11 Yoga Exercises For Weight Loss After Childbirth

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yoga exercises for weight loss after childbirth

During pregnancy and childbirth, the female body undergoes many changes. Carrying a child, then giving birth, a lot of stress for the body as a whole. If you do not keep yourself in shape, fatigue and apathy will be covered with a head, which will certainly affect the family and the relationship with the child.

Why do we need a strong press? Not only so that it was not a shame to take off a T-shirt on the beach. And not just to lose weight and remove the big belly after childbirth.

A strong press primarily supports the spine. This is his main task. In order not to break the lower back, the stomach does not fall out, and the muscles of the pelvic floor tightened, I share this training with you.

What do we need for this? A little time and daily effort. No special equipment, only own weight and awareness.

Vrikshasana (tree pose)

How does it work

This asana works only when you tighten the abdominal muscles. The navel sticks to the back, and the pelvic floor muscles are stretched up. While you are in a position, tightening your leg, keep your balance, your center remains stationary, that is, do not release your attention from the abdominal muscles and pelvic floor for a second. And since this posture on the development of balance, it is better not to close the eyes, it improves the focus.

Contraindications

  • low blood pressure
  • insomnia

Kumbhakasana (bar)

How does it work

Kumbhaka translated from Sanskrit “breath holding”, that is, got up on the bar, hold your breath and hold. But this is a very advanced level. After delivery, the body is still not fully developed. And to strengthen it, we hold the bar with free breathing as much as we can. Of course, the more the better, you can even arrange a battle with your husband, and stand in the bar for a while. Just look not at the time, but at your own well-being, if it is hard, we fall into the pose of the child.

So, in this position, special attention is also paid to the abdominal muscles. Tighten it, do not sag on the shoulders or lower back.

The back should be like a string, the stomach is retracted.

This asana strengthens the shoulders, hips, abs, hamstrings, arm muscles.

Contraindications

  • shoulder pain
  • high blood pressure
  • right after cesarean

Virabhadrasana 1 (Warrior 1 Pose)

How does it work

Elegant and strong asana to strengthen the abdominal muscles and pelvic floor. It improves stamina and tones the abdominal muscles, thighs, shoulders. Stretching the legs try, as if to emerge upward from the legs.

Contraindications

  • If diarrhea. This posture can further aggravate the pain in the intestines due to pressure on the abdominal muscles.
  • If you have arthritis or knee pain. Do it only with wall support.
  • Not earlier than 2 months after cesarean or other abdominal abdominal surgery

Adho Mukha Shvanasana (dog head down)

How does it work

One of the most popular asanas, both adults and children can do it. However, not everyone knows that it is necessary to tighten the stomach. Otherwise, you will have an extra load on the waist.

Contraindications

  • if you have shoulder discomfort
  • high blood pressure

Purvottanasana

How does it work

Thanks to regular practice, to cope with this pose is not difficult. This inverted plank. It strengthens the entire front of the body, while at the same time stretching it. In order to tear the fifth point from the ground, it is necessary to strain the press and not to sag on the hands. Push your hips up.

Contraindications

  • if you have wrist, shoulder or abdominal pain
  • after cesarean

Setu Bandhasana (Half Bridge)

How does it work

This asana involves the abs, thighs, and if concentrated, the pelvic floor muscles. Try it 10-15 times a day. While inhaling, lift up the hips and tighten the muscles of the pelvic floor, as you exhale, lower the hips down and relax the muscles of the pelvic floor.

This is one of my favorite asanas, which helps not only to strengthen the abdominal muscles, but to make the ass appetizing.

Contraindications

  • neck or back injuries

Vinyasa Scissors

Lie on your back, lift your arms and legs up at the same time. Tear off your head and shoulders from the floor. Then, with smooth movements, move your right leg and right arm down, while raising your left leg and left arm up. The movements resemble scissors. Perform the exercise 15-20 times. Breathe deeply. Take a breather, then from the starting position, place your hands behind your head, and bend your knees slightly. And alternating legs, bring the right knee to a nose, and straighten the left foot. Perform this exercise 15-30 times.

How does it work

strengthens the deep abdominal muscles, and the spine.

Contraindications

  • recently had abdominal abdominal surgery

Virabhadrasana 2 (Warrior Pose 2)

How does it work

Asana strengthens the entire lower body. In order for the posture to be completed, not only the legs and arms, but also your center must work. Pull in the navel to the spine, and fix the pose for 30 seconds.

Contraindications

  • If you have arthritis or knee problems. In this case, it is better to start practicing with a certified yoga instructor.

Navasana (boat pose)

How does it work

The most effective asana for strengthening the press and quadriceps. Thanks to it, stamina is improved, the back muscles are strengthened, and the waist becomes thinner. To begin with, you can choose the variant suitable for you: with bent legs, or with straight legs. You can still straighten the legs in turn.

Contraindications

  • arthritis
  • diastasis after pregnancy

Matsiasana (fish pose)

How does it work

At first glance, the posture is very light, but it just uses the necessary abdominal muscles. With regular practice, this asana will be given easier and easier. There are different variations, from matsiasana on bricks, to a more advanced level, when you lift your legs up. In both cases, do according to your well-being. If it is easy for you, complicate it, but do not force it.

Contraindications

  • insomnia
  • migraine
  • low blood pressure

Shalabhasana (Locust pose)

How does it work

This asana strengthens the deep muscles of the back, opens the chest and shoulders, improves posture, relieves tension from the upper back. It relieves stress and improves blood circulation. And this is one of the factors for weight loss.

Contraindications

  • pregnancy
  • hernia
  • recently had abdominal abdominal surgery

Practicing regularly, at some point you realize that yoga has become a lifestyle. Practice penetrates all our actions. As a result, in addition to a beautiful figure and a strong press, you get something more. This is an energetic rise and relaxation, and compliments of loved ones, and personal time and space on the rug.

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