The model curvy Ashley Graham it is going through a moment of full happiness from that gave birth to her little Isaac last January 18. Once the quarantine and according to the guidelines of your doctor, the mannequin has been placed in the hands of your personal trainer to regain his fitness routine, a moment that he has shared with his thousands of followers through their social networks. And after the first contact with the gym about a month ago has returned to post a video, this time with a table of exercises of yoga, with which he has explained how he feels his body up to 13 weeks after childbirth. But also wanted to know how to make your followers and at what time you have started to move again.
Experts recommend return to sports gradually after the birth. After the quarantine, in case you have given birth the natural way, or two months after the birth, if you have been by c-section. Despite the abdominal changes, the big hurt is the pelvic floor. In addition to the walks, the yoga is the best ally in the postpartum period, for the benefits that it brings to the mother, both physical and mental. Prevents post partum depression, helps you live with the exhaustion, to get an abdomen, more strong and toned and strengthens the musculature of the back. Take note of some of the postures of yoga that is practiced by Ashley Graham, and recovery gradually in a healthy way.
With this posture aliviarás back pain. Standing and with feet apart, raise your arms, the trunk rotates to the left and bend the left knee to 90°. Raise the arms above the head gasket and the palms of the hands.
Strengthens the spine and abdominal muscles, in addition to combat the discomfort of the sciatic nerve and work the hip opening. Kneeling on the floor, you bend in front of the knees and put it between your hands. Stretch one of the legs for a few seconds and returns to the original position.
Lying face down, with the palms of the hands rest firmly on the floor under the shoulders and with the elbows close to the body. Raise the trunk, keeping the shoulders back and look straight ahead. The hips have to be supported on the ground and you have to evenly distribute the weight on the arms and legs.
Position of the downward dog
It is a position of rest which helps to strengthen the muscles of the back, neck, shoulders and abdomen. Bend your arms and place the hands on both sides of the body, a little ahead of our shoulders. The feet have to be kept apart at hip width and with toes resting on the floor. Supports knees on the floor to get on all fours, with knees directly below our hips, and, from there, up the hips toward the ceiling, straightening out arms and legs.
Position of the bridge
Works actively areas of the pelvis, abdomen, and legs. Lying on your back with your arms stretched out towards the heels, bend the knees and place the feet on the ground separated by the width of the hip. Tap on the feet and lift the hips holding this position for three deep breaths.