Suggestion of postpartum yoga exercises to help mom recover quickly

Practicing yoga after giving birth can help mothers relax muscles, relax nerves, rebuild pelvic floor muscles and abdominal muscles after 9 months of nurturing baby.

Pregnancy is the happiest period in a woman’s life. However, this is also a time when the body has to face a lot of pressure and stress.

After giving birth, most women are eager to practice yoga to find the perfect shape before giving birth. However, is postpartum yoga really the perfect solution? Let’s see the sharing below with easyhealthylive.com to find the answer.

Benefits of practicing yoga after giving birth

Practicing yoga is one of the safest and most effective ways to lose weight after giving birth without having to worry about any side effects:

• Postpartum recovery: A woman’s body undergoes tremendous changes during pregnancy. These changes plus the pain of childbirth put a lot of pressure on all parts of the body. Postpartum yoga is a great way to relieve some of the stress your body has endured.
• Weight loss: All pregnant women gain weight. In fact, after giving birth, your body weight is still much higher than before pregnancy. Losing weight after giving birth is not easy. However, with yoga, you will get a great result.
• Increase body strength: After giving birth, most mothers feel their body is weakened with common symptoms such as muscle and joint pain and often fatigue. Practicing gentle yoga exercises will help the muscles and joints return to their original strength, and increase the endurance of the body.
• Improve posture: Nine months of pregnancy plus taking care of your newborn after birth will definitely affect your posture. Moving with a big belly in the last months of pregnancy will affect the spine. Not only that, after giving birth, constant breastfeeding puts pressure on the neck and shoulders. Practicing postpartum yoga will help strengthen the muscles and joints, thereby improving the mother’s posture.
• Psychological benefits: Yoga focuses on deep breathing and relaxation of the body. The combination of movements and breathing will help improve blood circulation and increase oxygen to the organs in the body. From there, yoga creates a state of deep relaxation, relieves stress, and soothes the body and mind.

6 postpartum yoga exercises to help mom get back in shape very quickly

Besides the restorative yoga exercises for ordinary people, this type of practice also has some very good movements for mothers to practice after giving birth. Here are 6 postpartum yoga poses to help women quickly regain a slim waist and flat stomach.

Tiger Pose

The tiger pose is very beneficial for postpartum women. Because it not only helps reduce physical complications during pregnancy, but it also helps to rejuvenate female genitals, improve muscles in the legs, arms, shoulders, help lose weight and improve the digestive system.

Doing

• Start in Cow Pose: Raise your left knee toward your chest, with your back slightly arched.
• Hold for 4 seconds and then bring your left knee back. Raised his head.
• Hold for a few seconds and switch legs. Repeat the movement 5-10 times.

Cobra pose

This pose helps relieve back pain (a common problem in postpartum women) very effectively. In addition, it also tones the buttocks, abdomen, arms, shoulders, strengthens the spine, improves blood and oxygen circulation to the pelvic area.

Doing

• Lie face down on the mat and relax
• Place your hands under your shoulders, inhale and lift your upper body
• Keep your feet steady and straight on the mat
• Curl your back as much as possible
• Hold the pose for about 10 seconds and then return to the starting position

Camel pose

The camel pose helps to tighten and tighten the skin, and relieves back and shoulder pain. In addition, this position also helps to improve abdominal muscles, helping the abdomen to “freeze” after giving birth.

Doing

• Kneel on the yoga mat, knees slightly extended, legs extended and close to the floor
• Place your hands on your hips, inhale and lean back slowly
• Place your arms on your heels and keep them straight
• Hold the pose for 10-20 seconds, breathe normally and then return to the original position.

Triangle Pose

The triangle pose is very good for postpartum mothers. It not only helps you lose postpartum fat, have a slimmer waist, but also helps keep balance. In addition, the triangle pose also helps reduce stress, anxiety and treat digestive disorders.

Doing

• Stand up straight on the mat, feet wide apart
• Turn right toe to 90° and bend body to the right from hips, right hand touching right leg, left hand raised high towards the ceiling
• Hold the pose for 10 seconds and then return to the starting position.

Child Pose

Child’s Pose helps to stretch the muscles in the lower back and hips, tones the thighs and buttocks, and reduces stiffness in the ankles. Practice this pose regularly, you will feel relaxed, calm, less stressed, tired.

Doing

• Kneel and sit on 2 legs
• Bend forward, exhale slowly, head to floor, arms stretched forward.
• Hold the pose for 10 seconds and then return to the starting position.

Kegel exercises

Kegel exercises help muscles recover and tighten. Exercise also has a huge impact on your sex life.

Doing

• Start in baby pose. Squeeze the pubic muscle for 5 seconds and then relax
• Rest for 10 seconds then repeat. Try to do this exercise 5 times.
• Once mastered, you can increase the number of repetitions. After a few months, you can increase it to 10 times, 20 times, even 30 times.

Practicing yoga after giving birth can help moms get back in shape very quickly. However, it is important that you practice the correct postures. To do this, you will need the guidance of a professional yoga teacher.

If you don’t have time to attend classes, don’t hesitate to download easyhealthylive.com right away and connect with your yoga teacher in just one tap.

Reference source

Yoga After Delivery – Getting Back into Shape After Childbirth https://parenting.firstcry.com/articles/yoga-after-delivery-getting-back-into-shape-after-childbirth/ Accessed: 16/3/2020