Postpartum should adopt a "step by step" weight loss plan and gradually increase the pace of weight loss. When women can practice yoga depends on their physical recovery. Generally speaking, new mothers who give birth naturally can start yoga after delivery, while mothers who give birth by caesarean section need to practice yoga about 40 days after the wound heals. Before that, she can choose meditation, meditation, breathing adjustment and other yoga methods.

2. The benefits of practicing yoga in confinement.

2. 1, restore body shape: improve blood circulation, restore skin tension and reduce fat accumulation, thus achieving 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.

2.2, improve the 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, etc. 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.

2.3, strengthen arm muscle strength: After the baby is born, bathing and holding the baby are done by the strength of both hands and arms.

3, confinement yoga movements

3. 1, abdominal breathing.

Sit on your knees, or sit cross-legged on the mat with your spine straight.

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.

When exhaling, slowly close your abdomen, retract inward, and touch your fingers again. Repeat 6- 10 times.

3.2. Shoulder arms.

Inhale, open your feet, raise your arms horizontally in front, palms facing each other.

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.

Inhale, put your hands above your head, put your right arm and 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. Repeat in the opposite direction.

What sports are suitable for confinement?

1, neck protection movement

Lie in bed, raise your head, chin against your chest, and repeat this way 10 times a day. When doing this exercise, the rest of your body should remain still.

2. Qigong

The breathing movement here refers to abdominal breathing. The purpose of doing this exercise is to strengthen abdominal muscle exercise and prevent muscle relaxation. Lie flat on the bed, close your mouth, then inhale and exhale through your nose, and so on 10 times.

3, perineal contraction

Perineal contraction exercise can effectively enhance the toughness of perineum and prevent sexual life from being affected by childbirth. Perineal exercise can be done by inhaling to tighten the muscles around perineum and anus, holding your breath for 2-3 seconds, and then exhaling slowly, and so on for 5 times.

4. Hip lifting exercise

Hip-lifting exercise is to keep the new mother fit. The new mother is lying on the bed, with her left leg bent, her heel touching her hip, her thigh close to her abdomen, straightened and put down, alternating left and right!

Matters needing attention in confinement exercise

1, avoid strenuous exercise

Postpartum body is not suitable for any strenuous exercise. Excessive exercise may lead to re-injury of surgical wound or vulvar incision.

2. Warm-up exercise is essential.

Postpartum is a special period, at which warm-up exercise is essential. Do 5- 10 minutes of warm-up training before exercise. The amount of exercise is also recommended to be gradual, so that the body can gradually adapt.

3. Feed your child before exercise.

It's best for mothers to breast-feed their children before exercise. This is because after exercise, the body will produce a lot of lactic acid, which will affect the quality of milk. If you breast-feed your child after exercise, it's best to spend three to four hours.

4. Exercise should be properly hydrated.

You should properly replenish water during exercise. Generally, 15-20 minutes can be supplemented with 100 ml of water. If you sweat a lot, you can appropriately supplement some drinks containing electrolytes. Maternal women should pay special attention to hydration.