Beginner Yoga Lessons: Hypopressive breathing for a nice belly.

Basic yoga lessons. Hypopressive exercise (also known as hypopressive gymnastics, hypopressive technique, hypopressive method, hypopressive abdominal exercises, hypopressive abdominal technique) refers to a type of physical therapy developed in the 1980s by Marcel Caufriez, studying urogynecological postpartum recovery.

Forget the crunches, there is much better to flatten his belly gently. The hypopressive method is a good alternative for toning in depth. Used by Pilates practitioners, this breathing technique is less well-known than abdominal breathing anti-stress (one inflates the belly at the inspiration and one exhales long while returning the belly at expiration).

The interest of practicing this hypopressive breathing is multiple.

1. Hypopressive breathing can be practiced everywhere incognito

It remains to put the technique into practice. Good news, hypopression can be realized anywhere, in all positions. A precaution for young mothers.

Women who have just given birth have to give priority to exercises lying on their back to promote the good pressure of the perineum before sucking the navel.


The belly is a muscle, it is like working the biceps, the more one folds and unfolds the arm in the day the more it becomes tonic and reacts to the exercises.

It is exactly the same for the stomach, the more it is contracted daily, and the more effective results are obtained quickly.

2. Hypopression for a flat stomach after pregnancy

The expert also integrates it into yoga sessions and cures for young mothers with a view of abdominal re-toning post pregnancy. But this is indicated only in women who have already re-educated their perineum.

We must ensure that the perineal rehabilitation has been done and as soon as we have the green light from the doctor, we can start this method which is the most effective to work the deep chains. This chest lateral breathing will help tone the small belly that some women lament to having kept after their pregnancy.

This common phenomenon is due to muscular relaxation, and after the pregnancy the abdominal muscles are distended and nothing keeps the intestines in the front, and all the organs grow on the abdominal wall, which has difficulty in retaliating. Not his abdominals, the belly tends to settle forward.



3. An exercise in an extended position

You are lying on your back. This one is straight. You can lay hands flat on the sides to accompany breathing and ensure good movement.

Inspire by widening the ribs in your hands. The belly is hollow.

When exhaling, engage the transverse muscle (the deepest of the abdominal muscles) by bringing the navel back as close as possible to the spine.

We must think of contracting the perineum (as if we were restrained by an urgent desire) to lock the stomach well.

Then begin to inhale deeply without relaxing the perineum. Continue this breathing for 5 to 10 seconds.

The three criteria described that define a hypopressive exercise are:
  • Decreased pressure within the thoracic, abdominal, and perineal cavities
  • Reflexive electromyographic activity in the core muscles (abdominal wall and pelvic floor)
  • Neurovegetative reactivity measured by an increase in noradrenaline.


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