I. cobra pose
1 Lie on your stomach with your hands under your shoulders and your legs together.
Inhale, slowly straighten your arms and stretch the whole front of your body upward. Keep your eyes up, keep your pubic bone on the ground, and extend your feet back. Keep this posture and breathe normally for 6 ~ 8 times. Every time you do this action, you will hear the sound of the spine above the coccyx being stretched. It feels good to stretch all over! )
3, exhale, slowly bend the arm, let the waist, chest and neck return to the ground in turn, and restore the prone position. This position can be repeated 3 ~ 5 times.
Second, the ship type
1 Sit up straight with your back slightly backward. Feet together, knees and feet bent to the ground, hands under the knees.
2 Inhale. Lift your calf to be parallel to the ground, with your toes facing the sky, and then tilt your upper body backwards at an angle of 45 degrees to the ground. Tighten your abdomen and do key advanced exercises to balance your whole body: exhale, lock your heels, straighten your feet at a 45-degree angle, and form a V-shape with your torso and feet. Raise your hands and straighten forward, parallel to the ground. Concentrate your trunk strength and straighten your back and chest. Keep your feet together and clamp. Keep breathing naturally. Hold this position for about 10 seconds or longer.
Third, matsyendrasana.
1 Sit on the ground with your legs straight forward and your back straight;
2 Bend the left leg, put the left foot on the outside of the right leg, and bend the right leg to the left and rear;
3 Put your left hand on the ground behind your body and lock your left knee with your right elbow;
Exhale and turn your body to the left as far as possible, thus twisting the spine;
5 turn to the limit and keep this position for a few seconds;
6 Inhale, turn your body back to its original position, and retract your left leg; Then do it in the opposite direction.
Four, flat type
1 Lie on the yoga mat, put your hands on both sides of your chest, touch the ground with your toes, and hold up your body hard.
Distribute strength evenly on the whole palm, tighten the muscles of chest, back, abdomen and buttocks, and make the body in a straight line.
3 heads forward, feeling that the yoga neck extends infinitely forward from the spine. Look straight at your eyes naturally. Relax your throat and eyes.
Flat posture is a kind of posture in traditional sun worship. Or you can stay as a separate practice posture for 30 seconds to 60 seconds.
Five, the hero twist
1 Stand up straight, take a big step to the right with your right leg and toe forward. The two arms extend horizontally to the sides of the body, and the two arms remain parallel to the ground;
Take a deep breath while keeping your legs straight, turn your right foot 90 degrees to the right, and then turn your left foot 62 degrees to the right;
3 Exhale, straighten your arms, stretch your upper body to the right until it bends downwards to the maximum, reach your left hand to the back, pull your right hand back from the front of your right thigh, and hold your left hand. Look ahead, face obliquely upward, stretch your side waist and twist your spine. Keep this posture about 15 wonderful;
Inhale, hands, body and feet slowly return to the starting position, and exhale;
Inhale and repeat the above actions in the opposite direction to practice.
The above is the main content of postpartum slimming yoga introduced by Bian Xiao. For a mother who just gave birth to a baby, Bian Xiao suggested that you should train for a period of time before losing weight. But we should also pay attention to diet, try to eat some coarse grains, eat less polished rice and fine noodles, eat more fruits and vegetables and drink more water. Also, dad wants to help mom lose weight.