Postpartum weight loss yoga helps you restore your body to a slim body
Many mothers not only lose their stature after giving birth, but their physique also declines a lot. If you practice yoga properly after giving birth to a child, you can not only speed up the recovery of the body, but also regulate various mental illnesses encountered by your child. Now Xiaobian will introduce you to 6 styles of postpartum yoga to help you quickly restore your slim figure.
1. Candle type
Action description:
Lie on your back, bend your knees to your chest, place your head on the floor, and rest your fingers under your head. When inhaling, straighten your legs upward, keep your back fossa close to the floor, and retract your navel inward, close to the spine. The tighter it is to the ground, the easier the movement is to complete. Stretch your legs and put your feet flat. It feels like standing on the ceiling, don't hold your breath, keep this position to the limit of comfort. At the end of the pose, exhale and slowly lower your legs to the ground. If this is difficult, bend your knees to your chest and place your feet on the ground. At a certain point in practice, the strength of the abdominal muscles will increase, and you can gradually lower your legs directly.
Benefits:
Strengthen the strength of your abdomen and pelvis muscles.
note
If you have problems such as back pain, don't put your legs directly on the ground when you end the pose. Instead, bend your knees to your chest first, and then put your feet on the floor.
2. Twisted ridge type
Action description:
Sit on the floor or mat with your legs straight forward, bend your left leg so that your left heel is close to your perineum, then bend your right leg and place your right foot on your left thigh. You can also sit in a lotus seat, or if you find this uncomfortable, place your right foot on the ground in front of your left foot. Place 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 your right thumb. Inhale and lift your sternum. Exhale, hold your right knee 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, slowly turn forward on the last exhalation, relax your legs and shake. Repeat the exercise on the other side.
benefits
Increase the flexibility of the spine, shrink the waist, and massage the internal organs.
3. Lying on your back
Action description:
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.
4. Lower Dog Style
Action description:
Starting from kneeling, put your hands on the ground and raise your hips; inhale, straighten your legs, straighten your arms as much as possible, keep your palms pressed on the ground, press your heels and shoulders down when exhale, and step on your heels as much as possible. On the floor, pay attention to keep your back straight, your tailbones face up, and keep breathing 8 times.
Benefits:
Eliminate fatigue, slow down heart rate, strengthen legs, strengthen leg extension, relieve shoulder stiffness, relieve shoulder arthritis, relieve headache, insomnia, back pain, and fatigue. This pose gently stimulates your nervous system, and practicing it regularly can "rejuvenate" your entire body.
4. Lower Dog Style
Action description:
Starting from kneeling, put your hands on the ground and raise your hips; inhale, straighten your legs, straighten your arms as much as possible, keep your palms pressed on the ground, press your heels and shoulders down when exhale, and step on your heels as much as possible. On the floor, pay attention to keep your back straight, your tailbones face up, and keep breathing 8 times.
Benefits:
Eliminate fatigue, slow down heart rate, strengthen legs, strengthen leg extension, relieve shoulder stiffness, relieve shoulder arthritis, relieve headache, insomnia, back pain, and fatigue. This pose gently stimulates your nervous system, and practicing it regularly can "rejuvenate" your entire body.
5. Hip balance
Action description:
Sit on the mat, stretch your legs forward, grab your ankles, and lift your sternum. When inhaling, lift your feet off the ground and form 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.
benefits
Enhance the strength of your abdominal muscles.
note
Don't bend your spine and keep your sternum elevated, otherwise your body will lose balance.
6. Cobra Style
Action description:
Lie on your face, feet together, instep on the ground, chin down, forehead touch the ground, bend elbows, hands flat on the sides of your chest, and breathe evenly. Inhale, slowly raise your chin, tilt your head up and back, and slowly leave the upper body off the ground at the same time (it feels like bending the spine back section by section, using abdominal strength rather than arm strength), landing on the ground with your navel and abdomen, and keeping your eyes in front of you. 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 relieve 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.
Tips:
Do not use explosive power when practicing this pose. Try to keep your body in a comfortable state.
The advantage of practicing yoga after childbirth is that the supporting tissues and ligaments of the pelvic floor are in a relatively relaxed state, making it easier to complete certain postures. Regular and moderate yoga training helps new mothers eliminate the physical and psychological problems that arise after becoming a mother, such as physical recovery, insomnia, emotional changes caused by hormonal imbalances, and the battle they face in caring for newborns. Postpartum yoga includes various specific poses, effective breathing, and calm meditation, so that the new mother has a slim body shape, shiny skin, abundant breast milk, and full of physical strength.
Benefits of postpartum yoga:
1. Help tighten leg and abdominal muscles and reduce fat.
2. Tighten the chest to prevent sagging breasts after breastfeeding.
3. Relieve and treat postpartum cervical and lumbar fatigue.
4. Cultivate calm emotions and relieve postpartum depression. (Internship Editor: Wu Jinyu)
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