What kind of exercise is good for postpartum? There are many benefits of doing yoga after childbirth

The body of a postpartum mother is in a relatively fragile stage, but many young mothers want to regain their figure as soon as possible. So what type of exercise is more suitable for this stage? What kind of exercise is good after childbirth? There are many benefits of doing yoga after childbirth~

Many friends asked me, what kind of exercise is better after giving birth? Taking care of the baby, cooking and doing housework every day... I am exhausted, but when I see the fat on my belly, I still want to make up my mind to exercise.

In this case, the editor recommends that all postpartum mothers do yoga. It is relaxing, can be done at home, can take care of children, and can also help lose weight! What? Are you still hesitating?

Why do yoga after childbirth?

1. Postpartum recovery yoga can restore a slim and good figure

Reduce fat around the waist, abdomen, buttocks and legs, improve blood circulation, restore skin tension and reduce fat accumulation, thereby achieving the goal of weight loss. Since the joints in the body are loose after childbirth, it is necessary to follow the guidance of professional yoga teachers to avoid sports injuries.

2. Postpartum yoga can improve bad posture

After delivery, because holding the baby shifts the center of gravity forward, it is easy to cause postpartum neck, back, pelvic and heel pain.

3. Post-restorative yoga can rebuild the abdominal and pelvic floor muscle tension

After childbirth, the abdominal muscle tissue relaxes and its tension weakens. Yoga training can enhance recovery, strengthen the abdominal and pelvic muscles to increase the support strength of the organs in the pelvis and prevent the occurrence of stress urinary incontinence.

4. Relieve postpartum psychological pressure, reduce postpartum mental burden, and increase maternal confidence

Are mothers eager to try now? Postpartum yoga can help expectant mothers recover their bodies after childbirth, but the prerequisite is scientific practice and long-term practice to achieve certain results.

How to do postpartum yoga

1. Boat pose

(1) Lie flat on your back with your legs straight and together. Place your arms naturally at your sides with your palms facing downward.

(2) Take a deep breath, slowly raise your head and upper body, stretch your arms forward and keep them parallel to the ground, and lift your legs off the ground. While holding the breath, try to maintain this position as much as possible without any effort.

(3) While slowly exhaling, gradually lower your legs and torso until they are restored, and relax your whole body. Repeat this exercise 3 times.

Function: Exercise abdominal muscles, accelerate intestinal peristalsis, and improve digestive function.

2. Tiger

(1) Slowly kneel down with your legs straight, sit on your heels, stretch your hands forward and place them lightly on the floor, then slowly raise your hips and assume a crawling posture.

(2) Raise your head and look straight ahead, take a deep breath, and stretch your right leg backward. Hold the breath without exhaling, bend your right knee, point it toward your head, and gaze upward for 5 seconds.

(3) Exhale slowly, place the bent leg back under the hip, close to the chest, with the toes above the ground, eyes looking down, nose close to the knee, spine arched, and the right leg extended backward to restore. Repeat the same steps with the left leg, and do 5 times for each leg.

What it does: Reduces fat in the hip and thigh areas and strengthens the reproductive organs.

3. Cat Stretch

(1) Keeping your upper body upright, slowly kneel down and sit on your heels.

(2) Lift your hips and place your palms flat on the ground. Take a deep breath, raise your head, contract your back muscles, and hold for 5 seconds.

(3) Exhale slowly, lower your head, and arch your spine. Hold for 5 seconds. Stretch your arms straight with your fingertips touching the bottom, perpendicular to the ground.

Function: Helps the uterus return to its normal position.

4. Full Locust Pose

(1) Lie face down on the floor with your arms straight behind you. Exhale slowly, lift your head and chest, and raise your legs at the same time.

(2) Exhale slowly and rhythmically, and try to maintain this position.

(3) Slowly lower your legs, return your head and chest to their original position, breathe evenly, and relax your whole body. Repeat twice.

Function: Promote the recovery of various organs in the pelvic area.

5. Legs and back stretch

(1) Sit with your upper body straight, legs stretched forward and together, and your palms placed on your thighs.

(2) Raise your arms and stretch them forward parallel to the ground, with your shoulders pulled back.

(3) Inhale and raise your arms above your head. Exhale and slowly bend forward until you are in a comfortable position. Grasp your calves with both hands, bend your elbows outward and downward, lower your head as close to your knees as possible, and hold for 10 seconds.

Function: It is beneficial to nourish the reproductive glands and make the uterus and bladder full of vitality.

Can postpartum yoga help you lose weight?

Although practicing yoga after childbirth will not control your weight within a few weeks like weight-loss drugs, it will make your body more beautiful, improve blood circulation, restore skin tension and reduce fat accumulation, thereby achieving the effect of weight loss.

After childbirth, the supporting tissues and ligaments of the pelvic floor are in a relatively relaxed state, making it easier to complete certain postures of postpartum yoga. Regular and appropriate yoga training helps new mothers eliminate the physical and psychological problems that arise after becoming mothers, such as body recovery, insomnia, mood changes caused by hormonal imbalance, and the challenges of caring for newborns. Various specific postures, effective breathing, and calm meditation of postpartum yoga can help mothers restore their body shape, have sufficient breast milk, and have sufficient physical strength.

Here are some other benefits of postpartum yoga:

1. Improve bad posture: Pregnant women are prone to bad posture due to physiological changes, such as forward shift of body center of gravity, cervical lordosis, forward pull of shoulder bones, forward tilt of pelvis, and shift of center of gravity to heels. After delivery, the center of gravity shifts forward because of holding the baby, which can easily cause neck, back, pelvic and heel pain.

2. Strengthen arm muscle strength: After the baby is born, tasks such as bathing and holding the baby are all done with the strength of both arms.

3. Rebuild the tension of the abdominal and pelvic floor muscles: After childbirth, the abdominal muscle tissue relaxes and its tension weakens. Yoga training can enhance recovery, strengthen the abdominal and pelvic muscles to enhance the support of the organs in the pelvis and prevent the occurrence of stress urinary incontinence.

4. Improve signs of foot edema: During pregnancy, leg edema may occur due to compression of the inferior vena cava by the fetus, and may even cause varicose veins in the lower limbs.

5. Strengthen physical recovery: Because the physical fitness of pregnant women declines during pregnancy, they often feel weak and depressed after giving birth. Doctors and experts say that practicing yoga is of great help in the recovery of physical fitness after giving birth.