Many people think that pregnant women should eat less move, but the pregnancy because of endocrine changes, slow metabolism, coupled with less active, it is easy so fat. Bulletin boards for the health of our specially selected the 6 movement, so Mommy first 5 months from the beginning of pregnancy, a type of each month, from the movement to be happy, to be a fit and lively Bulletin boards.
Mommy over here
What a good time to do? How long each time to do it? Yu-Fen Chen recommended that all of the Mommy, not limited to specific practice time, details about the practice, she made the following suggestions:
1. 15 to 20 minutes to practice every day, but if you feel very tired, practice time can be shortened.
2. Office workers Bulletin boards can exercise before bed can relieve the fatigue of a long day at work, and enhance metabolism.
3. Exercise at least 3 times a week.
4. Every movement back to practice 3 to 5, stop tens of seconds each time movement.
5. Bulletin boards better physical strength, can increase the practice of action and time, but do not force, if there is not a comfortable situation, should be immediately stopped, immediately lie down and rest.
6. If in doubt, should consult a physician.
Note
1. 1 hour before exercise to avoid eating 2 hours after meals to avoid the practice.
2. Maintain a happy mood, the spirit should be focused, action should be step by step, not be too hasty.
3. The attention to engage in regular exercise, deep breathing, done after the big break to relax the body type to ease.
Closed-style heels
As gestational age increases, Bulletin boards began to pay attention to changes in body weight and leg swelling problems. In the diet, salt intake should be moderate for the balanced nutrition the most important; sports, heels resting site type appears to prevent lower leg bone swelling phenomenon. With "relax take a deep breath" in action, starting from the toes, with the breath, let the body slowly up and relax and enjoy the relaxed and happy to lift the body a sense of pressure.
Please do me
1. Lying on a chair next to do first take a deep breath.
2. The opening of high-placed chair seat legs, hands placed beside him.
3. Body and mind totally relax, stay more than tens of seconds. Reduction, the interest rate adjustment.
Good for you: a good relaxing break wais
Prevention of leg swelling and varicose veins, and promote blood circulation foot, eliminating leg fatigue, while the waist
Department also have access to complete relaxation, relieve lower back load generated due to pregnancy fatigue.
5 months lark-type
Morning sickness had a painful period, when mom's body and mind have reached the most comfortable and pleasant time, the stomach is gradually elevated, the baby's fetal movement has become increasingly evident, even the heart of the feeling of mother and child more closely. This period because of abdominal bulge or bad posture, easily Bulletin boards are heavy and sore lower back. Don't worry! As long as the practice more lark-type, can prevent and solve the problems back pain.
Please tell me that you
1. Kneeling deep breath.
2. Left foot back straight, feet placed under the perineum. Take a deep breath, feel the body balance, hands stretched to the sides.
3. Upper body as far as possible to the back, face up, to keep tens of seconds after the reduction, the interest rate adjustment, for feet to do.
Good for you: strengthen body resistanc
Stimulation of the lumbar spine, legs, adjustable autonomic nervous system, enhance the resistance of pregnant women, and strengthen body functions and
Training balance. Postpartum to practice this, restore strength and prevent menstrual disorders and hormonal disorders, cold hands and feet can also improved the phenomenon. Breathe deep, emotional stability, to bring confidence and peace of mind for the Mummy
6 months pregnant doll style rest
Mummy weight gain, easy fatigue, use this style to relax your body. In addition, each done an action, the rest are available in this style, so Mommy break, then continue to the end of the next action or movement.
Please tell me that you
1. Slow down and lie down, take a deep breath.
2. Slowly turned toward the floor, face down on the left, the left hand bend on the chest.
3. Right leg straight, bend the left leg while raising the body weight, stop take a deep breath.
4. Reduction, interet rate adjustment, change sides do it again.
Good fou you: Zhumian consumer fatigue
Help Mommy fatigue, prevention Yaosuanbeiteng also helps sleep. Need to have the effect of whole body relaxation exercises,
If you feel unwell, in the face, knees bent and chest pads pillows, make Mommy feel more relaxed and comfortable.
7 months later, as the style
Mommy's growing belly, the body center of gravity to lean forward, regardless of stand, stand up or walk will be very difficult. The lumbar spine and legs to support mom and baby body weight, the load increases, often have a sense of pain. Flexibility of the body as before, but to yourself and your baby's health, mom to try many activities, the use of visual style can be relaxed after the pelvic joints, and help solve issues such as lower back pain.
