From pregnancy to giving birth to a baby, a mother's body undergoes significant changes, with the most noticeable changes occurring in the "three areas" - the chest, abdomen, and hips. Now, with the help of the following 8 yoga poses, it is believed that every new mother can rebuild the charm of these "three areas".
Pose 1: Hip Lift
Step 1: Stand with feet together and inhale.
Step 2: Take a deep breath, place hands on hips, and try to arch your back into a concave shape.
Step 3: Exhale and shift your body weight onto your legs, slowly rise onto your tiptoes, and slightly tilt your head and shoulders back.
Step 4: Return to the basic standing pose. Pose tip: Inhale and arch your back, lifting your head up. Additionally, for a more advanced variation, you can clasp your hands behind your back.
Pose 2: Single Arm Wind-Blown Tree
Step 1: Stand with feet shoulder-width apart, left arm extended upward, and right arm naturally hanging down.
Step 2: Straighten your spine and slowly raise your heels while inhaling.
Step 3: Exhale and bend your body to the right as far as possible, keeping your heels off the ground. Hold this pose for a few seconds.
Step 4: Inhale and return to the starting position. Exhale and slowly bend to the left. Repeat this sequence 5 times. Pose tip: Try to keep the extended arm close to your ear, keeping your entire body in one plane, and fully opening your shoulders and chest.
Pose 3: Right Angle Pose
Step 1: Stand with feet together, inhale, and raise your hands above your head.
Step 2: Exhale and bend forward until your back and legs form a right angle. Keep your gaze on your hands clasped together and maintain normal breathing.
Step 3: Inhale and return to a standing position, exhale and release your arms.
Step 4: Return to a standing position, relax, and repeat. Pose tip: Keep your back straight and avoid arching it. Try to hold the second step of the pose for as long as possible until you feel some fatigue.
Pose 4: Flying Bird Stretch
Step 1: Sit on the side, inhale, bend your left knee and bring your heel close to your perineum.
Step 2: Extend your right leg straight back, forming a straight line, and sit in a side lunge position.
Step 3: Let your arms hang naturally and pull back with force.
Step 4: Inhale and engage your core, lift your head and gaze straight ahead, holding for 5 breaths.
Step 5: Exhale, release your hands, and return to a sitting position. Repeat on the other side, performing 3-5 repetitions. Pose tip: Keep the toes of your left and right foot in a straight line and feel the sensation of lifting your upper body.
Pose 5: King Pigeon Pose
Step 1: Sit on the side, bend your left knee, bring your heel close to your perineum, and extend your right leg back.
Step 2: Keep the top of your foot on the ground, bend your right shin, place it in your right elbow, and clasp your hands around it.
Step 3: Inhale and slowly turn your body slightly to the right, look to the right, focus on your left toes, lift your chest, and press your right toes against your right elbow, pulling both arms back, extending the feeling of tension from the waist to the shoulder blades.
Step 4: Exhale, release your hands, and hold your right foot. Gently press it against your right waist. Take a deep breath, relax, and repeat on the other side. Repeat 3 times on each side. Pose tip: Keep your left and right knees in a straight line when they are open.
Pose 6: Cat Pose
Step 1: Start in a kneeling position, extend your arms forward.
Step 2: Keep your legs kneeling and exhale as you slowly bend your waist upward.
Step 3: Contract your abdominal muscles, tuck your chin towards your chest, and focus on the area that feels tight or sore. Hold your breath.
Step 4: Hold the pose for 10-15 seconds, then inhale and lift your head, holding your breath for another 10-15 seconds before relaxing. Pose tip: Avoid rushing through this pose or forcefully moving your neck or bending your waist backward.
Pose 7: Modified Cat Pose
Step 1: Sit on a mat with a straight waist. Place your hands on either side of your body.
Step 2: Lift your hips off your heels, and open your hands wider than shoulder-width apart. Keep your head in a neutral position.
Step 3: Inhale, bend your elbows, and bring them close to the ground, supporting your body with both arms. Lower your chest and use your hands to support your chin. Exhale and hold for 3-5 seconds.
Step 4: Inhale, lift your body with your arms, returning to the position in the second step.
Step 5: Exhale and slowly return to the starting position. Take a break. Pose tip: Modified Cat Pose is a slightly challenging pose but is suitable for mothers with stiff bodies. Therefore, it is necessary to study and practice it carefully.
Pose 8: Sitting Back Bend
Step 1: Sit with legs together, relax your whole body.
Step 2: Keep your legs together and straight.
