How long can I do yoga after delivery?
With the development of science and technology, the traditional confinement in China has been questioned. In fact, postpartum is the best period for uterine recovery. Therefore, lactation yoga begins with confinement.
1. Compound breathing: The best exercise time is the third day after delivery. Relax and lie flat on the bed, put your hands gently on your abdomen, take a deep breath and do it repeatedly for about half an hour. This action is conducive to the discharge of waste gas in the body, making blood flow smoother and effectively regulating endocrine.
2. Facial massage: The best exercise time is the fifth day after delivery. First, turn your hands over and rub them, then press your thumb down, and the rest of your fingers massage your cheeks repeatedly clockwise. Exhale when massaging upwards, and inhale when massaging upwards. Promoting facial blood circulation can effectively remove wrinkles.
3. Simple wheel: The best exercise time is the fifteenth day after delivery, which can make the muscles relaxed due to production firm, effectively eliminate excess fat and prevent leg cramps. At the same time, neck compression can enhance the function of thyroid and tonsil.
Yoga movements suitable for postpartum
Doing some weight loss exercise shortly after delivery may slow down the recovery of uterus and cause bleeding, while strenuous exercise will slow down the recovery of surgical section or vulvar incision, and some joints are particularly vulnerable to injury, which will make the situation of cesarean section mothers more dangerous. Bian Xiao suggested that new mothers should give birth for at least 6 weeks, and then go to those weight-loss classes and do some aerobic fitness activities.
First, abdominal breathing:
1, kneeling, or sitting cross-legged on the mat, with straight spine;
2. Exhale, then inhale gently, feel the abdomen slowly expand, bulge outward, and separate your fingers. During this breathing, the chest and chest should not swell;
3. When exhaling, slowly close the abdomen, retract inward, and touch your fingers again. Repeat 6- 10 times.
Second, the shoulder arm:
1, inhale, open your feet, raise your arms horizontally in front of you, palms facing each other;
2. Exhale, bend your left arm, hold your right arm and stretch it to the left, while turning your head to the right. Repeat natural breathing for 2-4 times;
3. Inhale, put your hands above your head, put your right arm palm on your back, and exhale. Hold the elbow joint of your right arm with your left hand and slowly pull your right arm to the left. Repeat natural breathing for 2-4 times.
4. Repeat in the opposite direction.
Third, the abdomen:
1, lie on your back with your hands at your sides;
2. Exhale, bend your right leg, support your knees with your hands, and keep breathing naturally for 2-4 times;
3. Inspiratory reduction. Repeat in the opposite direction.
Fourth, the back:
1, the new mother must kneel down first. Then inhale, stretch your right leg backwards, look up and look straight ahead;
2. Bend your right knee, exhale, slowly retract your legs inward, lean on your chest, look down with your eyes, and the tip of your nose touches your knee;
3, reduction, and then repeat in the opposite direction.
Five, pelvis:
1, legs apart, kneeling. Then exhale, the upper body slowly leans back, hands and elbows touch the ground alternately, the head touches the ground, and the back touches the ground;
2. Slowly raise your arm over your head and keep your shoulder blades from leaving the ground. A new mother can put a cushion under her waist;
3. Exhale, restore your arms and slowly restore your upper body.