Many people are talking about it.
But it is definitely not a standard concept of time.
Everyone is a moth.
Physical state and mental state are different.
Differences in fertility patterns
Postpartum comprehensive physical condition
Combining the attributes of yoga major
It requires a very professional and meticulous plan.
So good health and postpartum recovery
Is the most important direction.
Instead of rushing to practice yoga.
Or get back in shape
It will be over in two or three years.
Practice yoga correctly and get back in shape
It can still be passed after one year.
Correct approach
Reduce the crotch by two and a half inches.
So don't rush it.
Postpartum yoga practice
There are many precautions.
You need to find a professional yoga teacher.
Develop exclusive courses for you
Question 2: What actions are suitable for postpartum yoga?
Doing some weight loss exercise shortly after delivery may slow down the recovery of uterus and cause bleeding, while strenuous exercise will slow down the recovery of surgical section or vulvar incision, and some joints are particularly vulnerable to injury, which will make the situation of cesarean section mothers more dangerous. I suggest that new mothers go to those slimming classes and do some aerobic exercise at least six weeks after giving birth.
First, abdominal breathing:
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.
Second, the 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.
Third, the 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 it in the opposite direction.
Fourth, the back:
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.
Five, pelvis:
1, legs apart, kneeling. Then exhale, the upper body slowly leans back, hands and elbows touch the ground alternately, the head touches the ground, and the back touches the ground;
2. Slowly raise your arm over your head and keep your shoulder blades from leaving the ground. A new mother can put a cushion under her waist;
3. Exhale, restore your arms and slowly restore your upper body.
How long does postpartum yoga take to lose weight?
Yoga needs a steady flow. For beginners, practicing yoga for half an hour every day, or 1 at least 3-4 times a week, takes at least 3 months to make progress.
The most fundamental change during pregnancy is physical deformation. With the development of the fetus, the center of gravity of the human body gradually moves forward, and the pelvis gradually leans forward, thus forming a posture in which the pregnant woman bends and her hips collapse. Most of the existing postpartum health care and recovery methods are mainly running and jumping. Although high-intensity exercise can lose weight, it is difficult to get rid of pregnant women's posture, especially pelvic forward tilt and abdominal fat accumulation, because the pertinence is not strong.
Pelvic anteversion is closely related to abdominal protrusion. When the pelvis leans forward, the lumbar spine will inevitably bow forward and the lower abdomen will inevitably protrude. The bulge of the lower abdomen also makes the lower abdomen a dead corner of exercise, and even exercise is difficult to consume. The abdomen is prominent for a long time, and will gradually fall under the action of gravity, which is easy to breed and accumulate fat in the abdominal cavity, which is called "fat bank".
Even women who have no children will appear to be obese in the abdomen because their pelvis leans forward, which seems to be pregnant, and is called "non-obese lower abdomen". It is difficult for postpartum women to return to normal weight if their pelvis leans forward, and it is not uncommon for them to be overweight during pregnancy. Everyone knows that the key to losing weight is the abdomen, but few people know that pelvic forward tilt is an important reason for abdominal fat accumulation.
In fact, losing weight is a slow process, and you don't need to do strenuous or strenuous exercise. The most effective way is to walk, but you can't walk at will as usual, striding like a meteor, but you should walk in small steps, toe in, and the speed should be slow. The key is to tuck in your abdomen and lift your hips. This is somewhat similar to the "belly-in walking" advocated by weight loss experts. If you can't insist, you can wear body training shoes (negative heel shoes) because the soles are high in front and low in the back. Moreover, walking in this way will also enhance intestinal peristalsis, increase the number of defecation, and strengthen metabolism, so people naturally will not gain weight easily. The sooner you lose weight after delivery, the better.
Matters needing attention in postpartum yoga weight loss
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 is easy to lead to >>
Question 3: The benefits of postpartum yoga Postpartum yoga is an exercise to promote pelvic blood circulation. Whether it is caesarean section or natural delivery, you can gradually start practicing according to your personal physique and wound healing during this period.
Question 4: What are the benefits of practicing postpartum yoga? 5. Reconstruct 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 uterus 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.
1, restore my graceful figure
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. Expectant mothers should hurry up and 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 expectant mothers 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 has various specific postures, effective breathing and calm meditation, so that expectant mothers can 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 * * * sagging
Postpartum yoga can also make expectant mothers have enough milk and give their babies benign, happy and healthy milk. At the same time, make the expectant mother's breasts firm and elastic, and prevent breast sagging after breastfeeding.
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 the strength of limbs and improve edema and varicose veins of lower limbs.
After reading the benefits of postpartum yoga introduced above, many expectant mothers are not surprised. However, it is necessary to remind expectant mothers that although postpartum yoga has many benefits, expectant mothers should not be too eager for quick success. They must choose the action of postpartum yoga according to their actual situation, not too tired or too active, and avoid the harm caused by unreasonable postpartum yoga practice.