Hot yoga is the first choice for mommy to restore her abdomen after childbirth

What is hot yoga?

Bikram Yoga, also known as "high temperature yoga", was founded by Indian yoga master Bikram Choudhury and his wife. It is a new favorite in the fitness industry in recent years. It features yoga practice in a higher-temperature room in the classroom, which quickly increases body temperature, accelerates perspiration and detoxification.

Bikram believes that practicing yoga without your body getting hot can easily be injured.? Bikram and some medical experts developed 26 movements and scientifically arranged them according to the characteristics of human muscles, ligaments and tendons. They could only be practiced in a fixed order. If the practitioner jumps to a certain movement without giving the relevant muscles preparation for exercise, it will be as uncomfortable as doing a hasty back somersault and the effort will be twice the effort.

Each hot yoga class takes about 90 minutes and teaches 26 stretching movements (including two breathing techniques and 24 movements), including lying down, standing and sitting cross-legged. This set of movements can directly stimulate the nervous and muscular system and improve spinal flexibility. It is especially suitable for office workers to practice. High temperature yoga pays more attention to practicing with breathing. Accelerate metabolism by "sniffing and spitting". Because nose hair can filter dirty air and harmful bacteria, nose breathing can also make you more stable.

How hot is hot yoga?

Generally, the room where hot yoga is practiced must maintain a high temperature of 38 ° C (higher than the body temperature). However, due to the different temperatures in different regions of the world, the temperature for practicing hot yoga varies, and is generally controlled between 38 and 40 degrees Celsius.

The benefits of practicing hot yoga The benefits of increasing your body temperature are to speed up blood circulation and soften muscles and bones that have been hardened due to lack of exercise. In this way, even a body that lacks exercise can more easily complete different stretching movements and is less likely to be injured. Therefore, high-temperature yoga is suitable for people who are beginners or who lack exercise for a long time.

Being in a room with such a high temperature will make you sweat in a short time, as if your body is warming up and you are naturally ready to do the following actions. Many people think that sweating a lot can help lose weight. In fact, it is because high temperatures speed up metabolism; but the most important thing is that some toxins can be excreted through sweating.

After 90 minutes of practice, the body can return to a balanced state and deliver 100% of fresh blood filled with oxygen to all parts of the body. In addition to the effect of weight loss, because high-temperature yoga has the function of normalizing gland activity, long-term practice has a therapeutic effect on insomnia, migraine, low back pain, cervical spondylosis, gastrointestinal diseases, etc. In addition, practicing high-temperature yoga can also reduce facial wrinkles, make people feel young, enhance disease resistance, improve vision and hearing, mental and emotional health, and sharpen intuition.

People who need to pay attention to practicing hot yoga are: pregnant women, people with particularly weak physique, low, high blood pressure or heart disease. Pay attention to the time when practicing high-temperature yoga and pay attention to rest halfway.

Postpartum hot yoga can help you lose weight. Starting exercise as soon as possible after childbirth is very helpful for your body shape recovery. For new mothers who give birth naturally, they can start practicing one month after giving birth. For new mothers who have a Caesarean section, they can start practicing three months after giving birth with the doctor's approval.

Things worth noting:

1. For new mothers, the body is already very weak, so they need to be more patient than ordinary people when practicing. Don't rush during the practice process and try to keep a relaxed attitude. Don't be too inferior because you are in poor shape or practice poorly. Practice hot yoga slowly.

2. New mothers who are still nursing should not force them when doing some floor movements that need to be done on their knees. Explain your situation to the coach, and the coach will help you modify the movements.

3. For beginners, the first class is just to get used to it. If you feel uncomfortable, lie down and rest. Dizziness and dazzling are normal phenomena.

4. In addition, for new mothers, you can make an initial exercise plan for yourself and practice three times a week. Generally, you can adapt to it in three or four classes. The first lesson of practice will be 30 minutes, and the second lesson will be increased to 40 minutes. So on, gradually increase the practice time and exercise step by step.

Preparation for the exercise

Choose light-colored, short clothes that fit closely, and it is best to choose pants that are above the knee. Don't be loose, but have elastic and breathable ones. Try to expose your pores to the air so that the body's heat can be metabolized. Prepare enough water while maintaining a happy mood and positive attitude. Start drinking a lot of boiled water in the morning to ensure that your body has sufficient water; keep an empty stomach during class, preferably 2 to 3 hours after meal; eat about half an hour after class. After class, be sure to cool down slowly and drink a lot of boiled water.

Mo Huiping

"People who are allergic to heat may find it uncomfortable to practice yoga in a high temperature environment, and it is best to follow their doctor's advice when exercising for the first time. Everyone's physique and condition are different, so it's better to just compare with yourself. Yoga can improve people's energy, endurance and flexibility. I also want to remind beginners that they don't have to pursue perfection of movements when practicing, because it can easily cause strain. The last thing I want to say is that only by long-term persistence in any sport can the effect be long-term and significant."

Hui Ping was the first person to introduce yoga to China. She was a professional ballet dancer who graduated from the world-famous Joffrey Ballet School. In 2000, he received a teaching qualification certificate from Bikram College in the United States. In 2002, he completed his teacher qualification training in the United States for further study. In February 2005, he won the World Yoga Competition. It has been called by many media as a role model for improving physical quality through yoga. (Internship Editor: Wu Jinyu)