Practice: Breathe in naturally after sitting on your legs, put your arms over your head, cross your fingers, then palm up, look at the back of your hand while raising your head, exhale, lower your head, lower your jaw, retract your collarbone, breathe evenly for 3~5 times, inhale, then return your head to the center, exhale, and take a short rest with your arms open.
Effect: This can help to enlarge the chest, open the chest, soothe the nerves and exercise the abdomen and back.
Note: mothers with plenty of milk don't need to practice.
2 Yoga lizard-style recovery of uterus It takes 6 to 8 weeks for the uterus to recover slowly after delivery. If the uterus cannot recover in time, it is easy to cause problems such as uterine prolapse. We can practice lizard recovery.
Practice: Prone, inhale, lift your hips, lower your waist, raise your head, keep your arms almost vertical, and breathe evenly for 3~5 times, then inhale, lift your calves, tighten your heels to your hips, and keep breathing evenly for 3~5 times, then exhale and slowly lower your upper body, and your feet droop to restore your prone position.
Results: This can help the uterus to return to its normal position and alleviate women's gynecological diseases.
3 Yoga snake pudendal women are prone to vaginal relaxation after giving birth, especially female friends who have given birth naturally. You might as well practice snake hunting to help shrink the vagina and restore its elasticity.
Practice: Kneel and sit with your hips on your heels, your forehead touching the ground, and your arms stretching forward. When inhaling, raise your head and stretch your chest, chin and arms forward at the same time until your thighs are vertical to the ground for 5 seconds, then inhale, lift your calves, tighten your heels to your hips, tighten your perineum for 10 second, and then exhale, with your calves drooping, your genitals relaxed and your anus dilated.
Effect: This can help stimulate the pelvic cavity and promote the secretion of estrogen, which has an excellent effect on postpartum vaginal tightening.
Note: After lifting the calf, you can put a pillow under your armpit to help you complete the action.
4 Yoga shells eliminate constipation After childbirth, many women are prone to constipation because of lack of bed exercise and other reasons. Practicing artillery shells can relieve constipation.
Practice: Lie on your back on the floor or mat, legs straight, palms down, and relax naturally. Then inhale, bend your right knee at the same time, put away your right leg and get as close to your chest as possible. When exhaling, cross your hands and fingers and hold your right knee. Then exhale completely, try to exhale all the air before holding your breath, lift your head to your right knee, touch your knee with your chin, inhale and put your head back on the ground, and then put your right leg straight back on the ground. Repeat the step of bending the left knee.
Effect: This helps to strengthen the abdomen, stretch the neck muscles and release the gas accumulated in the abdomen, which has an excellent effect on relieving postpartum constipation.