Sitting posture and waist twisting posture
Practice: Sit on the floor or mat, legs straight forward, left leg bent, left heel close to perineum, then right leg bent, right foot placed on left thigh. If you feel uncomfortable doing this, you can also put your right foot on the ground in front of your left foot. Place your right hand on the floor at the base of your spine and your left hand on your right knee. If your right foot is on your left thigh, try to put your right hand on your back and see if you can catch the thumb of your right foot. Inhale and lift the sternum. Exhale, pull your right knee close to your body with your left hand and twist your body to the right. If you can catch your right foot, you can twist your body by pulling it, move your right shoulder backwards, move your left shoulder forward as far as possible, and look at the direction of your right shoulder. The parturient can close her eyes, then keep her posture, then take eight breaths, then let go of her hands, let our body slowly turn to the front, and then relax her legs, so that she can shake her legs. Then there is a repeated exercise, and the pregnant woman can bend her right leg and twist her body to the left.
Second, the dog on his back stretches.
Exercise: Lie on your stomach, face down, feet together. Put your hands on your chest, fingers open, middle fingers parallel, toes on the ground, heels perpendicular to the ground. Tighten the hip muscles and knees throughout the exercise. Maternal women should keep this posture to the limit of their comfort, then keep normal breathing and slowly put down our bodies. Our knee and leg muscles should be tightened to protect our backs. If the mother has back disease, she can separate her feet slightly.
Third, cobra pose.
Exercise: prone, legs straight, nose touching the ground, hands under shoulders, fingers apart, left and right middle fingers parallel. Keep your legs together (if you have back problems, you can separate your legs). During the whole exercise, we should tighten the muscles of knees and buttocks, breathe in a controlled way and breathe for a long time. Inhale, slide your nose along the ground, slowly look up, lift your shoulders up, and drive your chest off the ground. Don't straighten your elbow, keep it bent, stick it to your chest, relax your shoulders and don't pull it up under your earlobe. This action can exercise the back muscles of the parturient, improve the flexibility of the spine, strengthen the abdominal muscles and promote the kidneys. It can also exercise the adrenal glands, which can help us to regain our vitality.
These are the three actions of postpartum yoga introduced to you. Mothers can do it by themselves, help lose weight, restore all slimness, and provide vitality to the body. You can try it often.