What are the yoga moves for a week after delivery?
1, lying on your back, you can put some rolled towels under your neck and knees to relax your muscles.
2. Focus all your attention on breathing.
3. Close your lips slightly, gently touch the upper jaw with the tip of your tongue, and breathe through the nasal cavity.
4, inhale, feel the lower abdomen gradually expanding, bulging outward. Exhale and move the abdomen towards the spine.
5, try to make breathing and sucking time as long as possible. You can also put your hand gently on the lower abdomen and feel the changes in the abdomen during breathing to achieve the purpose of self-examination.
6. After10-15 times, you can breathe naturally and meditate and relax. Put on a soothing piece of music, set a warm scene and immerse yourself in it.
Yoga action recommendation for one month after delivery
1, boat style, supine, legs straight. Put your arms flat on your sides, palms down. Inhale and lift your head, upper body, legs and arms at the same time, leaving the ground. Keep your arms straight forward, parallel to the ground, and store gas without breathing. At the same time, keep this posture for as long as possible without exerting force. While exhaling slowly, gradually restore the legs and trunk and relax the whole body.
2. The cat stretches, kneels down, sits on the heel and straightens back. Lift your hips and put your hands on the ground. Inhale, raise your head and contract your back muscles for 5 seconds. Exhale, bow your head, arch your spine and hold on for another 5 seconds. Arms straight, perpendicular to the ground.
3, tiger style, start kneeling, hips sit on two feet to keep up, the spine should be straight. Put your hands forward, put them on the floor, raise your hips and make a crawling posture. Look straight ahead, inhale, and stretch your right leg backwards. If you are not breathing, bend your right knee and point to your head. Keep your eyes looking up for 5 seconds. Exhale, knees under hips, close to chest, toes off the ground, eyes down, nose close to knees, spine arched. The right leg is stretched backward and restored, and each leg is done five times.
After childbirth, new mothers can help their bodies recover through yoga, but rest is still the main way about a week after childbirth, and yoga movements also need to focus on meditation and lying flat. Then according to the state of physical recovery, gradually increase the complexity of yoga movements, so that the postpartum body can be relaxed and recovered as much as possible.
What should I do if I have been fat after childbirth?
1, control the intake of food and snacks. Ensure that food calories are evenly distributed throughout the day. Don't overeat, and high-calorie snacks are not recommended. Postpartum diet plays a vital role in the smooth progress of slimming. In order to ensure that babies and Marbles have adequate nutritional intake, the diet must be rich in protein, vitamins and minerals, such as fish, lean meat, eggs, milk, fruits and vegetables. Moreover, Ma Bao should try to eat unsaturated vegetable oil, and the less oil, the better. Salad dressing and high-oil peanut butter are both fattening foods, so Ma Bao had better eat less. Mabao should eat a proper amount of dairy products, but should pay attention to choosing low-fat and skim milk as far as possible instead of condensed milk and flavored milk. There are also desserts and snacks that are not suitable for mothers who want to lose weight, especially cakes and chocolates, which are particularly high in calories and should be properly controlled.
2, pay attention to protein, carbohydrates and other balanced nutrition, be sure to eat some nutritious food.
3. Record the daily meal situation in detail, including the name of food, meal time, daily exercise, etc., which can effectively control the food intake.
4. Dieting is not recommended. The recovery of postpartum body needs to absorb nutrition through food, and dieting is not recommended.
5, exercise to lose weight. Research shows that exercise is the most effective way to lose weight. Pay attention to keep a certain amount of exercise after delivery. Start walking and physical training as soon as possible. Postpartum exercise is also as early as possible, and can be started on the second day after delivery, within five days of caesarean section. You can walk slowly in the month like you did when you were pregnant. Walking is the most reasonable exercise for pregnant women, and nurses in big hospitals will urge pregnant women to walk as soon as possible. Six weeks after delivery, you can start to lose weight, such as sit-ups, push-ups, squats and other simple micro-sports, and develop the habit of exercise. 4 months after delivery, increase weight loss. At this time, you can practice yoga, swimming and other slimming exercises.
6. New mothers can use postpartum abdomen belt, pelvic correction belt and other tools to help the body lose weight.
7, drugs to lose weight. There are all kinds of diet pills on the market, and it is not recommended for women who are obese due to non-disease factors to lose weight through drugs.
Postpartum weight loss should not be too urgent or too radical. The formulation of weight loss programs should vary from person to person, and it is even more important to avoid affecting your health because of improper operation. Don't worry too much about postpartum obesity When choosing a postpartum weight loss method, you must choose a safe way, and you can't lose weight at the expense of your body. As long as we can find out the causes of postpartum obesity and respond positively, it is not difficult to restore a good figure before pregnancy.