Please do me
1. Knelt, take a deep breath.
2. The body slow down, let the hips sit on the floor inside leg.
3. Inspiratory upper body slowly to the right, left hand clutching his right knee outside the right hand side extends back as far as possible to the limit, for a few seconds, breathing deeply.
4. Reduction, interest rate adjustment, change sides do it again.
Good for you: prevention Yaosuanbeiteng
Stimulate the liver and kidney function, correction of the spine is not straight, to strengthen back muscles and the psoas muscle, adjusting the central nervous, sympathetic, prevention of pelvic joint laxity, Yaosuanbeiteng and foot cramps.
8 months auspicious ceremony
Because the baby's growth, uterine extension, the Mummy stomach up top, the heart has also been oppressed, so that
Mummy was indigestion, breathing not ring true. For birth, Mommy to actively practice supporting action Oh! Learn breathing and relaxation, so that the pelvis is more flexible, so that the production process more smoothly.
Please tell me that you
1. Sit still, take a deep breath
2. Feet to get the palm, heel inward pulling near the perineum, back straight, take a deep breath for a few seconds.
3. Reduction, regulation of breath, legs relaxed.
Good for you: love to practice yoga can help smooth production http://www.ayujia.com/
Adjust the pelvis, the feet soft and strong joints, can stimulate the anal function enhancement. Appropriate extension of pelvic
Joints and muscles, helps to expand production of the pelvis, the baby through the birth canal successfully.
9 months affixed to the cat-type chest
Uterus during this period was the highest when the heart and lungs have been pushed up, so Mommy feel very uncomfortable. Bladder oppression, increased urination. Mummy chest stick by the cat-type assistance to correct fetal position, the baby's head move down, towards the entrance of the pelvis, can prevent abnormal fetal position, is conducive to production.
Please do me
1. First knelt, take a deep breath. .
2. Lift the buttocks, hold your hands straight on his knees before the shoulder width.
3. Waist, chest and lower the amount of stickers as possible, the stay take a deep breath.
4. Reduction, interest rate adjustment.
Good for you: to help the normal fetal position
Can back, hip, shoulder and waist be fully extended, to avoid pain, strong limbs. The end of pregnancy
Period, practice helps make the normal fetal position, which will help smooth production.
The first 10 months of the antenna-type
Wow! After months of waiting, and finally to the moment about the production. Mummy because pregnant, action difficult, not easy to do too much action in the campaign, but still have to practice more sports, for the production of top form. As always possible production, so Mommy needs adequate sleep and rest, revitalized the spirit of good reserves of stamina.
Please do me
1. Knelt, back straight, hands (under the arm) cross flat on the chest.
2. Inspiratory about when to open his hands, and shoulders parallel.
3. Expiratory upper body tilted back, take a deep breath for a few seconds.
4. Reduction, interest rate adjustment.
Good for you: happy to be produced
Chest can increase the oxygen uptake, metabolism and blood circulation, but also resolve depression and chest
Mouth depressed, so feel good, refreshed. Contribute to the peace of mind, the smooth production
Nov 1, 2010
Maternity Yoga Guide article - the main points of attention during practice
Yoga exercises to maintain pleasant stay and comfort should not be too tired, do not be too hard so as not to cause discomfort and pain. There is a stretching exercise should be feeling, every action should be done naturally elegant and stretch, all the two most important aspects of yoga posture is stable and comfortable, each action to find the body parts and feel the most comfortable and relaxing, but Be careful not to over-stretch the muscles, as long as a position in the stretch to the greatest extent, to maintain this position for some time, and to feel comfortable as the limit, with the ability to stretch and relaxation will be very helpful delivery. If you practice a difficult position, I feel, we might find a chair, or if the wall by, or with the help of his family friends in order to balance the body's strength.
At times I want to continue to practice, but the body is not allowed to forget, when inner conflicts will arise. But remember, if too intense physical activity, intensity, too, the first 2 days will feel stiff body, body aches.
Practicing yoga, thoughts do not wander around, to focus on breathing, physical exercise and self-perceived.
Static posture in yoga postures, such as stretch overlooking the surface-type dog in this position (see page 73), the body should remain still. On the contrary there are dynamic posture, such as the cat stretch type (see page 46), the body should move, in the static and dynamic postures, or to maintain comfortable breathing gently.
