When is postpartum yoga suitable?
(1) The third day after delivery: abdominal breathing.
1, lie flat on the bed, relax your feet and spread them slightly left and right, put your hands on your abdomen and take a deep breath;
2. Relax the chest, inhale, highlight the abdomen, exhale, depress the abdomen, inhale and breathe back and forth several times;
3, reduction, body relaxation, pranayama.
Efficacy: Eliminate waste gas in the body, promote blood circulation, help restore postpartum physical strength, regulate endocrine, eliminate tension and stress, prevent postpartum depression, and restore the elasticity of postpartum relaxed birth canal.
(2) The fifth day after delivery: facial massage
1, rubbing with both hands 10 times, resulting in thermal sensation;
2. The other four fingers except the thumb are relatively aligned at the corners of the mouth, and then gently massage the cheek up and down 10 times. Exhale when your fingers move up and inhale when you put them down.
3. Press the position at the end of the eye with three pairs of fingers: index finger, middle finger and ring finger. Exhale for 6 seconds, let go and inhale, and repeat 10 times.
Efficacy: promote facial blood circulation and eliminate small wrinkles on cheeks and eyes after delivery.
(3) postnatal day15th: simple wheels
Efficacy: It can make the relaxed hip muscles and leg muscles firm after delivery, eliminate excess fat, strengthen knee joint and prevent cramps in legs and abdomen. In addition, it can massage the neck to strengthen the function of trachea, thyroid and tonsil caused by the compression of the neck.
1, lie flat on the ground and take a deep breath;
2. Inhale, bend your knees, grab your feet with both hands and exhale;
3. Inhale, slowly push the buttocks up, push to the limit, exhale, and tighten the anus and buttocks muscles. Stay for a few seconds and take a deep breath.
4, reduction, interest adjustment.
Postpartum yoga is a kind of exercise to promote pelvic blood circulation. Whether it is caesarean section or natural delivery, you can practice gradually according to your personal physique and wound healing during this period. New mothers who are confinement may wish to have a try at home!
Matters needing attention in postpartum yoga
1. If the parturient is born naturally, yoga classes can be started 2 months after delivery and 6 months after cesarean section.
2. During the practice, if you feel uncomfortable, you should stop temporarily. After a short rest, you can continue to practice without any adverse reactions.
3. It's best for nursing mothers to breast-feed their children before practice. Because after yoga exercise, the body will have a natural detoxification effect, which will affect the quality of milk. It is best to breast-feed your child after practicing yoga for 3-4 hours.
4. Postpartum joint relaxation, especially breastfeeding, should pay attention to protective actions and do some warm-up and gentle actions appropriately.
5. It is not advisable to practice on hard floor or soft bed. Put a mat on the floor when practicing.
6. It is advisable to practice in a quiet and ventilated room, and don't put too many things in the room.
7. Don't laugh, don't talk, and keep regular deep breathing, which will help your body relax.
8. Keep a peaceful mind, don't unilaterally pursue complicated body movements, and do what you can according to your own situation.