Postpartum fitness yoga
1, foot binding
This action has a very good effect on the recovery of postpartum mothers, which can make blood flow back to our abdomen, promote blood circulation in the abdomen, strengthen the massage of abdominal organs and tighten the abdominal fat of postpartum women. At the same time, it can relieve the tension of scapula, and the pelvis, abdomen and back can get enough blood supply to help the ovaries operate normally, which also helps to relieve the pain during childbirth.
Action points:
(1) Sit up straight, keeping your back straight and your feet facing each other.
(2) Inhale and stretch your hands to both sides; Exhale, put your hands under your toes, slowly lean over and stretch your back forward.
(3) Keep breathing on both elbows and keep breathing naturally and evenly for 3-5 times.
(4) Then strengthen the practice, keep the posture unchanged, slowly extend your hands to both sides, and touch the ground with your fingertips.
(5) Keep breathing naturally for 3-5 times, then recover and sit back on the mat.
2. Latch type
It has a good effect on eliminating the fat on the waistline, strengthening the spine and internal organs, and strengthening the tightness of abdominal muscles.
Action points:
(1) Kneel on the ground, straighten your right leg, point your toes outward, and align your left knee with your right leg.
(2) Inhale and lift your arms horizontally, parallel to the ground.
(3) Exhale, with the center of gravity down, with the right hand on the calf and the right arm extended to the right.
(4) The left arm extends to the front right at the same time, and the eyes look at the direction of the fingertips.
(5) Keep breathing evenly for 3-5 times.
3. Balanced stretching on one leg
Strengthening the exercise of footwall strength, improving leg edema, is conducive to eliminating lower limb fatigue and eliminating excess fat at the waist.
Action points:
(1) Step on the ground with your left foot and stand up with your right heel until your knees touch the ground.
(2) Try to open your legs, adjust your body and keep your pelvis facing straight ahead.
(3) Keep your back straight and raise your hands above your head with your suction arms crossed.
(4) Stretch up with your arms and keep breathing for 3-5 times.
The benefits of postpartum yoga
The advantage of practicing yoga after childbirth is that the supporting tissues and ligaments of pelvic floor are in a relatively relaxed state, and it is easier to complete certain postures. Regular and moderate yoga training helps new mothers to eliminate physical and psychological problems caused by motherhood, such as physical recovery, insomnia, emotional changes caused by hormonal imbalance, and disputes faced by newborn care. Postpartum yoga uses various specific postures, effective breathing and quiet meditation to make new mothers slim, radiant, breastfed and energetic.
Benefits of postpartum yoga:
1, helps to tighten leg and abdominal muscles and reduce fat.
2, tighten the chest to prevent breast sagging after breastfeeding.
3. Relieve and treat postpartum cervical and lumbar fatigue.
4. Cultivate a calm mood and relieve postpartum depression.