Most of the yoga postures will focus on the activities of a particular body part, it is necessary to do the exercises after a relative position, the body in the opposite direction of flexion, which will relax the muscles and spine, restore physical coordination symmetry. Such as the shoulder inverted (see page 74) This position will contract the throat muscles, balance the secretion of thyroid and parathyroid function. In contrast, fish-type position (see page 57), we can expand the throat muscles, so that the blood oxygen into the gland, the relative position can also be a relax position.
Points to note
. The body to balance both sides of the exercises, physical exercises done on one side, the other side to repeat (the other side side of the body strong and flexible than is normal.) Start with the right side began to practice, practice on the left, because it will help the digestive system's natural peristalsis, yoga exercises are all in order to promote and enhance bodily functions.
. Book suggests a number of times certain posture exercises, but this is not hard and fast rules, according to the actual situation of individuals and practice times can be more or less.
. Exercise coordinated with the breath. Each action should be accompanied by breath and breathing, the basic principle is that up or stretch the body when the suction, which is the logical approach. Only in this way the lungs have room for expansion, the body flexion or contraction of breath, which helps the lungs of the gas discharge.
. Do not hold your breath during pregnancy, and do not practice at all times of suspended interest because the fetus needs oxygen supply.
. In the exercise of which, after each finished one position should be relaxed, so that heart rate and breathing returned to normal, it is very important.
. Close your eyes and exhausted force can be more focused note (standing should open their eyes for balance.)
. Body weight change during pregnancy, so in practice or a balanced position when inverted, can make use of walls, chairs to support, but also allows family members or friends to help maintain balance.
. Belly bulge face down after exercise to avoid the position.
. The third stage of pregnancy, the supine position can cause lower blood pressure, this is because the uterus to the placental transport of blood pressure has caused the blood vessels. To relax, to side, or put the following in the hip side of a cushion, a certain tilt the back.
. Do not practice the final stage of pregnancy, inverted, because this time the fetus has formed a head down position.
. If you feel pain in practice, coaching advice to immediately stop this practice may be made a little mistake trainer can help you correct the time, remember to also consider the fetus and its own security.
. Exercise to reverse the position back to the uplift to be careful not to squeeze the abdomen, the focus is to reverse the spine, ribs and shoulders.
. Never in practice after the post-bending action to reverse the waist to do directly, or do after reversing bending waist finish, after bending will be "open" spine, if excessive reverse the lumbar spine may be broken.
. Full stomach can not practice. 4 hours after a meal, eat less 2 hours after the time to practice yoga, bowel and bladder to feel relaxed, without feeling the load.
. If the vein or venous blood clots Zhang Qu, do not do folding leg position.
. When bending forward from the hip stretch, and do not bend the spine.
. If you have high blood pressure, not to arms over his head.
. Exercise Do not clench the teeth, jaw to relax.
. Do not force the body to exercise the muscles tremble, if this phenomenon try to relax or to stop the practice.
. With the increase of time to pregnancy, lying on the ground after the body becomes increasingly difficult to stand up (below). The easiest way to roll it toward the right side of the body, the left hand stays (Figure 1), forced prop up the body and sit up (Figure 2). Then, kneeling on one leg and then slowly stand up and stand
At times I want to continue to practice, but the body is not allowed to forget, when inner conflicts will arise. But remember, if too intense physical activity, intensity, too, the first 2 days will feel stiff body, body aches.
Practicing yoga, thoughts do not wander around, to focus on breathing, physical exercise and self-perceived.
Static posture in yoga postures, such as stretch overlooking the surface-type dog in this position (see page 73), the body should remain still. On the contrary there are dynamic posture, such as the cat stretch type (see page 46), the body should move, in the static and dynamic postures, or to maintain comfortable breathing gently.
Most of the yoga postures will focus on the activities of a particular body part, it is necessary to do the exercises after a relative position, the body in the opposite direction of flexion, which will relax the muscles and spine, restore physical coordination symmetry. Such as the shoulder inverted (see page 74) This position will contract the throat muscles, balance the secretion of thyroid and parathyroid function. In contrast, fish-type position (see page 57), we can expand the throat muscles, so that the blood oxygen into the gland, the relative position can also be a relax position.
