Function: Stretch the spine, strengthen the support of external abdominal oblique muscle, and relieve back pressure.
Action: land on your knees, stretch your left foot to the left and hold your hands in front of you. Inhale slowly, raise your hands and palms up. Exhale while leaning to the left, with your back facing the sky and your eyes looking up. Try to stretch the external oblique muscle of abdomen. Still. Breathe naturally for 5 times. Return to the palm up position. Then exhale and fall to the right. Interact left and right three times.
Function: * * shoulder, correct hunchback. At the same time, strengthen the muscles around the stomach and promote stomach function.
Action: the correct kneeling posture with both hands in front of you. Inhale slowly, raise your hand, palm up, and press down (stretch your armpits as far as possible). Exhale, throw your hands back and push your chest forward. Still. Breathe naturally for 5 times. Inhale, return to the state of air propulsion, stand still and breathe naturally for 5 times. Repeat 3 times.
One: Don't practice your movements at home by yourself.
Because if postpartum yoga learners don't know their body and their limits, they are likely to fall into blind practice and increase the chance of injury.
Two: Don't take aerobic exercise as a warm-up.
Some yoga instructors use aerobic exercise as a warm-up exercise before doing yoga, which is not desirable, because after aerobic exercise, the body is in an excited state and cannot enter the meditation state required by yoga. In addition, the excitement of the body after aerobic exercise can easily lead to the rapid exercise of yoga, thus causing various strains.
Three: should not exceed the physical limit.
You should make a questionnaire for yourself after each postpartum yoga exercise, ask yourself how your body feels, and see if it exceeds the limit, so as to make an exercise plan and achieve the best healthy weight loss effect.