed, exercise abdominal muscles and waist muscles, and also reduce the fat in the abdomen and buttocks.

Third, what should I pay attention to in postpartum weight loss?

Remind pregnant women to prevent reproductive obesity from the following points, don't wait until they are fat, it will get twice the result with half the effort.

1, don't go on a diet to lose weight

Don't go on a diet within 42 days after delivery.

2. A reasonable diet is the most important thing.

Scientific and reasonable eating habits are very important for postpartum women. The principle of diet should be a balanced diet. To avoid high-fat, high-calorie foods, it is necessary to ensure that fetuses and pregnant women consume enough nutrition and avoid overnutrition.

First of all, the diet structure should be reasonable, and the daily intake of protein, carbohydrates and fatty foods by pregnant women should be well matched. The second is to be moderate. Nutrition should be increased after delivery, but you should not be partial to chicken, duck, fish and eggs, but should be mixed with vegetarian dishes. You should eat milk, vegetables, fruits and staple foods, and try to eat less sweets, fried foods, animal oil, fat meat and animal offal. At the same time, you can consider taking healthy diet food during weight loss.

It should be emphasized that you should not go on a diet within 42 days after delivery. At this time, the maternal body has not recovered to the level before pregnancy. You should also ensure the supply of nutrition, but at the same time, don't eat too much, resulting in overnutrition.

3. Exercise is very important

Natural delivery: Exercise begins on the first day after delivery, and active exercise during pregnancy and postpartum is an important measure to prevent fertility obesity. Proper exercise can promote metabolism and avoid heat accumulation in the body. Generally, women who give birth naturally can start activities on the first day after delivery, such as turning over, lifting their legs and lying in bed with their anus contracted. In particular, anal contraction exercise is very beneficial to the recovery of pelvic floor muscles and sarcolemma after delivery.

There are also women who have cesarean section: you can do some turning and walking on the ground before taking out the stitches, and then do appropriate activities after taking out the stitches.

Pregnant women can do some light housework one week after delivery. Walking after meals every day can promote the regulation of metabolism, promote fat decomposition, consume excess energy in the body and prevent yourself from getting fat. One week after delivery, you can start doing some sit-ups and leg lifts in bed to exercise abdominal muscles and waist muscles, which will help the recovery of rectus abdominis with subcutaneous fiber separation and reduce the fat in the abdomen and buttocks.

The abdominal belt should not be too tight, and the parturient can use it in the early postpartum period. Because the abdomen of puerperal women is slack, whenever there is a large amount of activity, the pulling of free organs in the body will make people feel very uncomfortable, but remember that the abdominal belt should not be too tight.

4. Self-confidence is the most important.

Postpartum mood is also very important, don't always look preoccupied, be cheerful. Postpartum is a period when all organs of the body are changing from the old balance to the new balance. It takes about 42 days to return to the pre-pregnancy level and healthy and normal non-pregnancy state. At this time, mother should have confidence, which will help her recover.

It is not credible that breastfeeding can lose weight.

We strongly advocate breastfeeding. At the same time, breastfeeding is one of the effective ways to promote uterine contraction. But mother will not lose weight because of this. When the mother is breastfeeding, because the child needs a lot of nutrition, the mother eats more. In short, postpartum weight loss must pay attention to these, as long as you notice, you will definitely give your mother a good figure.

What are the yoga methods for postpartum weight loss? 2. Postpartum weight loss yoga movements

abdominal respiration

1, kneeling, or sitting cross-legged on the mat with straight spine.

2. Exhale, then inhale gently, feel the abdomen slowly expand, bulge outward, and separate your fingers. During this breathing, the chest and chest should not swell.

3. When exhaling, slowly close the abdomen, retract inward, and touch your fingers again. Repeat 6- 10 times.

Shoulder arm

1, inhale, open your feet, raise your arms horizontally in front of you, palms facing each other.

2. Exhale, bend your left arm, hold your right arm and stretch it to the left, while turning your head to the right. Repeat natural breathing for 2-4 times.

3. Inhale, put your hands above your head, put your right arm palm on your back, and exhale. Hold the elbow joint of your right arm with your left hand and slowly pull your right arm to the left. Repeat natural breathing for 2-4 times.

4. Repeat in the opposite direction.

abdomen

1. Lie on your back with your hands at your sides.

2. Exhale, bend your right leg, support your knees with your hands and keep breathing naturally for 2-4 times.

3. Inspiratory reduction. Repeat in the opposite direction.

hard-working

1, the new mother must kneel down first. Then inhale, stretch your right leg backwards, look up and look straight ahead;

2. Bend your right knee, exhale, slowly retract your legs inward, lean on your chest, look down with your eyes, and the tip of your nose touches your knee;

3, reduction, and then repeat in the opposite direction.

Second, postpartum yoga weight loss precautions

1, don't practice at home.

Because if postpartum yoga learners don't know their body and their limits, they are likely to fall into blind practice and increase the chance of injury.

2. Don't warm up by doing aerobic exercise.

Some yoga instructors use aerobic exercise as a warm-up exercise before doing yoga, which is not desirable, because after aerobic exercise, the body is in an excited state and cannot enter the meditation state required by yoga. In addition, the excitement of the body after aerobic exercise can easily lead to the rapid exercise of yoga, thus causing various strains.

3, should not exceed the physical limit.

You should make a questionnaire for yourself after each postpartum yoga exercise, ask yourself how your body feels, and see if it exceeds the limit, so as to make an exercise plan and achieve the best healthy weight loss effect.