Postpartum yoga: new mom and new fashion
The high open space, the quiet environment, the gentle music, the gentle lights, and the faint incense floating through, the yoga practitioners with soothing and beautiful movements are immersed in the wonderful yoga world... If it weren't for the banner reminder of postpartum yoga, who would have thought that these graceful and energetic practitioners were actually new mothers who had not given birth soon, and some were still in the "confinement"? Postnatal yoga, a popular exercise in Europe and the United States, is gradually becoming a new fashion for more and more new mothers in Beijing to recover from postpartum.
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Miss Chen, a yoga studio employee, is a "hardcore yoga fan". She has been in love with yoga since it first became popular in China more than ten years ago. Speaking of postpartum yoga, Miss Chen looked excited: "Postnatal yoga movements are simple and soothing, easy to practice, and targeted. Through the cooperation of various postures that help exercise abdominal organs and muscles, breathing methods and meditation methods, we can achieve strength and nourish the reproductive organs, adjust and quickly restore the position of the uterus, make the uterus full of vitality, and promote intestinal peristalsis. At the same time, we can practice various postures for the waist, abdomen, buttocks, thighs, and arms to make them tight, eliminate the accumulated fat during pregnancy, and restore your body lightness. Postnatal yoga can also help new mothers stretch their body and mind, make new mothers feel safe and relaxed, and create a sense of happiness, so as to get a real rest and have the mood to enjoy family happiness. Relaxing by a new mother will relax the baby, so that the mother and the baby can share the good time. The sweet feeling between the mother and the baby will affect the rest of the family and add warmth and happiness to family life. Here, all the stress accumulated after childbirth during pregnancy can be released. This kind of fun cannot be experienced by new mothers who live quietly and can't eat."
For most Beijingers, postpartum yoga is still a new thing. Most of the people who come here are yoga enthusiasts, and some people come here specially to experience what postpartum yoga is all about. In comparison, there are more people on weekends, with about 20 people usually.
The yoga studio currently has four or five full-time yoga instructors. Senior yoga coach Zhang Li said: Postnatal yoga is aimed at different groups of new mothers and can be divided into three types: postnatal shaping yoga, meditation yoga and parent-child yoga. Postnatal shaping yoga is mainly aimed at new mothers whose body shape has undergone huge changes after childbirth. "After giving birth, my weight has increased by 10 kilograms, especially the loose fat on my abdomen. I couldn't wear any clothes in the past. Only my pajamas fit me. My physical strength and energy are even worse. I have no strength, and my whole body keeps sweating. If I hold the baby for a little longer, my waist aches and legs aches. Now I think back, the month of confinement was the darkest month I felt: the lateral incision wound is dull pain, one breast is blocked and painful. I kept feeding at night, and I couldn't rest, resulting in lack of sleep. Lochia lasted for nearly two months, which was very painful. I was so worried at the time. I hope there is a way to get rid of this situation. Fortunately, their postpartum yoga class saved me. You see, I have lost weight, my waist has become thinner, and I feel better."A new mother who is participating in postpartum yoga training said.
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The person in charge of the yoga studio said,"The large amount of tonic during pregnancy and confinement has caused the happy new mother to lose shape. Shaping yoga can quickly eliminate congestion in the uterus and restore elasticity to the loose abdomen in a timely manner. There are many yoga postures that can also tighten the birth canal that is loose due to labor, so as to improve the quality of life after childbirth. Some body twisting postures can eliminate excess fat on the side walls of the waist, while massaging the abdominal internal organs can also enhance the elasticity of the spine; doing some prone and reclining postures can move the center of gravity of the buttocks upward.
To sum up, postpartum shaping yoga has three major functions: First, restore a slim figure. Appropriate postpartum yoga exercise can improve blood circulation, restore skin tension and reduce fat accumulation, and can achieve the goal of slimming. However, because the joints in the body are loose after childbirth, the amount of exercise needs to be increased slowly. Please follow the coach's guidance to avoid sports injuries; the second is to improve poor posture. Pregnant women are prone to poor postures due to physiological changes, such as moving forward of the body's center of gravity, protruding of the cervical spine, pulling forward of the shoulder blades, tilting forward of the pelvis, etc. After childbirth, they are prone to causing pain in the back, pelvis and heel. Appropriate yoga exercise can correct these poor postures. The third is to accelerate physical recovery. Due to the physical decline of pregnant women during pregnancy, they often feel physically weak and depressed after childbirth. Starting yoga as early as possible with their physical condition and doctor's guidance is of great help to the recovery of physical fitness."
expert comment
The so-called "confinement" refers to the period from the delivery of the fetus and placenta to the recovery of the maternal body and reproductive organs, which generally takes 6-8 weeks. This period of time is called the puerperium in medicine, and is commonly called confinement among people.
After the fetus is delivered after childbirth, the wounds of the uterus, perineum, and vagina heal, the uterus shrinks, the diaphragm descends, the heart recovers, and the relaxed skin, joints, and ligaments gradually return to normal. These recovery of shape, position, and kinetic energy are all completed during the puerperium period. Whether it can be recovered depends on the maternal health care during confinement. If it is properly maintained, the recovery will be faster. If it is not properly maintained, the recovery will be slower, and many people will suffer from postpartum diseases, which may even harm them for life.
The efficacy of postpartum yoga is medically verified and is very helpful for postpartum recovery. However, practice must be guided by a professional coach, step by step, and not rush for success.
Next: Meditation helps new mothers get out of postpartum depression