Postpartum Yoga: New Fashion for New Moms
The open space, the quiet environment, the gentle music, the gentle light, the fragrant aroma drifting through, the soothing movements of beautiful yoga practitioners are immersed in the wonderful yoga world.
If it weren’t for the banner reminder of postpartum yoga, who would have thought that these graceful and energetic practitioners would be new mothers soon after birth, and some are still in “confinement”.
Postpartum yoga, a popular sport in European and American countries, is gradually becoming a new fashion for more and more new mothers in Beijing to recover postpartum.
Ms. Chen, a member of the yoga studio, is a “hardcore yoga fan.”
She has been in love with this sport since yoga became popular in China more than ten years ago.
Speaking of postpartum yoga, Miss Chen’s face was excited: “Postpartum yoga movements are corrected and soothed, easy to practice, and targeted. Through various postures and breathing methods of internal organ and muscle exercises, meditation and thought are combined to achieve strong and nourish reproductive organs, Adjust and quickly restore the position of the uterus, so that the uterus is full of vitality, and promote bowel movements and other purposes.
At the same time, by practicing various postures for the waist, abdomen, hips, thighs, and arms, it is made tight, eliminating aunts accumulated during pregnancy and restoring light body.
Postpartum yoga can also help the new mother stretch her body, make the new mother feel safe and relaxed, and produce happiness, so as to truly rest and have the mood to enjoy the joy of family.
The relaxation of the new mother will relax the baby, so that the mother and baby can share a good time. The sweet feeling between the mother and the baby will affect the rest of the family and add warmth and joy to the family life.
Here, all the stress accumulated after giving birth during pregnancy can be released. This kind of fun cannot be experienced by new mothers who are lying quietly and cannot eat.
For most Beijingers, postnatal yoga is still new.
Most of the people who come here are yoga enthusiasts, and some people deliberately experience how postpartum yoga is going on.
In comparison, there are more people on weekends, usually about 20 people.
The yoga studio currently has four or five full-time yoga instructors.
Senior yoga instructor Zhang Li said: Postpartum yoga is aimed at different new mothers, and can be divided into two types: postpartum shape yoga, meditation yoga and parent-child yoga.
Postpartum Shaping Yoga is mainly aimed at new mothers who have great postpartum body shape changes.
“After giving birth, I gained 10 kilograms of weight, especially a pile of fluffy excess meat in the abdomen. In the past, I couldn’t put on any clothes. Only my pajamas were fit.
Physical strength and toxicity are even worse, without strength, sweating all over the body, holding the baby for a little longer, back pain, leg pain, and now I think that the month when I was confinement was the darkest month I felt: the side cut wound was painfulThe breast at the front of the breast is unreasonable, and the swelling is painful. The breast is constantly fed at night. The inability to rest leads to insufficient sleep. The lochia lasted for nearly two months and was very painful.
I was really sad.
I hope there can be a way of such a situation, very lucky, their postpartum yoga class saved me, you see, my weight has decreased, my waistline has become thinner, and my mood is better. “New moms from training come out.
The person in charge of the yoga studio introduced that “a lot of tonics during pregnancy and confinement made the happy new mother’s figure out of shape.
Shaping yoga can quickly eliminate the stagnant blood in the uterus, and exercise a small amount of loose abdomen in time to restore elasticity. There are many yoga postures that can also tighten the birth canal that is loose due to production, and step on the foot to produce a quality of life.Of improvement.
Some twisted postures of the body can eliminate the unnecessary slightness of the two waist fractures, and at the same time, massage the internal organs of the abdomen can also enhance the flexibility of the spine; doing some prone and backward postures can move the pedal center of gravity upward.
To sum up, postpartum shaping yoga has three major functions: one is to restore the figure.
Proper postpartum yoga can improve blood circulation, restore skin tension, and reduce slight accumulation, which can achieve the goal of weight loss.
However, because the joints in the body are looser during the postpartum period, the amount of exercise needs to increase slowly. Please follow the coach’s instructions for the occurrence of major sports injuries. The second is to improve the poor posture.
Pregnant women are prone to bad postures due to physiological changes, such as moving the center of gravity of the body forward, cervical lordosis, scapula forward, pelvic anteversion, etc., and it is easy to cause the back because of holding the baby to move the center of gravity forward., Pelvic and heel pain.
Proper yoga can correct these bad postures.
The third is to accelerate physical recovery.
