New experience: Postpartum yoga
It takes at least 4-6 weeks to recover after childbirth before you can start your exercise program again. You may be too busy to take care of your baby to exercise, but your body recovery is also very important. Because if you want to restore the muscles after labor to their original state, you need to strengthen exercise. Your doctor will advise you when it is safe to start exercising, practice according to your actual situation, and keep your body recovering.
The advantage of continuing to practice yoga after childbirth is that it makes the buttocks and groin very flexible and stretched, making it easier to complete certain postures. Regular yoga training can help you eliminate problems that arise as a mother, such as insomnia, emotional changes caused by hormonal imbalances, and the challenges of caring for a newborn.
1. Triangle extension
action essentials
Stand upright, with your feet separated by twice the shoulder width; inhale, stretch your arms horizontally, parallel to the ground, forming a "basic triangle"; exhale, bend down to the left, hold the left ankle with your left hand or touch the ground, and straighten your right arm perpendicular to the ground., palms forward, and eyes your right hand; inhale, return to the basic triangle, exhale, and change direction.
exercise effect
Comprehensively increase the flexibility and flexibility of the spine, eliminate the fat in the waist, strengthen the hip muscles, and enhance the strength of the legs.
2. Half lotus one-leg stretch
action essentials
Sitting in a sitting position, stretch your legs forward; bend your right leg and place your right foot on your left thigh to form a half-lotus flower; exhale and grab your left foot with both hands; inhale, stretch your back and look up; exhale deeply, bend down your upper body, press down fully, and place your forehead on your left knee or left calf. Inhale, return to sitting position, and swap legs.
exercise effect
Constrict the abdominal organs, allowing more fresh blood to flow to the genital area. The curved heel presses the deep part of the lower abdomen, effectively massaging the uterus and nourishing the ovaries and fallopian tubes. Eradicate a variety of female sexual dysfunction diseases. Relax your hip joint, stretch your back, and relieve fatigue.
3. Spine twist
action essentials
Sitting, stretch your legs forward; place your right foot on the outside of your left knee, move your left foot outside your right hip, straighten your left arm, rest your left elbow on the outside of your right knee, and grab your right ankle with your left hand; inhale, straighten your spine; Exhale, stretch your right arm horizontally, turn to the right rear, wrap your right hand around your waist, turn your spine to the right, and keep your back straight; breathe deeply, hold for 1 to 10 seconds, and then change your direction to practice.
exercise effect
Comprehensively stimulate the spinal nerves, relax each spine, and adjust the secretion of the adrenal glands, which makes people feel happy; the bending of the legs combined with the twisting of the spine makes the perineal muscles naturally contract, enhances the elasticity of the perineal and vaginal muscles, eliminates postpartum vaginal relaxation, and touches the gland secretion.
4. Tiger
action essentials
Kneel position and make "landing on all four feet"; inhale, lift your head, bend your waist, lift your hips, and stretch your left leg back and above; exhale deeply, bend your knees, lower your head, and touch your forehead or tip of your nose to your knees; practice it 3 to 6 times and change in the opposite direction.
exercise effect
Helps stretch and move the spine and strengthens the spinal nerves and sciatic nerves. Reducing fat in the hip and thigh areas and strengthening the reproductive organs are excellent post-natal recovery exercises.
5. ox noodle style
action essentials
Sitting in a sitting position, straighten your legs forward, hold your hands hard on the ground, lift your hips, bend your left knee, sit on your left foot, lift your right leg, place your right thigh on your left leg, and separate your feet to the sides; lift your left arm over your head, bend your right arm upward from behind, hold your hands between your shoulder blades, keep breathing normally, and change in the opposite direction.
exercise effect
It makes the shoulder joints more flexible and stretches the back muscles, while making the leg muscles elastic, reducing fat in the hip and thigh areas, and healing leg cramps.
6. lizard
action essentials
Prone prone, hold the opposite elbow joint with both hands, and retract the elbow under the chest; inhale, lift your buttocks, and move your upper body back and upper; exhale, your chest touches the ground, and maintain natural breathing; inhale, lift your upper body forward, exhale, and return to prone.
exercise effect
Expand the chest to prevent breast sagging, promote uterine recovery, restore normal physiological curvature of the lumbosacral region, and enhance the elasticity of the spine.
7. Single leg support locust pose
action essentials
Lie on your face, chin on the ground, palms down on your sides, inhale, lift your right foot upward, exhale, bend your left leg, put your left foot against your right knee, contract your hips, stretch your thigh muscles, and maintain normal breathing.
exercise effect
It has good curative effects on various abdominal diseases, is beneficial to various organs in the pelvis range, and can promote movement of the kidneys and the entire abdomen. At the same time, it can soften the spine and relieve irregular menstruation, constipation, and the gastrointestinal system.
8. Cobra Twist
action essentials
Lie on your face, place your hands on both sides of your head or shoulders; inhale, slowly lift your head, neck, shoulders, chest, and abdomen until your navel is 2 to 3 centimeters above the ground, forming a cobra pose; exhale, turn your head to the right, and visually observe your left heel; Inhale, turn your head to the right, then exhale, turn to the left, and visually observe your right heel; inhale and return to Cobra pose; exhale, and drop the spine from the waist to the ground one by one when restoring; lie on your face and relax.
exercise effect
Keep the spine in a flexible and healthy state; provide fresh blood to the kidneys to enhance kidney function, prevent kidney stones and eliminate lower limb edema; stimulate the adrenal glands, regulate endocrine, and make emotions happy; correct various women's sexual dysfunction diseases.
9. Reclining hero pose
action essentials
Kneel down, with your feet apart, and let your hips sit on the pad between your feet; exhale, support your elbow joints, and slowly lie down on the pad with your upper body stretched back, with your head, hands, shoulders, and back pressed against the pad. Take a deep breath and keep it.
exercise effect
Relax and soothe the legs and knees. It can relax the lower limbs for postpartum women who have suffered excessive weight for a long time. Stretch and strengthen the abdominal organs and pelvic area simultaneously.
Tips for Caesarean section
Caesarean section is later than discharge from hospital after natural childbirth. Due to the restriction of the incision, it will be later to get out of bed for activities, which is not conducive to recovery. If you lie down for too long, you will feel dizzy when you get up, and insufficient exercise will also affect the contraction of the uterus. When exercising, you must master the scale of exercise. You can do some simple and light activities at the beginning, such as walking, or starting from your hands and feet in bed, and then transitioning to your arms and legs. But avoid squeezing or stretching your abdomen. The abdomen should not exert too much force and always remain relaxed so that it can recover naturally.
When the 42-day prenatal check-up occurs, all examinations are normal. After obtaining the doctor's consent, soothing exercises, such as yoga, can be performed, so that the body's recovery effect will be doubled. Practicing yoga breathing method for pregnant women can relieve physical discomfort and pain and help the recovery of the uterus, the entire body and spirit.
·When practicing yoga positions, pregnant women with caesarean section should consult their doctor first, and at the same time pay attention to the following movements and practice carefully:
1. Squeeze into abdominal positions, such as bow pose, cobra pose, etc.
2. Twist positions will move to the abdominal organs, such as cobra twisting position, spine twisting position, etc.
3. Postures that use a lot of abdominal muscles must be done according to your own capabilities, such as boat pose, upper leg extension pose, front extension pose, etc. (Internship Editor: Wu Jinyu)