post partum
Release time : 03/21/2025 09:30:02
Many new mothers not only lose their physique after giving birth but also lose the perfect body they had before pregnancy, which leads to depression in some of them.
Yoga is not only a sport that can help people shape their perfect body, but also a way to relax and relieve stress.
For new mothers, it's the perfect time.
Let's take a moment to learn about what postpartum yoga is! Postpartum yoga can be both joyous and challenging for women.
The arrival of a baby undoubtedly brings vitality to the family, but it also brings new worries for mothers after giving birth.
Many women experience a decline in physical constitution and overall bodily functions after childbirth, leaving them feeling weaker than before. Additionally, some mothers may struggle with postpartum weight gain, which can become a source of distress. These physical changes often contribute to feelings of frustration and may increase the risk of postpartum depression.
In fact, it takes some time for a new mother's body to return to normal after giving birth.
Postnatal yoga is the most suitable exercise for mothers because it is neither vigorous nor intense, yet it can strengthen the body and enhance physical fitness.
Practicing postpartum yoga can help gradually restore the body and regulate the respiratory system. It stimulates the endocrine system, enhances flexibility in the hips, pelvis, and spine, strengthens the muscles of the core area, brings joy to the mood, and gradually restores abundant energy and physical strength.
It is evident that postnatal yoga not only aids in weight loss and fat burning but also provides a soothing effect.
Moreover, postpartum yoga can help new mothers regain their confidence and rediscover the motivation and passion for life.
More and more women are fans of yoga, whether they are mothers or office workers, they will choose to practice yoga to exercise their bodies.
After understanding what postnatal yoga is, many new mothers are eager to try it! Then get moving, infuse your life with renewed vitality! Is postnatal yoga useful for new mothers?
The first thing many new mothers want to do right after giving birth is to lose weight.
However, since new mothers' physical functions will be lower than before and excessively strenuous exercise may harm their bodies.
So, new mothers might want to give postpartum yoga a try. It not only helps in shaping a perfect figure but also strengthens the body, making it an ideal choice for both physical and mental well-being. Let's take a closer look at what postpartum yoga can offer! 1. Postpartum yoga aids in regaining a trim figure: The first six months after childbirth present an optimal opportunity for bodily recovery.
Appropriate postpartum yoga can improve blood circulation, restore skin tension, and reduce fat accumulation. It can also eliminate excess fat in the abdomen, hips, thighs, etc., and restore the slim figure of before pregnancy.
2. Postpartum yoga can adjust the postpartum mindset because of its specific postures, effective breathing techniques, and calming meditation. This helps new mothers overcome physiological and psychological issues associated with being a mother and helps them to adjust their mindset, preventing postpartum depression.
3. Recovering physical energy, after giving birth, new mothers often experience physical weakness and lack of energy.
Yoga is a great way to help the body recover energy.
Postpartum recovery is not just about regaining the figure; it also involves the restoration of various organs in the body.
4. To prevent sagging breasts, postpartum yoga exercises can ensure that new mothers have plenty of milk for their babies to receive a healthy, joyful supply of milk.
At the same time, it helps to make new mothers' breasts firm and elastic, and can prevent sagging after breastfeeding.
5. Re-establishing pelvic muscle tone after childbirth, the pelvic muscles become lax and their tone weakens. Moderate yoga training not only enhances the elasticity of the perineal muscles but also promotes uterine contractions, prevents prolapse of the uterus, bladder, and vagina, and restores the uterus to its normal position. It can also strengthen the pelvic muscles, increasing the support force within the pelvis for internal organs and preventing the occurrence of stress incontinence.
6. Improved Leg Edema: During pregnancy, the compression of the fetus on the lower limbs leads to leg edema and even causes varicose veins in the lower limbs.
Postpartum yoga practice can enhance limb strength, improve lower limb edema, and varicose veins.
It can be seen that postnatal yoga has a significant impact on new mothers.
New moms interested in joining a yoga class can do so.
When should postpartum yoga begin? Due to the fact that traditional Chinese "postnatal" methods are actually not scientific, postnatal yoga is increasingly popular among Chinese mothers.
Many yoga instructors suggest that the optimal time for starting postnatal yoga is right after childbirth.
This is more conducive to the recovery of the mother's uterus.
Let's look at the three poses. You can do yoga during your postpartum period, which is perfect for new mothers.
(1) The third day postpartum: Abdominal Breathing Technique 1. Lie flat on your back, relax your feet slightly apart, and open them outwardly. Place your hands at the center of your abdomen. Take deep breaths.
2. Relax your chest, inhale deeply, and let the abdomen protrude as if you've just eaten. As you exhale, let the abdomen recede. Repeat this several times.
3. Revert to a state of relaxation, and adjust your breathing.
Benefits: Eliminates internal waste, promotes blood circulation, aids in postpartum physical recovery, regulates endocrine function, alleviates tension and stress, prevents postpartum depression, and restores elasticity to the birth canal.
(2) Postpartum Day 5: Facial Massage Technique, 1. Rub your hands together ten times to produce a warm sensation.
2. Extend the fingers of the other four hands, align them at the side of the mouth, and gently massage upwards and downwards along the cheeks for 10 times.
When the fingers move up, exhale; when they move down, inhale.
Use the index, middle, and ring fingers to press on the outer corner of the eye.