Points to note
. The body to balance both sides of the exercises, physical exercises done on one side, the other side to repeat (the other side side of the body strong and flexible than is normal.) Start with the right side began to practice, practice on the left, because it will help the digestive system's natural peristalsis, yoga exercises are all in order to promote and enhance bodily functions.
. Book suggests a number of times certain posture exercises, but this is not hard and fast rules, according to the actual situation of individuals and practice times can be more or less.
. Exercise coordinated with the breath. Each action should be accompanied by breath and breathing, the basic principle is that up or stretch the body when the suction, which is the logical approach. Only in this way the lungs have room for expansion, the body flexion or contraction of breath, which helps the lungs of the gas discharge.
. Do not hold your breath during pregnancy, and do not practice at all times of suspended interest because the fetus needs oxygen supply.
. In the exercise of which, after each finished one position should be relaxed, so that heart rate and breathing returned to normal, it is very important.
. Close your eyes and exhausted force can be more focused note (standing should open their eyes for balance.)
. Body weight change during pregnancy, so in practice or a balanced position when inverted, can make use of walls, chairs to support, but also allows family members or friends to help maintain balance.
. Belly bulge face down after exercise to avoid the position.
. The third stage of pregnancy, the supine position can cause lower blood pressure, this is because the uterus to the placental transport of blood pressure has caused the blood vessels. To relax, to side, or put the following in the hip side of a cushion, a certain tilt the back.
. Do not practice the final stage of pregnancy, inverted, because this time the fetus has formed a head down position.
. If you feel pain in practice, coaching advice to immediately stop this practice may be made a little mistake trainer can help you correct the time, remember to also consider the fetus and its own security.
. Exercise to reverse the position back to the uplift to be careful not to squeeze the abdomen, the focus is to reverse the spine, ribs and shoulders.
. Never in practice after the post-bending action to reverse the waist to do directly, or do after reversing bending waist finish, after bending will be "open" spine, if excessive reverse the lumbar spine may be broken.
. Full stomach can not practice. 4 hours after a meal, eat less 2 hours after the time to practice yoga, bowel and bladder to feel relaxed, without feeling the load.
. If the vein or venous blood clots Zhang Qu, do not do folding leg position.
. When bending forward from the hip stretch, and do not bend the spine.
. If you have high blood pressure, not to arms over his head.
. Exercise Do not clench the teeth, jaw to relax.
. Do not force the body to exercise the muscles tremble, if this phenomenon try to relax or to stop the practice.
. With the increase of time to pregnancy, lying on the ground after the body becomes increasingly difficult to stand up (below). The easiest way to roll it toward the right side of the body, the left hand stays (Figure 1), forced prop up the body and sit up (Figure 2). Then, kneeling on one leg and then slowly stand up and stand
Postpartum weight loss diet, exercise, a two-pronged
Li Yan did not have a baby before the weight is 100 pounds, and large quantities of food to eat every day will not gain weight. Since 2005 may be pregnant with the baby, and started putting on weight, appetite becomes large, daily non-stop mouth to eat, at your fingertips where are her "collection" of snacks. "Although was a little worried that they still hold a luck, tell yourself it is two people to dinner, to lose weight can not pick this time. I really was crazy!" Li Yan laughed.
In the pre-production period, said the time is coming weighed, God! 150 pounds!
"The result after the baby was born 3.4kg, the meat have grown on me, especially the waist, like a like five or six months pregnant, friends say I am a bit 'sturdy frame' feeling. University students to Hangzhou look at me, and I said the first words: 'your stomach is also not left a baby born ah?' "recalled the scene, Li Yan themselves feel weird, you can" lose weight "this do indeed come to her.
In order to keep up with child nutrition, coupled with the pregnancy when the appetites of a sudden the brakes hard, until the child weaned, Li Yan really her weight loss program implementation.
Resist the temptation of food
Li Yan thought of by the drugs start to lose weight, eat twelve drugs can become no appetite, how easy! "Can be met with strong opposition from her husband, that too many side effects, consider again, or decided to rely on conscious, diet." Eon this specially invited a weight-loss coach, give yourself out of a weight-loss menu "The results are the share of fruits and vegetables on the menu, the only Hunxing is an egg a day."
