Yoga practice can not only enhance the elasticity of perineal muscles, promote uterine contraction, prevent sagging of uterus, bladder and vagina, but also restore the uterus to its normal position. Postpartum yoga practice is a kind of exercise to promote pelvic blood circulation, whether it is natural delivery or caesarean section. Due to different production methods and different postpartum recovery conditions, you can gradually start practicing according to your personal physique. Many actions of postpartum yoga have the functions of slim figure, protecting internal organs, softening muscles and increasing flexibility.
Postpartum repair yoga refers to the exercise that the new mother carries out for the recovery of her figure, and begins to exercise after childbirth. Most people always think it's just to lose weight. In fact, postpartum exercise will start in the second month, and it is very important.
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 after becoming mothers, such as physical recovery, insomnia, emotional changes caused by hormonal imbalance and the challenges faced by caring for newborns. Postpartum yoga in various specific postures, effective breathing and calm meditation can help mothers recover their body shape, have sufficient breast milk and have abundant physical strength.
Benefits of yoga for pregnant women:
1, restore body shape: improve blood circulation, restore skin tension, reduce fat accumulation, and then achieve the purpose of slimming. Due to the relaxation of joint tissue in postpartum body, we should follow the guidance of professional yoga teachers to avoid sports injuries.
2, improve bad posture: pregnant women are prone to bad posture due to physiological changes, such as body center of gravity moving forward, cervical lordosis, scapula pulling forward, pelvis leaning forward, center of gravity moving to heel and so on. After childbirth, because of holding the baby, the center of gravity moves forward. Therefore, it is easy to cause postpartum neck, back, pelvis and heel pain.
3, strengthen the muscle strength of the arm: After the baby is born, bathing and holding the child are done by the strength of both hands and arms.
4. Reconstruction of abdominal and pelvic floor muscle tension: After delivery, abdominal muscle tissue is relaxed and the tension becomes weak. Yoga training can strengthen recovery, strengthen abdominal and pelvic muscles, thus enhancing the support of pelvic organs and preventing the occurrence of stress urinary incontinence.
5, improve the signs of foot edema: during pregnancy, fetal compression of the inferior vena cava caused by leg edema, and even varicose veins of the lower limbs.
6. Strengthen physical recovery: Due to the physical decline of pregnant women during pregnancy, they often feel weak and depressed after delivery. Doctors and experts say that practicing yoga is very helpful for postpartum physical recovery.
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Pilates is a course to relieve the muscles of the whole body and improve the control ability of the human trunk. Regular pilates exercises will effectively improve the flexibility and strength of the body, which will obviously affect the overall health of the body, and at the same time, exercise will also help to cure long-term or short-term pain.
Even simple daily activities can lead to pain or physical problems, such as sitting at a desk all day, causing the body to lose its balance and form a hunchback. Pilates can improve muscle lines and have a good effect on correcting the neck and spine, so Pilates is suitable for people of any age.
Course features: The training method of Pilates is to follow the exercise principles of using one's own weight, multiple times, small weight and meditation. The breathing mode during training is nasal inhalation, which is an external training for muscle shape and joints.
Training purpose: Its training purpose is to improve the function of human spine and lumbar spine by changing human muscle function.
Zen Yoga Instructor Training College-Pilates Yoga Instructor Training Program;
0 1 pilates history
Introduction to Pilates
The difference between Pilates and Yoga
The difference between Pilates and other fitness exercises
Principles of Pilates
Pilates is aimed at the crowd.
07 Pilates training requirements
The benefits of practicing Pilates
09 Pilates Basic Training
10 Basic Anatomy of Pilates
1 1 Natural neutral position of spine and pelvis
12 bone arrangement 13 Pilates stance
14 Pilates
Breathing in Pilates
The Seven Steps of Pilates
Two cross-cutting policies
18 Pilates Teaching Skills
19 pilates movement skill principle
Posture Arrangement and Functional Evaluation of Pilates