Postpartum yoga is easy to do. As we all know, postpartum yoga increases the flexibility of the spine, strengthens the arm strength, stimulates the kidneys and adrenal glands, and provides energy for the body. At the same time, our daily diet not only affects your body, but also affects your thoughts and consciousness. Therefore, yogis highly advocate vegetarianism, but if the vegetarian plan is not properly arranged, it will make you fat or sick. Let me introduce various yoga practice methods, the benefits of yoga and the eating habits that should be paid attention to when practicing yoga.

Postpartum yoga is easy 1 Postpartum yoga movements

Postpartum yoga 1. Back dog stretching

Benefits: increase the flexibility of the spine, strengthen the arm strength, stimulate the kidneys and adrenal glands, and give the body energy.

Note: Knee and hip muscles should be tightened to protect the lower back. If there is a disease in the lower back, your feet can be slightly separated.

Exercise:

1 prone, face down, feet together. Put your hands on both sides of your chest, fingers open, middle fingers parallel, toes on the ground, heels perpendicular to the ground (as shown in figure.

Tighten the hip muscles and knees throughout the exercise. Inhale and look up (figure.

Then straighten your arms, lift your upper body and leave the ground (Figure. Use only your hands and toes to support the ground, lower your hips and bend back slightly. Be careful not to pull your shoulders under your earlobe.

Keep this posture until you feel comfortable, and keep breathing normally, then exhale and slowly put down your body.

Postpartum yoga II. Apana style

Exercise:

1 Practice inhaling and stretching to the dog's back.

Exhale, push your body back with your hands, lift your hips and move slowly, forming a prone dog stretch.

Inhale, lower your hips, return to the stretching posture of the supine dog, and constantly change from one posture to another. Breathe evenly and rhythmically, control your breathing and move slowly. This posture is also called "liver and spleen moving". Because these two internal organs have been exercised from practice, which is very good for the body.

Postpartum yoga is the first step to get back into shape.

1 Restore my gentle body

Proper postpartum yoga exercise can improve blood circulation, restore skin tension, reduce fat accumulation, eliminate excess fat in abdomen, buttocks and thighs, and restore graceful posture before pregnancy.

Six months after delivery is the golden opportunity for physical recovery. New mothers should grasp the time, cooperate with yoga movements and yoga vegetarian diet, which will give you unexpected surprises. However, due to the relaxation of joint tissue in postpartum body, it is necessary to increase the amount of exercise slowly, and follow the guidance of the tutor to avoid sports injury.

2 adjust postpartum mentality

Yoga training can help new mothers to eliminate physical and psychological problems after becoming mothers, such as physical recovery, insomnia, emotional changes caused by hormonal imbalance and the challenges faced by caring for newborns.

Postpartum yoga with various specific postures, effective breathing and calm meditation can make new mothers adjust their mentality, have enough courage to face their new life and their new roles, and prevent postpartum depression.

3 Restore body energy

Due to the physical decline of pregnant women during pregnancy, they often feel weak and depressed after delivery. Yoga is very helpful to the recovery of body energy. Postpartum recovery not only refers to the recovery of the body, but also includes the recovery of various organs of the body. After all, pregnant 10 months, for pregnant women, various organs of the body have changed to varying degrees.

4 prevent breast ptosis

Postpartum yoga can also make the new mother have enough milk and give the baby benign, happy and healthy milk. At the same time, make the new mother's breasts firm and elastic to prevent breast sagging after breastfeeding.

5 Reconstruction of pelvic muscle tension

Postpartum, pelvic muscle tissue relaxes and the tension becomes weak. Moderate yoga training can not only enhance the elasticity of perineal muscles, promote uterine contraction, prevent the uterus, bladder and vagina from descending, and restore the uterus to its normal position, but also strengthen pelvic muscles, increase the support of organs in the pelvis, and prevent the occurrence of stress urinary incontinence.

6. Improve leg edema.

During pregnancy, the fetus compresses the veins of the lower limbs, leading to edema of the legs and even varicose veins of the lower limbs. Postpartum yoga can enhance physical strength and improve edema and varicose veins of lower limbs.

7 Postpartum yoga helps you recover.

Cobra pose yoga

Action description: prone, feet together, feet close to the ground, chin closed, forehead touching the ground, elbows bent, hands flat on the chest side, breathing evenly.

Inhale, slowly lift your chin, tilt your head upward and backward, and slowly lift your upper body off the ground (it feels like the spine bends backwards one by one, replacing the arm strength with abdominal muscle strength), touch your navel with your abdomen, look forward and keep breathing normally.

When exhaling, the back continues to bend back, the head leans back as far as possible, the abdomen is still attached to the ground, the eyes look up, and the eyeballs can turn left and right at the same time. Relax, and the upper body slowly returns to prone position from pelvis, lumbar vertebrae, thoracic vertebrae, cervical vertebrae, mandible to forehead.

