4 tips for postpartum slimming yoga for expectant mothers

The recovery work of the new mother within 1-2 weeks after giving birth is very important. Because at this time, the body distorted by pregnancy is rapidly adjusting. Practicing yoga movements at this time is beneficial to all aspects of body recovery. But remember not to exercise too much. In short, it is right to use the fitness of the body as the standard. Come and take a look at this 86yoga 4 styles of postpartum slimming yoga for new mothers!

Postpartum recovery not only refers to the recovery of body, but also the recovery of various organs in the body. After all, for pregnant women in October, various organs of the body will change to varying degrees. In addition, postpartum mothers have weak abdomen, loose abdominal skin, and even deep stretch marks.

Doctors say recovery within 1-2 weeks after childbirth is very important. Because at this time, the body distorted by pregnancy is rapidly adjusting. Practicing yoga movements at this time is beneficial to all aspects of body recovery. Note: The amount of exercise should not be too large. Just use the fitness of the body as the standard.

Cobra

Action: Lie down, feet together, instep on the ground, chin down, forehead touching the ground, bend elbows, hands flat on the chest side, and breathe evenly. Inhaling in, slowly raise your chin, tilt your head upward and backward, and slowly leave the upper body from the ground at the same time. It feels like bending the spine back section by section. Use abdominal strength instead of arm strength, touch the ground with your navel and abdomen, and look forward. Keep breathing normally. When exhaling, continue to bend your back backward, tilt your head back as much as possible, keep your abdomen close to the ground, look up, and your eyes can turn left and right at the same time. Relax and slowly return the upper body to a recumbent position from the pelvis, lumbar spine, thoracic spine, cervical spine, lower jaw to forehead.

Benefits: Promote normal thyroid and adrenal function, eliminate fatigue, increase heart and lung capacity, and soothe body and mind. It can also strengthen the shoulder, neck and back muscles, and has the effect of strengthening the chest, abdomen and beautifying the back.

supine twist

Action: Lie on your back, bend your knees to your chest, open your hands on both sides, and face your palms down at right angles to your body. Inhale and exhale, slowly fall your knees to the right, try to touch the ground as much as possible, and at the same time try not to leave your left hip off the ground. Turn your head to the left and look at your left hand. Lay your shoulders flat on the ground, twist your waist instead of your chest, and keep breathing 5-8 times. Then inhale and slowly return your head and knees to the starting position. Exhale, tilt your knees to the left, turn your head to the right hand, and keep breathing 5-8 times. Inhale and return your head and knees to the starting position. During practice, keep your knees, left ankles, and feet tight.

Benefits: Eliminate tension in the lower back, make the spine more flexible, and allow the waist area to be exercised.

Hip balance sitting and twisting

Action: Sit on the mat, stretch your legs forward, grab your ankles, and lift your sternum. When inhaling, lift your feet off the ground, lifting your feet about 20 centimeters off the ground. Exhale and straighten your legs at 45 degrees to the ground and in a "V" shape with your body. You can also grab the soles of your feet or your big toes. If you can't reach them, you can also hold your hands under your knees.

If you are not used to this position, it will be difficult to maintain normal breathing, so focus on your breathing. Exhale, release your hands and straighten them forward, holding this position to the extent you feel comfortable. To end this position, hold your legs with your hands, bend your knees and then lower your feet. Repeat the whole movement 3 to 4 times.

Relative action: Lie flat on the ground, inhale, expand your abdomen upward, exhale through your mouth, retract and relax your abdomen, repeat several times.

Benefit: Enhance the strength of your abdominal muscles

Essentials: Don't bend the spine, keep the sternum elevated, otherwise your body will lose balance.

sitting and twisting posture

Practice: Sit on the floor or mat with your legs straight forward, bend your left leg with your left heel close to your perineum, then bend your right leg and place your right foot on your left thigh. If you find this uncomfortable, you can also place your right foot on the ground in front of your left foot.

Place your right hand on the floor at the base of your spine and your left hand on your right knee. If your right foot is on your left thigh, try putting your right hand on your back to see if you can grab the thumb of your right foot.

Inhale and lift your sternum. Exhale, hold your right knee close to your body with your left hand, and twist your body to the right. If you can grab your right foot, you can use your right foot to twist your body, move your right shoulder backward, your left shoulder forward as far as possible, and look towards your right shoulder.

Close your eyes, hold your position, take 8 breaths, release your hands, slowly turn your body forward, relax your legs and shake. Repeat the exercise on the other side, this time first bending your right leg and twisting your body to the left.

Benefits: Increase flexibility in the spine and shorten the waist. (Internship Editor: Li Jianhong)