Postpartum yoga has four movements, and postpartum mothers want to recover faster, so they can recover faster through yoga practice. Yoga can help the return of internal organs and the recovery of muscles. Let's take a look at the four movements of postpartum yoga.

Four Postpartum Yoga Movements 1 Postpartum Yoga Movements 1

Exercise calf muscles and ankles, beautify calves, improve leg pain and heel pain caused by physical pressure, and improve sciatica.

Key points of yoga: door bolt type, toes pointing to the left, put the yoga ball on the left side of the body, stretch the right leg as far as possible, put the right arm in front of the body or on the yoga ball, prepare for inhalation, exhale and open the right arm to the right, stretch the right arm as far as possible, tighten the abdominal muscles, and lift the muscles of the inner thigh, pelvis and pelvic floor.

Postpartum yoga exercise the second kind

Exercise the neck, improve the neck stiffness and pain caused by looking down at the baby for a long time during pregnancy, promote blood circulation, and open the chest to adjust hunchback.

Key points of yoga: sit at right angles, prepare to inhale, exhale and bend your right knee, step on the ground with your right foot, put your left arm on the back of your body, hook your left toe, turn your head to the right, tighten your abdominal muscles and pelvic floor muscles, keep your back upright, hold your chest out, and take deep breaths as much as possible.

Postpartum Yoga: The Third Kind

Exercise the strength of arms, feet and ankles, and improve heel and arch pain. Help pelvis recover and reduce fat in legs, buttocks and abdomen.

Yoga action essentials: sloping board, chest breathing, inhalation preparation, right foot exhaling behind the left knee, inhalation preparation, exhalation right arm pointing to the ceiling, and the right side of the body keeping on an inclined plane. Pay attention to tighten the abdomen and pelvis when exhaling and take a deep breath as much as possible.

The fourth kind of postpartum yoga exercise

Exercise your arms, reach out to your thymus, reduce the worship of your big arms, beautify your arms, increase your sense of balance, and stand up straight.

Essentials of Yoga: Stand on the mat, move your body to your right foot, get ready to inhale, exhale, put your left foot on the inner side of your right thigh, get ready to inhale, exhale, stretch your arms to both sides and head, palms facing each other, tighten your abdominal muscles, pelvis and inner thigh, and pull up the pelvic floor muscles. Think about the feeling of jeans zipper up, and then do it the other way around.

Postpartum Yoga Exercise: The Fifth Kind

Exercise arm strength, correct pelvic neutrality and reduce excess fat in waist, abdomen and arms.

Main points of yoga: support your right arm, press the jaws of the tiger to the ground, pay attention to the hip joint upward, and keep the left side of your body on an inclined plane. Breathe in chest, prepare for inhalation, exhale to tighten the inner thigh, pull up the pelvic floor muscles, retract the pelvis inward, and open the hip joint to the left.

Four actions of postpartum yoga 2 1, side breathing

Take a deep breath through your nose, fill the whole chest with gas, and feel the lungs of the chest open and the ribs open horizontally like an accordion; Exhale through your mouth, tighten your abdominal muscles while exhaling, and feel the abdominal gas being squeezed out by your body.

2, transverse abdominal muscle training

Kneel on your knees, open your hands and fingers, and your arms and thighs are perpendicular to the ground; Inhale, raise your head, contract your back muscles, lift your hips and hold for 5 seconds, exhale, lower your head, lift your spine and hold for 5 seconds.

3. Kneeling monument

Support prone on the mat, bend your elbows on the mat, open your arms shoulder width, land your knees, and straighten your toes; Legs apart, hip width apart.

4. March

Lie on your back, lying on the mat, knees bent, pelvis rolled up, waist and back close to the ground; Lift your legs, parallel to the ground, and put them down alternately in turn, as if walking in steps.

5, simple abdomen

Lie prone on the mat, bend the elbow joint directly below the shoulder, make fists with both hands and palms facing each other; Legs are shoulder width apart, and instep is relaxed; Inhale the thoracic spine, stretch the anterior abdominal muscles and carry out activation training.