Primary stage: Postpartum recovery and yoga

Postpartum recovery and yoga (primary stage)

Ms. Jiang is a coach in a yoga studio and the mother of a 2-year-old baby. She was already 35 years old when she became pregnant. Her weight increased by 14 kilograms during pregnancy, but only a few months after giving birth to her baby, her figure recovered to its original state. Therefore, many students and expectant mothers have asked Coach Jiang for advice on how to quickly recover after childbirth and regain youth. Coach Jiang taught him patiently and carefully, and recorded his personal cultivation experience. It is divided into three stages. For all yoga postpartum mothers to share:

The first is the primary stage. Muscle exercise can begin within one month after giving birth. At the same time, since the buttocks and groin become very flexible and comfortable after giving birth, it is easier to complete certain postures. Post-natal mothers should persist in practicing according to their actual situation and constantly recover their bodies.

Action 1:

Practice: Lie on your back, bend your knees to your chest, and cross your hands behind your head. Inhale in, then exhale, slowly lift your head and touch your right elbow with your right knee. Inhale, slowly place your head and elbows on the ground, and repeat 3 times or more. The left elbow touches the left knee and repeat it 4 times. Then, the right elbow touches the left knee and repeat it 4 times. The left elbow touches the right knee and repeat it 4 times. Finally, each elbow touched both knees four times. Note that exhale when raising your head and inhale when lowering your head. The slower the movements are done, the greater the exercise will be on the abdominal muscles. Use victory breathing during practice. Relative posture: Lie flat on the ground, legs straight along the ground, hands on your sides, breathe in, lift your abdomen up, then breathe out air through your mouth, retract your abdomen and relax (imagine you are pricking the balloon with a pin-all the air is released and the ball is deflated). Repeat this action more than 2 times.

Persistence in practice is good for stretching abdominal muscles, tightening the abdomen, and restoring skin elasticity.

Action 2:

Practice: Lie on your back, bend your knees to your chest, stretch your hands horizontally, and face your palms down at right angles to your body. Inhale in, then exhale, slowly tilt your knees to the right side of the ground, turn your head to the left and look at your left hand, place your shoulders flat on the ground, and twist your waist instead of your chest. 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 and look at your right hand. Inhale, return your head and knees to the starting position, and practice each side more than 7 times. During practice, the knees, left and right ankles and feet should be tightened. The knees should be lifted as far as possible to reach the armpits. After the knees fall to one side of the ground, maintain this position and take 8 breaths.

Persisting in practice can help eliminate tension in the lower back, make the spine more flexible, exercise the waist, restore waist strength, and prevent low back pain and muscle strain.

The practice in the primary stage lasts about two weeks. Or if the practice improves depending on your actual situation, you can enter the intermediate stage in order. Due to the limited space, only the primary stage will be introduced here, and the intermediate stage and advanced stage will be gradually introduced in future exchanges.

(Internship Editor: Wu Jinyu)