Post-natal yoga exercises rejuvenate you

During the practice process, you can add melodious and soft yoga music to achieve a better exercise experience.

① Respiratory recovery surgery (abdominal breathing): 1 Kneel down or sit cross-legged on the mat, with the spine straight and straight in a straight line. 2 Exhale, then inhale gently, feel your abdomen slowly expand, bulge outward, and separate your fingers. During this breath, the chest and chest should not expand. 3 While exhaling, slowly lower your abdomen, retract it inward, and touch your fingers again. Repeat 6-10 times.

② Shoulder and arm recovery operation 1 Inhale in, open your feet, raise your arms horizontally in front, and face your palms. 2 Exhale, bend your left arm, clamp your right arm and stretch it to the left, while turning your head to the right. Repeat natural breathing 2-4 times. 3 Inhale in and raise your hands above your head, put your right arm palm against your back and exhale. Hold the elbow joint of your right arm with your left hand and slowly pull your right arm to the left. Repeat natural breathing 2-4 times. 4 Repeat in the opposite direction.

③ Abdominal recovery surgery: 1 Lie on your back with your hands on both sides of your body;2 Exhale, bend your right leg, hold your knees with your hands, and maintain 2-4 natural breaths. 3 Inhale and restore. 4 In the opposite direction.

④ Back recovery surgery: 1 Bend your legs and kneel. 2 Inhale, stretch your right leg back, look up, and look straight ahead. 3 Bend your right knee, exhale, slowly retract your legs inward, lean against your chest, look down, and touch your knees with the tip of your nose. 4 Restore. 5 Repeat in the opposite direction.

③ Pelvic recovery surgery: 1 Spread your legs and kneel. 2 Exhale, the upper body slowly lean back, and the elbow joints of both hands land on the ground in turn, touching the ground on the top of the head and the back on the ground. 3 Slowly raise your arms above your head without leaving your shoulder blades off the ground. 4 You can put cushions under your waist. 5 Exhale, restore your arms, and slowly restore your upper body.

Note: If you have a natural birth, you can start this exercise in about two weeks. It is best to start this exercise after 8 weeks for a C-section. It is recommended to practice on an empty stomach every day. (Internship Editor: Li Bao)