Postpartum yoga conditioning

This set of yoga poses is suitable for mothers 2 months after childbirth and helps restore the reproductive system and body shape.

1. boat-type

Exercise method: Lie on your back and straighten your legs. Keep your arms flat at your sides, palms down.

Inhale and lift your head, upper torso, legs and arms all off the ground. Arms should be straightened forward parallel to the ground while storing air without breathing, while maintaining this position as long as possible, provided that it is not forced to work hard.

While slowly exhale, gradually restore your legs and trunk. Relax your body.

Repeat this exercise 3 times.

Role: Helps abdominal organs and muscles, helps promote intestinal peristalsis and improves digestive function.

2. Cat style

Exercise method: Kneel down, sit on your heels, and straighten your back.

Lift your hips and put your hands on the ground. Inhale, lift your head, and contract your back muscles. Hold for 5 seconds and exhale, lower your head, arch your spine, and hold for another 5 seconds. Stretch your arms straight perpendicular to the ground.

Effect: Helps the uterus return to its normal position.

3. Tiger

Exercise method: At the beginning, kneel down, sit your hips on your heels, and straighten your spine.

Stretch your hands forward, place them on the floor, raise your hips, and make a crawling posture.

Eyes straight forward, inhale, and stretch your right leg back.

Hold your breath without breathing, bend your right knee and point it towards your head.

Keep your eyes straight up for 5 seconds.

Exhale and place your bent legs back under your hips, close to your chest, with your toes above the ground, look down, your nose close to your knees, and your spine should be arched. Stretch your right leg rearward and restore it 5 times for each leg.

Effect: Reduce fat in the hip and thigh area and strengthen the reproductive organs.

4. Leg back stretch

Practice: Sit with your upper body straight, stretch your legs forward and close together, and place your palms on your thighs.

Stretch your arms flat forward, retract your shoulders back, inhale, hold your arms high above your head, exhale, bend forward slowly, bend forward as comfortably as possible, grab your calves with both hands, bend your elbows outward and downward, lower your head, as close as possible to your knees, and hold for 10 seconds.

Inhale and straighten your arms to restore.

Relax your body and repeat it twice.

Role: Helps to revitalize the uterus and bladder and nourish the gonads.

5. Full locust style

Exercise method: Lie on your face, straighten your arms back, exhale, and raise your head, chest, and legs at the same time.

Breathe regularly and hold this position for as long as possible.

Gradually restore, relax the whole body, and repeat twice.

Effect: It is beneficial to various organs in the pelvis. (Internship Editor: Wu Jinyu)