Benefits: promote normal thyroid and adrenal function, eliminate fatigue, increase cardiopulmonary capacity, and relieve body and mind. It can also strengthen the muscles of shoulders, neck and back, and has the effects of strengthening chest, abdomen and back.

Note: Don't use explosive force when practicing this style. Try to keep your body comfortable.

Lie on your back and twist your waist yoga

Action description: Lie on your back, with your knees bent to your chest, your hands open to both sides, and your palms down at right angles to your body. Inhale and exhale, slowly drop your knees to the right, try to touch the ground with your knees, and try not to leave the ground with your left hip. Turn your head to the left to look at your left hand, put your shoulders flat on the ground, twist your waist instead of your chest, and keep breathing for 5-8 times.

Then inhale, and the head and knees slowly return to the starting position. Exhale, knees to the left, head to the right, look at your right hand and keep breathing for 5-8 times. Inhale and return your head and knees to the starting position. Keep your knees, ankles and feet together when practicing.

Benefits: Eliminate the tension in the lower back, make the spine more flexible and exercise the waist and body parts.

"Hip Balance" Yoga

Description: Sit on the mat, stretch your legs forward, grab your ankles and lift your sternum. When inhaling, lift your feet off the ground, which is V-shaped with body form. You can also scratch the soles of your feet or big toes. If you can't reach them, you can also put your hands under your knees.

Benefits: enhance abdominal muscle strength.

Note: Don't bend your spine and keep your sternum up, or your body will lose its balance.

Conclusion: Yoga is suitable for any crowd, but it takes some thought to practice yoga well. Then, let's learn the yoga guide I prepared above.

Postpartum yoga is easy to become a non-vegetarian. You can choose fish, shrimp, eggs and chicken breast to replace some soy products and dairy products.

Selection of raw materials: natural vegetables and fruits in the season can be matched with a small amount of unique seasonings, such as cream, fruit vinegar, lemon juice, cloves and so on. However, irritating foods such as onions, garlic, curry dried peppers and onions should be eaten less, otherwise it will increase the burden on the digestive system and hinder the taste of natural food, which is contrary to the tranquility and harmony emphasized by yogis.

Similar foods can be replaced according to personal preference, such as spinach and cucumber, vegetables such as chrysanthemum, and local seasonal fruits such as apples and pears. In order to increase the supply of protein, besides tofu, you can also choose mushrooms, edamame and fresh peas.

In addition, yoga women should pay attention to the following five dietary points:

1, chew slowly and feel full. For example, take a bite of rice, chew it for 20 times, swallow it, take another bite of tofu, and repeat the above actions. This will allow you to enjoy the unique taste of each food, which is more conducive to controlling your appetite and strengthening your body.

2. Eat nuts and seeds in moderation, which can provide essential unsaturated fatty acids and protein for human body. Because of its high calorie, you can eat 10 ~ 20g every day, otherwise you will get fat easily.

3, eating fruit every day should not exceed 500 grams. Because fruit contains more than 8% sugar, energy can not be ignored. If you eat more than 250 grams of fruit, you should reduce the number of staple foods, otherwise you will get fat easily. In addition, eating a lot of fruit will affect the dinner, which will easily lead to insufficient intake of protein.

4. When cooking, it is not advisable to choose high-temperature frying and use as little oil as possible. Vegetables and fruits can be fried with raw food and cold salad to minimize nutrient loss and control calorie intake.

Protein is the foundation of life, the lack of which will lead to diseases. Soy protein concentrated with bean essence and whey protein extracted from milk are very suitable for vegetarian yoga girls. Hydrolyzed collagen is a product made from concentrated pig skin by hydrolysis, which is not suitable for vegetarian yoga women.

Drink plenty of water in hot weather, and drink sports drinks when practicing yoga.

Yoga practitioners should drink more than 1500ml of water every day. Drinking plenty of water is beneficial to eliminate toxins produced in the body and maintain the water balance of the body. It is suggested to put three glasses of water in the field of vision on your desk, so that you can drink enough water when you are busy at work, three cups in the morning and three cups in the afternoon.

When practicing yoga, especially high-temperature yoga, you need to drink some sports drinks at any time during exercise. It can replenish the lost water, minerals and energy, prevent dehydration, cramps and fatigue, and delay the occurrence of fatigue. You can also make some light sugar salt water or honey lemonade, and drink a few mouthfuls between actions, and the effect is also good.

Within 30 minutes after the yoga class, another cup of fruit made of soybean milk, bananas, almond paste and appropriate amount of water can make yoga women recover their physical strength quickly, because this time is the "golden time" for physical recovery. Grasping this critical period can not only increase satiety and restore your physical strength quickly, but also help to break through the platform period of weight loss.