Due to the physical decline of pregnant women during pregnancy, they often feel weak and lose their energy after giving birth. Starting early under the physical conditions and the doctor’s guidance will greatly help the recovery of physical fitness.
Experts comment that the so-called “confinement” refers to obesity. It usually takes 6 to 8 weeks after the placenta is removed to recover the maternal body and reproductive organs.
This period of time is medically referred to as the puerperium, which is commonly referred to as confinement.
After discharge of prostate cancer, the uterus, perineum, and vaginal wounds heal, the uterus shrinks, the diaphragm weakens, the heart recovers, the pulled skin, joints, and ligaments gradually return to normal. The recovery of these forms, positions, and kinetic energy is completed during the puerperiumIf you can recover, you will inevitably need nursing care when confinement.
If it is properly maintained, it will recover faster, if it is inappropriate, it will be slower, and it will suffer from postpartum diseases and even harm its life.
The effectiveness of postpartum yoga is medically proven to help postpartum recovery.
However, the practice must be guided by a professional coach, step by step, and can not be rushed.
”For new moms who experience psychological problems after childbirth, we can reset our meditation yoga class to get out of the psychological barrier.
A female doctor gave birth to a girl and needed her husband’s comfort and companionship, but her mother-in-law refused to let it go, putting a lot of pressure on the mother.
The husband is in a dilemma.
The mother thinks that I and I are false with my husband’s former Qingqing, and I have no interest in the baby.
Often, a person shed tears in sorrow, finally went from depression to despair, and finally committed suicide.
“The head of the yoga studio talked about this and caused worry.
”These yoga studios specially hire domestic gynecologists and psychologists. They will work with many yoga instructors to combine yoga meditation with the internationally advanced postpartum recovery concepts and technologies. After years of practice, they have come to a comprehensive conclusion.A meditation yoga class dedicated to the psychological recovery of new mothers after childbirth.
“As one of the creators of the meditation yoga course, Zhang Li summarized the characteristics of meditation yoga like this:” Using the adjustment of breathing, the deviation of the posture body, and the relaxation exercises to cultivate and guide-into a state of consciousness of meditation.
“In the meditation yoga hall, coach Zhang Li explained before the start of the meditation yoga class.
”In India, the birthplace of yoga, people always come to Hanoi to cleanse themselves in the morning and evening, then sit down towards the sun and quietly enter meditation.
They are not to practice or to experience the joy of life.
They sit for hours, and slowly merge into nature.
In Europe and America, especially in the United States, many people practice yoga meditation. They use meditation to regulate their lives and moods.
American medical personnel use the effects of meditation on human physiology and psychology to apply it to the clinical treatment of postpartum depression.
“From the theory of yoga, diseases in the human body are mainly caused by disturbances or obstacles to the flow of air in the body.
Practicing meditation to keep the breath of life in the entire meridian system unobstructed can help you get healthy.
Yoga seeks spiritual relaxation and balance.
Yoga meditation and yoga physical exercise are organic wholes.
In the practice method: meditation yoga focuses on achieving inner peace through external guidance-breathing, voice, image, etc.
From a psychological perspective: meditation yoga relieves the pressure on the human body by focusing attention on a single goal and temporarily abandoning external intervention.
In fact, meditation yoga can effectively strengthen blood circulation, adjust the functions of internal organs such as nerves, spinal cord, heart, etc., and can clear the confusion caused by physical tension.
Yoga has a good regulating effect on the nervous system (especially the brain). A big cause of postpartum depression is psychological pressure and changes. These yoga exercises can well regulate and relieve the psychological pressure of new mothers, soThe new mother fell asleep faster.
“” Beginners may wish to find a comfortable position to sit down, don’t stick to the norm, just suit you, focus on your own breath.
At first you may not be able to focus your attention on your breathing, and you will think wildly, but it doesn’t matter. If you keep trying, you will see results.
You can also create a meditation atmosphere that belongs to you, such as burning a scent of incense religiously, letting your thoughts transform into purple smoke and sublimate together, turning on the soft lights, imagining an old object, a bright moon in the valley, a stream in the forest, a clear wind on the river,With blue sky and white clouds, everyone can combine their own experiences and try to imagine that they can give people a relaxed and easy, leisurely, peaceful and beautiful association, in order to adjust and relax the spirit, so as to achieve the same purpose as the yoga spirit.
Don’t force yourself to learn at the beginning.
