Lengzie

They came from all walks of life; stress or sedentary lifestyle, man, woman, pregnant woman, teenager, senior, kids, slipped disc, knee condition, etc.

🧘‍♀️ I help high-achieving women recover from burnout and postpartum depletion — so they can lead at full power without running on empty

payhip.com/lengzievitalityyoga My greatest inspiration to share my yoga knowledge came from my students who I gradually see them improving bit by bit with the transformations they make within themselves and the way they express their transformation in their life with more positivity. The satisfaction and happiness seeing them improving truly bring joy to me. I look forward to share with you the yoga knowledge with much love :D

15/04/2026

Diastasis Recti is the separation of your abdominal muscles that happens during pregnancy. It’s far more common than most people realise. And most women are living with it without knowing.

Myth 1. If your tummy looks flat, your DR has healed.
A flat tummy doesn’t mean your core has closed or is functioning properly. You can have unresolved DR with no visible sign at all.

Myth 2. You can return to your regular pre-pregnancy exercise once you feel ready.
Feeling ready and being ready are two very different things. Your body may feel capable long before your core and pelvic floor have fully healed. Returning to pre-pregnancy training too soon — without rebuilding the foundation first — can set your recovery back significantly.

Myth 3. DR only affects how you look.
Unresolved Diastasis Recti affects your posture, your back pain, your pelvic floor, and your core strength. This is a function issue — not just a cosmetic one.

Myth 4. It heals on its own with time.
Some cases improve naturally. Many don’t — especially without the right rehabilitation approach. Time alone is not a recovery plan.

What your body needs is the right sequence. Breath first. Deep core activation. Pelvic floor connection. Then progressive loading — in the right order.
That’s exactly what we work on inside Radiant Return.
April cohort — 2 spots left. DM me RADIANT to join.

腹直肌分离是指孕期腹部肌肉发生的分离现象。它远比大多数人意识到的更为普遍，而大多数女性在不知情的情况下承受着这一问题。

误区一：肚子看起来平坦，就说明腹直肌分离已经愈合。
肚子平坦并不代表核心肌群已经闭合或功能正常。即便外表看不出任何迹象，腹直肌分离仍可能尚未修复。

误区二：只要自己感觉准备好了，就可以恢复孕前的常规锻炼。
“感觉准备好了”和“真正准备好了”是两回事。在核心肌群和盆底肌尚未完全恢复之前，身体可能早就让你觉得自己能行。过早恢复孕前训练——没有先重建好基础——反而会严重拖慢恢复进程。

误区三：腹直肌分离只影响外观。
未修复的腹直肌分离会影响你的体态、腰背疼痛、盆底功能以及核心力量。这是功能性问题，而不仅仅是外观问题。

误区四：假以时日，它会自行愈合。
部分案例确实会自然改善，但更多情况下，如果没有正确的康复方法，它难以自愈。单靠时间，并不是恢复计划。

你的身体需要的是正确的顺序：先是呼吸，接着深层核心激活，盆底肌联动，然后才是渐进式负荷——每一步都按部就班。

这正是在 Radiant Return 中我们专注做的事情。
四月期——仅剩 2 个名额。私信我 RADIANT 即可加入。

14/04/2026

Nobody talks about how hard the 4th trimester hits the women who had it most together.
The ones with the careers, the routines, the “I’m fine” fully intact.
Because the struggle isn’t just physical. It’s the quiet identity unraveling that happens when everything you knew yourself to be suddenly goes offline — and you’re left wondering who you are when you’re not performing.
If that’s where you are right now, I want you to know: it makes complete sense. And it doesn’t mean you’re broken.
Recovery is more than the body. It’s coming back to yourself — all of you.
Save this if it resonated. Share it with someone who needs to hear it. 🤍
Radiant Return — 6-week postnatal recovery for the whole woman. Link in bio.

没人会谈论第四孕期对那个曾经一切尽在掌控的女人打击有多大。
就是那些事业有成、生活规律、「我没事」面具完美无缺的女人。
因为这种挣扎不仅仅是身体上的。更是一种无声的身份崩塌——当你所认知的自我的一切突然离线，而你不再需要「表现」的时候，你会困惑自己到底是谁。
如果你此刻正处在这个阶段，我想让你知道：你有这种感觉，完全合情合理。这不代表你坏了。
恢复远不止是身体的事。它是重新找回自己——完整的自己。
如果这段话触动了你，请收藏它。也分享给那个需要听到的人。🤍
Radiant Return —— 为期6周的产后全面恢复计划，专为完整的你而设。私信我。

14/04/2026

This is what The Becoming is about. Not overnight. Just — consistently, quietly, you.

