A few days ago, Han Geng and his wife Lu Jingshan jointly posted on social platforms, the official announcement that they have a daughter, with the text: "Hello: our baby." The corners of his eyes and brows are full of the joy of being a father for the first time. He and Lu Jingshan’s happiness are really shown across the screen:
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The two have received many blessings from netizens from their love to marriage, and now they have finally upgraded to a family of three. Next, it is estimated that I will join the sun baby army! A staff member at
revealed that Han Geng also gave everyone a thoughtful gift. The gift was printed with a photo of Han Geng's family holding hands. Lu Jingshan and Han Geng extended their fingers for their daughter to hold at the same time. The picture was warm:
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: So much love! Geng Ge's ceremony is amazing!
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Even Wu Jing's wife also Xie Nan reposted Han Geng's news and attached the text: "Congratulations to my daughter slave finally on the job":
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The careful netizens found that Lu Jingshan's jawline is too good-looking! Clear contours, slender neck, it seems that the weight management during pregnancy is very good! Now that the baby is born, postpartum repairs have to be arranged on the schedule!
Netizens often ask, how long can I practice yoga after giving birth? Many new mothers are eager to get back in shape after giving birth and want to return to their prenatal state as soon as possible.
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The biggest change in postpartum posture is in the stomach. Although the baby is born, the belly still looks like a few months, which is why the mother is eager to lose weight after giving birth. Postpartum rectus abdominis separation is a problem that many new mothers have, but most people can recover on their own within 3 to 4 months. Therefore, there is no need to rush to do some abdominal training.
But what everyone is most concerned about is: How soon after childbirth can I start to resume exercise and practice yoga?
Actually, on the first day after giving birth, we can do some breathing exercises! We can practice abdominal breathing, which can help us discharge lochia, and can also mobilize our abdominal muscles, back muscles, and pelvic floor muscles, which is helpful for the repair of rectus abdominis and pelvic floor muscles. We first remove lochia, and then gradually exercise the pelvic floor muscles to regain the strength of the inner core muscles.
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As for the asana practice, it needs to be done step by step, and it is very important to control the intensity. Some women who have insisted on practicing yoga before and during pregnancy can do some simple exercises after giving birth, such as breathing, shoulder and neck activities. And mothers who have a caesarean section can only practice yoga after the wound has healed for about 40 days.
In addition, whether it is a vaginal delivery or a new mother who has a caesarean section, you should not do some high-intensity training too early for the pursuit of speed. It is generally recommended that within one year after giving birth, do not do high-intensity crunches to avoid aggravating the separation of the rectus abdominis.
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It is better to practice more than talk, let's share a set of yoga practice sequences, let's feel and practice together!
Recommended practice period: practice more than 3 times a week
Practice duration: 9 minutes, 9 minutes/each time
Difficulty level: ★★★☆☆
| Asana effect:
activates transversus abdominis , promotes the repair of postpartum rectus abdominis separation, and tightens the lower abdomen.
| Practice Notes:
- Do not eat, or eat in small amounts, within an hour before and after practice.
- People with high blood pressure, heart disease, asthma or half a year after surgery should not perform difficult movements. Pregnant women and women in menstrual period should practice targeted courses.
- If you feel exhausted or have cramps during the exercise, you should stop the exercise immediately.
- If there are no special requirements during the practice process, please use your nose to breathe.
- People who have suffered injuries to the neck, shoulders, back and waist should first obtain the advice of a doctor or coach before deciding whether to start practicing yoga poses.
▼ Action Analysis With your back completely on the ground, pull your legs inward to tighten the ball or pillow. Remain in this position, breathe normally, and pay attention to contracting the abdomen when inhaling to avoid bulging, which means that the abdomen is always in a tightened state. Hold for 10 sets of breaths and do three sets. After
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, relax your legs, adjust your breathing, lift your legs up again, and your thighs are still at 90 degrees. Keep your pelvis and spine neutral, with your hands by your sides. With each exhale, alternately point your legs down, keeping your lumbar spine and pelvis stable throughout the movement. Especially when the legs are falling, pay attention not to arch the lumbar spine. Repeat 20 times and do 2-3 sets.
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Lie on your back on the mat, step on the floor with your feet bent so that your calves are perpendicular to the ground, clamp a yoga block or a yoga ball on the inner thigh, and place your hands on the ground at your sides. Exhale, press your hands on the ground, roll your pelvis, lift your hips up, and tighten your core; inhale, lower your hips to the ground, and perform dynamic exercises 10-15 times.
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Get up to a four-legged kneeling position, keep your hands directly under your shoulders, your knees under your pelvis, and the soles of your feet hooked back. Extend your right leg back and push your forefoot to the ground, keeping your pelvis straight. With each exhale, push your abs toward your back while pushing your heels back for ten sets of breaths.
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On the premise of maintaining the stability of the pelvis and lumbar spine, lift the back leg upward, parallel to the ground, and continue to push the heel back. Stay for five breaths, then start from the previous pose, switching sides. If you feel discomfort in the lumbar spine, it may be that your waist and abdomen are not strong enough at this time, resulting in a collapsed waist. You can stay in the previous pose first. Step-by-step practice.
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Lie on your back on the mat, bend your knees up, let your right leg cross over your left leg, make your knees overlap, grab the soles of your feet with both hands, keep your lower back on the ground, and clamp your inner thighs for 5-10 Breathe, switch legs, and do the exercise on the opposite side.
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Lie on your back on the mat, stretch your hands and feet naturally, close your eyes, and thoroughlyRelax your whole body.
Today's content ends here!
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Author: Luo Luo, a yoga teacher who loves milk tea and wants to lose weight
Yoga Quotes
The journey of life is like this
Take a lot of time lost
Grow up in a few moments