This is a gradual process. The more you practice, the easier it will be. Over time, you can enter a higher level of meditation.
Advanced users can enter the state of static indulgence when they meditate, that is, they are unaware of the existence of their own body breathing, self-spirit and mentality.
Entered into an infinitely vast and peaceful world.
That is, the so-called unity of heaven and man.
“” Below we start meditation yoga practice.
Lie down slowly, relax your body, close your eyes, put your arms on the body with your palms facing up, and your feet slightly apart.
Relax with gentle yoga music.
Focus on your own breath.
When inhaling, inhale the air straight to the abdomen, and raise your hand with the abdomen; the deeper you inhale, the higher the abdomen will rise.
Exhale, make an “O” sound, then close your lips, make an “M” sound, and draw the belly inward toward the spine until all the exhaust gas is exhaled from the lungs.
Then inhale and repeat 3?
Pay attention to the sound that you want to make your ears hear, focus on the voice, and experience the echo in the brain.
This relaxes the cerebral cortex and allows you to enter the quiet inner world until you fall asleep naturally.
The body is relaxed, the whole person feels like floating in the air, no worries and thoughts are gone, and there is only the soft sound of music in the ear, as if the world exists only by itself.
In this way, quietly enjoy this rare silence.
“The coach’s voice is getting weaker and quieter, and there is a slight snoring from the book.
Expert review studies show that 50?
75% of women will transform their child’s birth to experience a period of “depression”, and the new mother will feel sad, emotionally changed and tired.
These conditions are usually understood as the depression caused by the birth of the child and can heal itself.
Most new mothers have little or no sign of a sudden death.
15% of new mothers will be more severe and become very manic, unable to control daily life and behavior.
This type of mental disorder is called “postpartum depression”. Mild postpartum depression can lead to depressed mood, unwillingness to see people or sadness, tension with family members, lack of interest in surroundings, and fear of irritability (especially at night)) ;; If it is more serious, it may appear self-violence and abandonment, be hostile to people, quicken heartbeat, reduce lactation, anorexia, insomnia, weight loss, and even suicidal and infanticide thoughts.
If postpartum depression occurs, it is necessary for family members and doctors to actively treat it, and those who do not care to strengthen it and give them some psychological treatment. Yoga is a good form. The therapeutic effect of yoga on mental illness has also been confirmed in clinical medicine.
In severe cases, antidepressants are needed.
Next, a special parent-child yoga class began.
With soothing and gentle music, the yoga instructor instructs moms to do yoga moves with a gentle and gentle voice.
Many babies who are still unable to walk stretch, kick, and stand upside down with the help of their mothers.
In the whole process, they didn’t cry and didn’t make any noise, and they suddenly enjoyed it very much.
The person in charge of the yoga studio said that in modern society, fashion moms face the dual pressures of work and life, and especially hope that they can free up more time to share happy intimate moments with their babies.
Especially for the new mother who is recovering after giving birth, she must get back her beautiful body as soon as possible, return to normal physical functions, and replace the baby that can not be separated from her baby. It is urgent to need a form of exercise that takes care of both the mother and the child.
In 1999, a kind of parent-child yoga course that merged the essence of ancient Indian practice with a lot of modernity was reborn in the United States, and then became popular in the United States and Europe, becoming a new favorite of major health magazines and television programs in the United States and Europe.
This set of yoga courses is based on the introduction of American parent-child yoga courses, absorbing international advanced postpartum recovery and baby care concepts and technologies, and through the guidance of domestic maternity and pediatric experts, through the practice of senior yoga instructors for several yearsJust compiled it out.
A new mother, around 30, led her 9-month-old son to the class.
Lying on the color pad that comes with him, the little boy drools and moves fat while doing various actions.
Mom: “It feels good to do yoga with my baby. I used to practice it by myself. I was always worried that my baby would be left unattended. Now I have a parent-child yoga class that can help me recover my postpartum body shape and share my child with my baby.Time, I feel very happy.
The person in charge said that parent-child yoga can help stimulate the baby’s potential, strengthen neuromuscular coordination, improve immunity, and enhance baby’s self-confidence. It can also help them better control their emotions.
Mummy can reduce stress, improve communication with children, and learn how to calm down children.
Postpartum mothers can “get two birds with one stone”, which can not only slim down and lose weight postpartum, but also contact the baby’s skin at the same time, communicate with the eyes, and spend a good parent-child time together.
