Postnatal yoga poses

Postpartum practice yoga can help the maternal body recovery, but also to prevent postpartum depression and other psychological problems, so which postpartum yoga movements are suitable for maternal practice? Hurry up and learn.

Yoga Mountain Pose for breastfeeding

The woman usually has milk secretion within 48 hours after giving birth, after giving birth there may be insufficient milk secretion, through the practice of mountain pose can help lactation. Practice: Inhale after sitting with your legs naturally, stretch your arms over your head, cross your fingers, then flip your palms up, raise your head while looking at the back of your hands, exhale and lower your head, withdraw your jaw to your collarbone, keep breathing evenly for 3~5 times, then inhale and return your head to the center, exhale and open your arms for a short rest. Effect: This can help expand the chest, open the breast, stabilize the nerves and exercise the abdomen as well as the back. Note: Women with sufficient milk do not need to practice.

Yoga Lizard Pose to recover the uterus

It takes 6 to 8 weeks for the uterus to recover after childbirth. If the uterus does not recover in time, it is easy to cause problems such as uterine prolapse. We can recover by practicing Lizard Pose. Practice: lie prone, inhale, hips up, waist down, head up, small and large arms almost vertical, keep breathing evenly for 3~5 and then inhale, lift the lower legs, heel tighten towards the buttocks, keep breathing evenly for 3~5, then exhale and slowly lower the upper body, drop the feet to restore prone. Effect: This can help restore the uterus to its normal position and relieve female gynecological diseases, etc.

Yoga snake strike style to collect the pubic

It is easy for women to have a loose vagina after giving birth, especially for those who had a normal birth. You may want to practice snake pose to help contract the vagina and restore its elasticity. Practice: sit on your knees with your hips on your heels, forehead on the ground, arms outstretched in front of you, lift your head while inhaling, while your chest, chin and arms stretch forward until your thighs are perpendicular to the ground and hold the position for 5 seconds, then inhale, lift your calves, tighten your heels towards your buttocks, tighten your perineum and hold for 10 seconds, then exhale, drop your calves, relax your pubic area and dilate your anus. Effect: This can help stimulate the pelvic cavity and promote the secretion of estrogen, which is excellent for vaginal tightening after childbirth. Note: You can put a pillow under your armpits to help complete the action after lifting your calves.

Yoga cannonball to eliminate constipation

Many women are prone to constipation after childbirth because they are bedridden and have less exercise. Practice cannonball pose can relieve constipation. Practice: Lie on your back on the floor or on a mat with your legs straight, palms down and your body naturally relaxed. Then inhale again while bending the right knee, tucking the right leg in and bringing it as close to the chest as possible, and exhale with your hands interlocking your fingers and hugging the right knee. Then exhale thoroughly and try to exhale all the air before closing the air without inhaling, and lift the head to the right knee, touch the knee with the chin, inhale and put the head back on the ground and then straighten the right leg and put it back on the ground, and repeat the steps in the flexion of the left knee. Effect: This can help strengthen the abdomen, stretch the neck muscles and release the accumulated gas in the abdomen, which is very effective in relieving postpartum constipation.

Postpartum yoga promotes blood circulation

After delivery, platelets and pro-coagulant substances increase in the new mother's body, coupled with the slow flow of blood in bed for a long time, there is a risk of venous thrombosis, appropriate exercise can speed up blood circulation and reduce the risk of adverse effects. Practice: Lie on your back with your arms and legs slightly apart, place your feet slightly elevated on a pillow, then inhale and hook your left toe back inward, exhale and straighten your left leg for the right leg. Repeat 5 times. Then draw circles with the legs, from inside to outside, from outside to inside for 5 times, and then the opposite direction for 5 times. Effect: This can help promote blood circulation in the lower limbs and improve the problem of swollen calves.