"But at noon in the unit canteen and saw legs, big row or something, or will not help fight a to his bowl. At home from work and saw those who frequented the restaurant, those signature dish will be a one in rolling inside the brain. "Eon smiling," Fortunately, a group of 'cruel' friends and 'cold' husband, said give me nothing. "
Devil sports fitness program
Diet is the foundation of thin coach told Eon to really slim down and restore compact pre-pregnancy figure, movement is inevitable. "At that time I felt this is sheer purgatory, Hunxing prevent sticking, but also movement, is simply killing me them!" Li Yan laughed.
Li Yan coach to request is: one hour a day sports, including high-temperature yoga, mat sport, spinning, running, skipping ... ... "In the beginning is really miserable, go to the gym every day when the teeth are , the first few exercise also Yaosuanbeiteng, arms up, errands sink. "Eon said.
Can be slowly after exercise invigorating, Shenqingruyan feeling to feel the movement of the graceful Li Yan place, she liked sports, especially to see growing restore their body to become more actively involved in sports were. "I still maintain at least twice a week yoga Museum habits." Li Yan told reporters.
Perseverance is the key
"Postpartum weight loss, perseverance is the key." Eon has personal experience of deep feeling, after production from just 140 kilos, and now 108 pounds, Li Yan really survived for many levels.
"In the beginning a week of weight loss is the most painful." Li Yan told reporters, on the one hand the beginning of diet and exercise, it is difficult to adapt, because the first few days the other hand do not see weight loss results. "Every night the first few days home, the first thing is weighed to see if there is no light point, weight control can be fixed in a pointer to where the same as always seen to the left side!" Although the coach told Li inflammation, weight loss will have at least one month to adhere to the effectiveness of my heart I can be very frustrating Li Yan!
And back at home after evening exercise, obviously in the growling stomach, or can not eat, the kind of perseverance, you really want to experience it to know.
However, weight loss, Li Yan also know a lot of friends, encourage each other with weight loss, compare how much light you today, tomorrow, the number of her light, and even share some family gossip. Unconsciously, the weight loss process, it gets interesting
In the pre-production period, said the time is coming weighed, God! 150 pounds!
"The result after the baby was born 3.4kg, the meat have grown on me, especially the waist, like a like five or six months pregnant, friends say I am a bit 'sturdy frame' feeling. University students to Hangzhou look at me, and I said the first words: 'your stomach is also not left a baby born ah?' "recalled the scene, Li Yan themselves feel weird, you can" lose weight "this do indeed come to her.
In order to keep up with child nutrition, coupled with the pregnancy when the appetites of a sudden the brakes hard, until the child weaned, Li Yan really her weight loss program implementation.
Resist the temptation of food
Li Yan thought of by the drugs start to lose weight, eat twelve drugs can become no appetite, how easy! "Can be met with strong opposition from her husband, that too many side effects, consider again, or decided to rely on conscious, diet." Eon this specially invited a weight-loss coach, give yourself out of a weight-loss menu "The results are the share of fruits and vegetables on the menu, the only Hunxing is an egg a day."
"But at noon in the unit canteen and saw legs, big row or something, or will not help fight a to his bowl. At home from work and saw those who frequented the restaurant, those signature dish will be a one in rolling inside the brain. "Eon smiling," Fortunately, a group of 'cruel' friends and 'cold' husband, said give me nothing. "
Devil sports fitness program
Diet is the foundation of thin coach told Eon to really slim down and restore compact pre-pregnancy figure, movement is inevitable. "At that time I felt this is sheer purgatory, Hunxing prevent sticking, but also movement, is simply killing me them!" Li Yan laughed.
Li Yan coach to request is: one hour a day sports, including high-temperature yoga, mat sport, spinning, running, skipping ... ... "In the beginning is really miserable, go to the gym every day when the teeth are , the first few exercise also Yaosuanbeiteng, arms up, errands sink. "Eon said.
Can be slowly after exercise invigorating, Shenqingruyan feeling to feel the movement of the graceful Li Yan place, she liked sports, especially to see growing restore their body to become more actively involved in sports were. "I still maintain at least twice a week yoga Museum habits." Li Yan told reporters.
Perseverance is the key
"Postpartum weight loss, perseverance is the key." Eon has personal experience of deep feeling, after production from just 140 kilos, and now 108 pounds, Li Yan really survived for many levels.
"In the beginning a week of weight loss is the most painful." Li Yan told reporters, on the one hand the beginning of diet and exercise, it is difficult to adapt, because the first few days the other hand do not see weight loss results. "Every night the first few days home, the first thing is weighed to see if there is no light point, weight control can be fixed in a pointer to where the same as always seen to the left side!" Although the coach told Li inflammation, weight loss will have at least one month to adhere to the effectiveness of my heart I can be very frustrating Li Yan!
