Many treasure mothers will choose to do postpartum recovery by practicing body-shaping yoga. Because compared with other sports, the movement range of yoga is softer and gentler. Moreover, yoga can not only reduce fat, shape beautiful curves, but also give mothers peace of mind, thus effectively preventing postpartum depression. What Ma Bao needs to pay attention to is that it is best to practice yoga under the guidance of a professional coach within the strength he can bear.

First of all, butterfly style

1. Efficacy:

(1) Promote pelvic blood circulation and correct pelvic kyphosis;

(2) improve postpartum dysuria and sciatica;

(3) Prevention of postpartum depression.

2. Practice:

(1) Sit where you are, with your knees bent and your feet stuck together;

(2) Tilt the heel to the inner thigh as far as possible, close to the perineum, and toe forward;

(3) Look straight ahead, and the knees on both sides vibrate up and down gently;

(4) Keep the above sitting posture, put your hands on your knees, push your knees down to touch the ground, then lift them up and practice for several times.

3. Precautions:

(1) When practicing, hold your toes with both hands to close your feet;

(2) When practicing, you should put your consciousness on the legs that vibrate up and down, and imagine yourself flapping your wings and dancing like a butterfly.

Second, baddha konasana.

1. Efficacy:

(1) can effectively promote uterine recovery;

(2) Exercise pelvic muscles;

(3) improve the flexibility of the body.

2. Practice:

(1) Sit on the floor, keep your spine upright with your legs straight forward, and put your hands naturally on the floor;

(2) Inhale and bend your knees to fit your heel and sole;

(3) Cross your fingers, grab your toes, straighten your spine and look straight ahead;

(4) Exhale and put your elbows on your thighs, and bend your upper body forward;

(5) Bend the upper body so that the forehead and nose are gradually close to the floor, and keep this posture for 30-60 seconds;

(6) Inhale, restore the initial posture, keep breathing naturally and relax.

3. Precautions:

(1) Ma Bao with groin or knee injury should put a blanket on the outer thigh during practice;

(2) If Ma Bao's back is arched so high that her knees can't touch the ground, you can try to put her hips above her knees.

(3) After the exercise, Ma Bao needs to stretch his legs forward as far as possible, so as to massage muscles, promote blood circulation and avoid discomfort such as leg pain.

Third, the bench style.

1. Efficacy:

(1) Improve body balance;

(2) promoting blood circulation of lower limbs and improving edema of lower limbs;

(3) Enhance the muscle strength of lower limbs such as waist, calf and thigh.

2. Practice:

(1) Stand upright on the floor, legs slightly apart, arms naturally droop, eyes looking forward;

(2) Lift your arms forward slowly and inhale;

(3) Raise your heels, put your toes on the bottom, and keep your arms parallel to the ground;

(4) Exhale, arms open horizontally, legs together, heels up, toes down;

(5) Kneel to the thigh, keep parallel to the ground, and keep it for a while.

3. Precautions:

(1) During exercise, the spine should always be straight;

(2) Pay attention to the toes, not the forefoot.