At the same time, yoga classes allow babies to make contact with society for the first time, which integrates their potential for future growth.
Slightly older babies practice parent-child yoga, which can help to fully stimulate your baby’s potential.
Nowadays, cramming education often makes children out of breath. Two-to-three-year-olds have to bear too much stress, make their emotions irritable, lose their interest in learning and playing, and even risk self-destruction and suicide.
Children who practice yoga learn to concentrate and relax, and keep their body peaceful and relaxed to cope with the pressure from life and school, restore the child’s mental health, and solve problems such as insomnia, anxiety, and depression.
At the same time, yoga connection can correct bad postures (such as spine flexion, hump, etc.), cultivate good living habits, and cultivate good temperament for children.
In school, children’s learning ability can be improved, and their grades will naturally improve.
In addition, parents accompany their children in the process of yoga practice, learn from each other and support each other, so that everyone has more opportunities to understand and understand each other, so as to promote parent-child relationship and make the relationship more harmonious and harmonious.
Judging from the practice in Europe, America and India, babies who are self-cultivated with yoga are physically fit and clear-headed, and it is easier to adapt to a stressful learning life.
However, the person in charge also reminded that “Although children aged 0 to 4 can do yoga, they also have different courses for different” ages “.
Before the baby can walk, the yoga movement must be completed under the parents’ “hands”; for the child who has just walked, the parents will support and assist beside him.
Parent-child yoga has a few sets of movements and intensity. As long as the operation is standardized and the baby’s feelings are closely monitored, it will generally not be harmful to the baby and it is safe.
In addition, we must pay attention to the intensity of the exercise should be moderate, usually at home, do not practice excessively, generally three times a week can be, once about half an hour.
If your baby can’t do something, don’t force it.
“At the beginning of Hua Deng, the whole day’s course was over, and I felt very sad.
“Confinement is a very serious matter for Chinese women. I did not expect that the ancient yoga practice liberated the new mother from confinement.
Yoga has broken through 5000 years, and it has swept the world in the rapidly developing 21st century, bringing health and joy to mothers and babies who are recovering after giving birth.
Be sure to let more new mothers struggling with tension understand it, practice it, and let ‘s work together. ”Expert commentary and visibility. Child experts point out that yoga helps children maintain a flexible and healthy body, and thus the muscles and cheekbones of the body.Correct children’s daily problems caused by incorrect sitting, sleeping, walking, writing, such as scoliosis, cold back, high and low shoulders, deformed legs, twisted feet, etc., so that the bones of developing children grow healthy.
For the body, the child’s body is assisted by parents to exercise balance and help sleep, while massaging the internal organs, strengthening digestive system functions, preventing constipation, gastrointestinal disorders and other problems, while also strengthening the personal immune system, helping to improve the tracheaAllergies, colds, colds, etc.
In addition, yoga can also effectively exercise children’s balance, rhythm, spatial distance, muscle coordination and response, so that children have more flexible and agile skills, as well as the ability to coordinate nerves and muscles, reduce the chance of injury during exercise, improve sports performance.
Tips: Precautions for yoga practice: 1. Keep yoga on an empty stomach. Wait for 3 to 4 hours after a meal before you start. 2. Wear it comfortably and comfortably. You can move freely without stepping on the body. 3.It is better to practice barefoot. Don’t slide your feet on the ground in a precise posture. You can do the sitting and kneeling posture on the carpet or folded felt. 4. The ideal position is to have comfortable air circulation and sufficient space for the positions of the hands and feet.; 5. Use your heart to experience the physical feelings brought by each action; 6. If you feel physically weak and trembling while maintaining a certain posture, you should immediately recover your work.
With the time of giving, the body will gradually become stronger and stronger, and the situation of maintaining posture will also improve; 7. Do what you can, just stop, and don’t overly stubborn, as long as you gently tilt your limbs at the boundary of the personal limit.
Doing everything you can without hurting yourself is the right exercise.
8. When practicing parent-child yoga, yoga mats should be used in addition to soft carpets on the ground. Keep your mother’s movements soft to ensure your baby’s safety.
During the period of illness, babies who are not fully developed should not participate in exercise.
9, do not require the baby’s movements to be in place: let the baby imitate a yoga posture like imitating walking.
Also don’t teach your baby “Yoga breathing”, just breathe normally and freely.
Baby happiness and safety are of paramount importance.