And back at home after evening exercise, obviously in the growling stomach, or can not eat, the kind of perseverance, you really want to experience it to know.
However, weight loss, Li Yan also know a lot of friends, encourage each other with weight loss, compare how much light you today, tomorrow, the number of her light, and even share some family gossip. Unconsciously, the weight loss process, it gets interesting
Post-natal yoga to get rid of fat back into your beautiful mother
Postpartum Yoga Love Tip:
1, the yoga of action there is no absolute standard to the extent that they can afford and should not be forced, no matter what action to do what extent are the United States, will have effect.
2, and post the new Mummy will do what according to their physical condition. For questions, timely and professional coaching advice to doctors.
For new mothers, the fullness of the waist and abdomen are the most troublesome part of weight loss, we start from the most urgent, and Liu Xiuwei coach to the waist and cut down the fat on the abdomen.
1 pear type:
Sit straight, legs together, hands on the side of the body, palm down.
Inhale, lift the leg and knee, and the body vertical.
Breath, the legs swing back to his feet held out his head, hips, lower back naturally from the ground, such as body soft and toes touched the ground.
For 10-15 seconds, slow regular breathing.
Recovery, knee bent, one a feeling of spine curl to expand the body to the hips again posted back to the ground.
2 roles:
Legs spread apart than shoulder width, legs straight.
Turn 90 degrees to the right foot, left foot to the right point, the heel in a straight line, Stretch your arms on both sides, and in parallel.
Exhale, bend to the right, keeping your arms and body during the 90 degrees (to avoid bending the body above the waist to lean forward at the same time). His right hand on the front leg, arms into a straight line, turned to the point of view. For 20 seconds, comfortable breathing.
Inhale and slowly return to starting position, the left do the same steps.
3 Warrior II type:
Stand up straight.
Breath, feet more than shoulder width apart, raise arms parallel to the ground. 90 degree turn to the right foot, left foot slightly to 15 degrees to 30 degrees right. Bend right knee until thigh parallel to the ground, perpendicular to the ground leg, thigh, head to the right, eyes looking right hand fingertips. For 30 seconds.
Inhale, straighten the right leg and resume the starting position, repeat the above left action.
4 boat:
Supine, legs straight, arms flat side of the body, palm down.
Breathing, while the head, upper body and legs are all raised off the ground, arms stretched forward and parallel to the ground.
Storage gas is not call, as long as possible to maintain position.
Breath, put down the legs and body back into the ground, relax the body.
Repeat 6 times.
5 triangular rotary:
Legs more than shoulder width apart, arms held flat side stretched parallel to the ground. Turn right foot 90 degrees, 30 degrees left turn to the right.
Breath, the body turned to the right, left or right leg on the right foot contact with the surface of the field, his arms in a straight line. Eyes right hand fingertips. For 30 seconds.
Inhale, slowly raise your hands and body, feet back, restore basic standing. Repeat the opposite direction.
Note: After thousands of yoga, there are all kinds of things, have different effect, please be sure to master a variety of actions, and post-natal yoga for your body sculpting to be able to play a real role.
1, the yoga of action there is no absolute standard to the extent that they can afford and should not be forced, no matter what action to do what extent are the United States, will have effect.
2, and post the new Mummy will do what according to their physical condition. For questions, timely and professional coaching advice to doctors.
For new mothers, the fullness of the waist and abdomen are the most troublesome part of weight loss, we start from the most urgent, and Liu Xiuwei coach to the waist and cut down the fat on the abdomen.
1 pear type:
Sit straight, legs together, hands on the side of the body, palm down.
Inhale, lift the leg and knee, and the body vertical.
Breath, the legs swing back to his feet held out his head, hips, lower back naturally from the ground, such as body soft and toes touched the ground.
For 10-15 seconds, slow regular breathing.
Recovery, knee bent, one a feeling of spine curl to expand the body to the hips again posted back to the ground.
2 roles:
Legs spread apart than shoulder width, legs straight.
Turn 90 degrees to the right foot, left foot to the right point, the heel in a straight line, Stretch your arms on both sides, and in parallel.