Inhale deeply for 6 seconds when you exhale strongly, then relax. Repeat this 10 times.
Benefits: Promote facial blood circulation, remove new fine lines around the cheeks and eyes after childbirth.
(3) Postpartum Day 15: Simple Wheel Pose Benefits: It can tighten the buttocks and thigh muscles of the postpartum woman, eliminate excess fat, strengthen the knee joints, prevent leg cramps, and, through neck compression, massage the neck to enhance the functions of the trachea, thyroid gland, and tonsils.
1. Lie flat on the ground, take deep breaths.
2. Inhale, bend both knees, grasp your feet with both hands, exhale.
3. Inhale, gradually push your buttocks upwards until you reach the limit, exhale while simultaneously contracting the muscles of your anus and buttocks.
Stay for a few seconds and take deep breaths.
4. Revert and regulate the breath.
Postnatal yoga is an exercise that promotes blood circulation in the pelvic area. Whether it's a c-section or a vaginal delivery, one can start this exercise gradually based on their individual physical condition and the healing of wounds.
New mothers, take a moment to try out this at home! Postnatal yoga is increasingly popular among new moms. So, what benefits does it offer? Let's take a look at the advantages of postnatal yoga! Regular and moderate yoga practice helps new moms overcome physical and psychological issues associated with motherhood, such as body recovery, insomnia, emotional changes caused by hormonal imbalances, and the challenges faced when caring for newborns.
Postpartum yoga includes specific postures, effective breathing techniques, and calm meditation. It helps new mothers achieve a slender figure, glowing skin, ample breast milk, and robust physical energy.
The benefits of postpartum yoga include the following: 1. Promote physical recovery: Postpartum yoga can help mothers recover their bodies and relieve physical fatigue and pain. 2. Adjust breathing patterns: Yoga emphasizes deep breathing and slow-paced breathing, which helps mothers adjust their breathing patterns and improve lung capacity. 3. Alleviate stress: Yoga movements are gentle, helping mothers relax their minds and bodies, relieving postpartum stress and anxiety. 4. Enhance muscle strength: Postpartum yoga can help mothers strengthen core muscles and abdominal muscles, aiding in body shape recovery. 5. Improve flexibility: Yoga movements require maintaining body flexibility, helping mothers improve flexibility and prevent joint stiffness. 6. Promote blood circulation: Yoga movements can promote blood circulation, aiding mothers in regaining physical and mental strength. 7. Improve sleep quality: Yoga practices can help mothers relax their minds and bodies, improving sleep quality, and facilitating postpartum recovery.
1. To help firm up the muscles in the legs and abdomen, reducing excess fat.
2. Firm the breasts to prevent sagging after breastfeeding.
3. Alleviating and treating postpartum neck and back pain.
4. Cultivate a calm emotional state to alleviate postpartum depression.
Postnatal yoga is an adapted form of yoga, and mothers can practice it throughout the entire pregnancy.
Its pose is very safe and it is designed specifically for pregnant mothers.
It can be seen that postnatal yoga is the most suitable form of exercise for new mothers.
It not only helps shape a perfect figure but also alleviates mood, preventing postpartum depression and injecting new vitality into the lives of new mothers, while also enhancing their physical fitness.
New mothers can confidently start exercising! With the popularity of postpartum yoga, many new mothers eagerly choose to practice it as a means of physical fitness.
However, due to the postpartum body being relatively frail, there are some specific guidelines that should be observed when doing yoga after giving birth.
Let's take a look at the precautions for postpartum yoga together! 1. Always warm up before engaging in any form of exercise.
As with any physical activity, yoga can also help prevent injuries.
2. Engage in yoga practice with a joyful and calm mindset.
You can pair it with a soothing and relaxed music, such as albums by BANDAIDRE's "Moonlit Forest."
3. Every yoga pose should be performed evenly, accompanied by regular deep breaths to help relax the body.
4. If you experience muscle tremors or cramps during practice, stop immediately and massage the affected area before continuing.
5. When practicing, do not compare with others but only with your own past. Even if you make progress by just one bit every day, it is progress. Over time, this cumulative effect will be significant.
6. After completing each yoga pose, immediately perform the "No-Movement" pose to relax and calm the mind and body, and breathe deeply 5-6 times.
7. During practice, it is important to focus your attention on the parts of the body being stretched and stimulated, without any distracting thoughts.
The phrase "不可说笑" means it's not appropriate to joke or make fun of someone. In this sentence, "不可" means "not allowed," and "说笑" refers to "making fun of someone." Therefore, the phrase translates to "it's not okay to joke around."
8. When practicing, do not overexert yourself; instead, keep the stretch within your capacity and allow the area to be stretched slightly until you feel a slight stretching sensation.
Ensure each action is performed comfortably.
After completing all yoga exercises for the day, it is essential to perform the "Empty Space Pose" for 10 to 15 minutes to relax the tension caused by the yoga movements and help oneself enter a meditative state.
New mothers should avoid rushing when practicing postpartum yoga. It's important to relax and maintain a calm mindset in order to achieve the best results from postpartum yoga.
The medical content mentioned in this article is for reading reference only.
In case of discomfort, it is advisable to seek immediate medical attention for a precise and accurate diagnosis and treatment by face-to-face medical consultation.