post partum

Postpartum yoga to lose weight

Postpartum yoga is a common method of postpartum weight loss for postpartum mothers. Postpartum yoga, unlike weight-loss drugs, does not control weight in weeks, but it will make your body more beautiful, improve blood circulation, restore skin tension and reduce fat hoarding, thereby achieving weight loss.

Postpartum because the pelvic floor supporting tissue, ligaments are in a relatively relaxed state, it is easier to complete postpartum yoga posture. Regular moderate yoga training helps new mothers eliminate physical and psychological problems arising from being new mothers, such as physical recovery, insomnia, emotional changes caused by hormone imbalances and the challenges of caring for babies. Postpartum yoga has a variety of specific postures, effective breathing, calm meditation, help mothers to recover body shape, breast milk, physical strength.

Let’s take a look at the advantages of postpartum yoga.

1. Improving bad posture: Mom is prone to produce bad posture because of physiological changes, such as forward movement of body center of gravity, cervical lordosis, shoulder clip bone pull forward, pelvic forward tilt, center of gravity moved to heel, etc. And postpartum because of holding the baby to move the center of gravity, so easy to cause postpartum neck, back, pelvis and heel pain. Postpartum yoga can improve mother’s bad posture.

2. Strengthen arm muscle strength: Bathing and holding the baby after birth are done by the strength of both hands and arms. Postpartum yoga can strengthen the strength of mom’s arm muscles.

3. Reconstruction of abdominal and pelvic floor muscle tension: After birth, abdominal muscle tissue relaxation and weakening of tension, postpartum yoga training can strengthen recovery, strengthen the abdominal and pelvic muscles, to enhance pelvic organ support strength, prevent the occurrence of stress urinary incontinence.

4. Improvement of foot edema signs: pregnancy, because the fetus compression of the inferior vena cava resulting in leg edema, and even cause varicose veins of the lower extremities. By doing postnatal yoga, mothers can improve or eliminate the symptoms of postpartum mothers’ feet edema.

5. Strengthen physical recovery: because of maternal physical decline during pregnancy, postpartum will often feel weak, depressed. Doctors say that practicing yoga is of great help to the recovery of postpartum physical fitness.

How long can you do yoga after childbirth?

How long can you do yoga after childbirth? This should be combined with personal actual recovery. Doctors recommend waiting until six weeks after delivery (cesarean section is 10 weeks postpartum) after the physical examination, then start from the junior yoga class, even if you have practiced yoga before, should not be directly into the intermediate or advanced class.

Secondly, postpartum is suitable for progressive weight loss program, and gradually increase the pace of weight loss. When a woman can practise yoga, it needs to be determined according to her physical recovery. Generally speaking, new mothers can start Yoga after delivery, while mothers who have caesarean section can only practice yoga after about 40 days after the wound heals, before they can choose meditation, meditation, breathing adjustment and other yoga methods.

Postpartum Yoga how to do

One, ship style

1, lie on your back and straighten your legs. The arms are flat, and the palms are downward.

2. Inhale and lift the head, upper body, torso, legs and arms together and leave the ground. The arms should be straight forward parallel to the ground, while breathing, while maintaining this posture as long as possible, with no reluctance to exert.

3, slowly exhaling, while gradually reducing the legs and torso, relax the whole body. Repeat this exercise 3 times.

Effects: it helps abdominal organs and muscles, and helps to promote intestinal peristalsis and improve digestive function.

Two. Cat stretching

1, kneel down, sit on the heel and straighten your back.

2, raise your hips and put your hands on the floor. Inhale, raise your head and contract your back muscles for 5 seconds.

3, exhale, hang your head, arch your spine, and hold it for 5 seconds. Arms straight, perpendicular to the ground.

Function: helps the uterus return to its normal position.

Three. Tigers

1, kneel down at the beginning, sit on your hips on your feet, and straighten your spine. Put your hands forward, put them on the floor, raise your hips, and make a crawl posture.

2, look straight ahead, breathe in, and extend your right leg back. If you don’t breathe, bend your right knee and point your knees to your head. Keep your eyes gazing for 5 seconds.

3. Exhale, put the knee-bending leg under the hip, close to the chest, toes above the ground, eyes down, nose close to the knee, the spine should be arched. Restore the right leg to the back and do 5 times for each leg.

Function: reduce the fat in the hip and thigh area and strengthen the reproductive organs.

Four. Double leg extension.

1. Sit upright, your legs stretched forward and close together, and your palms are placed on your thighs.

2. Extend your arms flat forward, draw back your shoulders, inhale, raise your arms above your head, exhale, slowly bend forward, bend forward as comfortably as possible, hold your legs, bend your elbows outward and downward, lower your head, as close to your knees as possible, and hold for 10 seconds.

3, breathe in, straighten your arms and restore. Relax your body and do it two times over and over again.

Effect: it helps to make the uterus bladder full of vitality, and the gonads are nourished.

Four. The whole locust type.

1, lie prone, arms straight back, exhale, and raise your head, chest and legs.

2, regular breathing, as long as possible to maintain this posture.

3, gradually restore, relax and repeat two times.

Action: beneficial to pelvic organs.

Postpartum Yoga matters needing attention

1, do not practice at home. There are many yoga enthusiasts who like to practice at home on CD-ROMs or books because they don’t have time to go to the training ground or for other reasons. Experts point out that this method is not desirable, especially for beginners. Because if Yoga learners do not know their own body, do not know their own limits, they are likely to fall into blind practice and increase the risk of injury.

2. It is not advisable for some yoga coaches to warm up by skipping gymnastics as a warm-up exercise before doing yoga, because the body is in an excited state after skipping gymnastics and can not enter the meditative state required by yoga. In addition, the excitement of the body after jumping exercises can easily lead to too fast Yoga action, resulting in various kinds of strain. Should not exceed the physical limit.

3. After a yoga class, there should be a good feeling of body and mind. If it’s just a part of the body that feels good, sweating or feeling headache, soreness, and overexcitement are signs of physical injury. At the end of each course, you should give yourself a questionnaire to ask yourself how your body feels and see if it’s over the limit, so that you can make a practice plan to achieve the best results.

4. Postpartum Yoga also needs to be carried out according to the individual physique, need to be gradual, can not be anxious to lose weight and hurt the body.