Exhale, bend to the right, keeping your arms and body during the 90 degrees (to avoid bending the body above the waist to lean forward at the same time). His right hand on the front leg, arms into a straight line, turned to the point of view. For 20 seconds, comfortable breathing.
Inhale and slowly return to starting position, the left do the same steps.
3 Warrior II type:
Stand up straight.
Breath, feet more than shoulder width apart, raise arms parallel to the ground. 90 degree turn to the right foot, left foot slightly to 15 degrees to 30 degrees right. Bend right knee until thigh parallel to the ground, perpendicular to the ground leg, thigh, head to the right, eyes looking right hand fingertips. For 30 seconds.
Inhale, straighten the right leg and resume the starting position, repeat the above left action.
4 boat:
Supine, legs straight, arms flat side of the body, palm down.
Breathing, while the head, upper body and legs are all raised off the ground, arms stretched forward and parallel to the ground.
Storage gas is not call, as long as possible to maintain position.
Breath, put down the legs and body back into the ground, relax the body.
Repeat 6 times.
5 triangular rotary:
Legs more than shoulder width apart, arms held flat side stretched parallel to the ground. Turn right foot 90 degrees, 30 degrees left turn to the right.
Breath, the body turned to the right, left or right leg on the right foot contact with the surface of the field, his arms in a straight line. Eyes right hand fingertips. For 30 seconds.
Inhale, slowly raise your hands and body, feet back, restore basic standing. Repeat the opposite direction.
Note: After thousands of yoga, there are all kinds of things, have different effect, please be sure to master a variety of actions, and post-natal yoga for your body sculpting to be able to play a real role.
The advantages of postpartum yoga
Advantage of post-natal yoga practice pelvic floor supporting tissues and ligaments are in a relatively relaxed state, more likely to complete certain position.
Regular moderate yoga training to help new mothers when the mother after the elimination of the physiological, psychological problems, such as body recovery, insomnia, mood changes caused by hormonal imbalances and the care of a newborn row facing the war and so on. Post-natal yoga poses all kinds of specific, effective breathing, quiet meditation, so that new mothers slim body, skin luster, breast-sufficient, energetic.
Post-natal yoga benefits:
1, to help tighten the legs and abdominal muscles and reduce fat.
2, tight chest, to prevent sagging breasts after breastfeeding.
3, mitigation and treatment of postpartum cervical and lumbar strain.
4, culture calm emotions, relieve postpartum depression.
In order to take care of the baby, new mothers are too busy to exercise, but the body is very important to the restoration oh.
Post-began to exercise, most people think of just to lose weight. In fact, during the post-natal exercise will begin in the month of, and very important. Not only through yoga practice can enhance the flexibility of the perineal muscles and promote uterine contractions, preventing the uterus, bladder, vagina fall, and make the uterus back to normal position.
Post-natal yoga practice is to promote blood circulation and movement of the pelvic cavity, either naturally or Caesarean section. Different ways due to the production, post-partum recovery situations are not the same, adjusted according to personal physique gradually began to practice, many actions in the post-natal yoga are slim, protect internal organs and soft muscles, increase flexibility effect.
Regular moderate yoga training to help new mothers when the mother after the elimination of the physiological, psychological problems, such as body recovery, insomnia, mood changes caused by hormonal imbalances and the care of a newborn row facing the war and so on. Post-natal yoga poses all kinds of specific, effective breathing, quiet meditation, so that new mothers slim body, skin luster, breast-sufficient, energetic.
Post-natal yoga benefits:
1, to help tighten the legs and abdominal muscles and reduce fat.
2, tight chest, to prevent sagging breasts after breastfeeding.
3, mitigation and treatment of postpartum cervical and lumbar strain.
4, culture calm emotions, relieve postpartum depression.
In order to take care of the baby, new mothers are too busy to exercise, but the body is very important to the restoration oh.
Post-began to exercise, most people think of just to lose weight. In fact, during the post-natal exercise will begin in the month of, and very important. Not only through yoga practice can enhance the flexibility of the perineal muscles and promote uterine contractions, preventing the uterus, bladder, vagina fall, and make the uterus back to normal position.
Post-natal yoga practice is to promote blood circulation and movement of the pelvic cavity, either naturally or Caesarean section. Different ways due to the production, post-partum recovery situations are not the same, adjusted according to personal physique gradually began to practice, many actions in the post-natal yoga are slim, protect internal organs and soft muscles, increase flexibility effect.
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