While women have added babies and become happy mothers, some troubles have followed. What they usually face is: a lot of weight gain, abdominal fat accumulation, sagging breasts and thick legs ... how to effectively restore their graceful figure after childbirth or breastfeeding? Doing yoga is a good way to lose weight. Let's learn postpartum slimming yoga together!

Steps/methods

I. cobra pose

1 Lie on your stomach with your hands under your shoulders and your legs together.

2

Inhale, slowly straighten your arms and stretch the whole front of your body upward. Keep your eyes up, keep your pubic bone on the ground, and extend your feet back. Keep this posture normal and suck 6 ~ 8 times. (Every time you do this action, you will hear the sound of the crista vertebrae above the coccyx being opened. It feels good to stretch all over! )

3, exhale, slowly bend the arm, let the waist, chest and neck return to the ground in turn, and restore the prone position. This position can be repeated 3 ~ 5 times.

Second, the ship type

1 Sit up straight with your back slightly backward. Feet together, knees and feet bent to the ground, hands under the knees.

2

Inhale. Lift your calf until it is parallel to the ground, with your toes facing the sky, and then lean back at an angle of 45 degrees to the ground. Tighten the abdomen and do key advanced exercises to balance the whole body: exhale, lock the heels, straighten your feet at a 45-degree angle, and form a "V" shape with your torso and feet. Raise your hands and straighten forward, parallel to the ground. Concentrate your trunk strength and straighten your back and chest. Keep your feet together and clamp. Keep breathing naturally. Hold this position for about 10 seconds or longer.

Third, matsyendrasana

1 Sit on the ground with your legs straight forward and your back straight;

2 Bend the left leg, put the left foot on the outside of the right leg, and bend the right leg to the left and rear;

3 Put your left hand on the ground behind your body and lock your left knee with your right elbow;

4 Breathe, turn the body to the left as far as possible, thus twisting the spine;

5 turn to the limit and keep this position for a few seconds;

6 Inhale, turn your body back to its original position, and retract your left leg; Then do it in the opposite direction.

Four, flat type

1 Lie on the yoga mat, put your hands on both sides of your chest, touch the ground with your toes, and hold up your body hard.

Distribute strength evenly on the whole palm, tighten the muscles of chest, back, abdomen and buttocks, and make the body in a straight line.

Put your head forward and feel that the neck of yoga extends infinitely from the ridge. Look straight at your eyes naturally. Relax your throat and eyes.

Flat posture is a kind of posture in traditional sun worship. Or you can stay as a separate practice posture for 30 seconds to 60 seconds.

Five, the hero twist

1 Stand up straight, take a big step to the right with your right leg and toe forward. The two arms extend horizontally to the sides of the body, and the two arms remain parallel to the ground;

Take a deep breath while keeping your legs straight, turn your right foot 90 degrees to the right, and then turn your left foot 62 degrees to the right;

three

Breathe, straighten your arms, and stretch your upper body to the right until it bends downward to the maximum extent. Put your left hand behind your back, pull your right hand back from the front of your right thigh, and hold it with your left hand. Look ahead, face obliquely upward, stretch the side waist and twist the spine. Keep this posture about 15 wonderful;

4 Inhale, hands, body and feet slowly return to the starting position, and exhale;

Inhale and repeat the above actions in the opposite direction to practice.

Yoga sucking

Holy light absorption method:

From 1, meditate in a comfortable yoga posture and close your eyes.

When practicing this pranayama, always relax and don't exert yourself at all.

3 first adjust the sucking to abdominal sucking, and you can put your hand on the abdomen to feel the movement of abdominal muscles.

four

When inhaling and exhaling, the abdominal muscles contract rapidly, pushing the breath out of the body. When you exhale, you should be able to hear the sound of your nose breathing gently. Be rhythmic but not intense. Remember, you feel the obvious inward movement of your abdomen when you exhale, not when you inhale.

Yoga diet

Simply put, yoga diet divides food into pleasant food, inert food and variant food according to its influence on the mind. If you want to get rid of constipation and lose weight, you should eat more high-fiber vegetables and fruits, mainly coarse grains, abandon polished rice and white flour, and try to choose "whole grains".

If it helps you, I hope it can be adopted!