这就是《蜕变之旅》的意义所在。
不是一夜之间——
而是一次又一次，悄悄地，成为你自己。

14/04/2026

3 ways to regulate your energy at your desk — starting today.
Not another “drink more water” tip.
These are nervous system practices. The kind that actually interrupt the stress cycle — not mask it.

01 — Physiological Sigh
Two inhales through the nose. One long exhale through the mouth.
Do it twice. Your body shifts before your mind catches up.

02 — Somatic Grounding
Feet flat. Sit bones heavy. One hand on your chest.
Three breaths into your ribcage — not your shoulders.
You can’t think your way calm. But you can feel your way there.

03 — Movement Reset
Neck rolls. Shoulder rolls. A slow fold over your lap.
Stress lives in the body before it shows up in your mind.
Release the grip — physically.

Each one takes under 90 seconds.
None of them require leaving your desk.
All three work best when you think you don’t have time for them.

Save this for your next back-to-back day.

Which one are you trying first? Drop it below.

在办公桌前调节精力的三种方法 —— 从今天开始。
不是又一条“多喝水”的建议。
这些是神经系统练习。真正能打断压力循环 —— 而不是掩盖它。

01 —— 生理性叹气
两次鼻子吸气，一次嘴巴长呼气。
做两次。你的身体会在头脑反应过来之前就发生转变。

02 —— 身体扎根
双脚平放。坐骨下沉。一只手放在胸前。
向胸腔内呼吸三次 —— 而不是耸肩呼吸。
你无法靠“想”让自己平静下来，但可以靠“感受”做到。

03 —— 动作重置
转脖子，转肩膀，慢慢向前折叠身体趴在腿上。
压力先存于身体，后浮现于头脑。
从身体上释放这种紧绷感。

每项练习只需不到 90 秒。
都不需要离开你的工位。
当你觉得自己“没时间做”的时候，恰恰是效果最好的时候。

请收藏好，等下次连轴转的日子拿出来用。

你想先试哪一个？写在下面吧。

13/04/2026

We spend hours on the outfit. The makeup. The perfect look.
And none of that is wrong — but most women don’t realise the most powerful kind of refinement comes from the inside out.
When you start obsessing over how you feel — your energy, your body, your mental clarity — something shifts. You carry yourself differently. You show up differently.

The glow isn’t just skin deep.
It starts with how you treat yourself when nobody’s watching.

Your body is worth the same obsession you give everything else.

我们花几个小时挑选衣服、妆容，打造完美形象。
这并没有错——但大多数女性没有意识到，最高级的精致，是由内而外生长的。
当你开始关注自己的感受——你的能量、身体状态、思维清晰度——某些东西就会悄然改变。你的姿态会不同，你的气场会不同。
那种光芒，绝不止于皮肤表面。
它始于无人注视时，你对待自己的方式。
你的身体，值得你像对待其他一切那样，同样用心去呵护。

13/04/2026

Core disconnection doesn’t always announce itself.
It shows up quietly — in the back ache you’ve normalised, the instability when you carry your baby, the leak you’ve learned to work around.
Your core isn’t weak. It’s just lost its signal.
Recovery starts with re-establishing that connection — through breath, not crunches.
This is what Radiant Return is built around.

Comment RADIANT if you want to know more.

核心失联并不总是大张旗鼓地表现出来。
它悄然而至——藏在那些你早已习以为常的背痛里，藏在抱宝宝时的不稳中，藏在你已经学会将就的漏尿问题里。
你的核心并不弱，只是信号中断了。
恢复，要从重新建立这个连接开始——靠呼吸，而不是卷腹。
这正是《Radiant Return》的核心所在。
想了解更多，就留言 RADIANT 吧。

12/04/2026

If going back to work feels heavier than you expected — that’s not weakness, that’s a body and a self still in transition.

Radiant Return 6-week programme goes deeper. We work through core reconnection, pelvic floor recovery, nervous system regulation, and the energy it takes to show up — at work and at home. Not just physically, but the whole of you coming back.
I’m here if you want to talk. 🤍

如果重返职场比你预想的更沉重——那不是脆弱，而是你的身体和自我仍在适应过渡期。
「焕然归来」六周课程会走得更深。我们将共同进行核心重建、盆底肌恢复、神经系统调节，以及应对工作与家庭中所需能量的调适——不只是身体的复原，而是完整的你重新回归。
如果你想聊聊，我随时都在。🤍

12/04/2026

Your mat leave ended. Your healing didn’t.

Most mums go back to work at 8 weeks and quietly wonder why they still don’t feel like themselves.
Foggy. Tired in a way sleep doesn’t fix. Holding it together but only just.

Here’s what nobody told you — your body is still mid-recovery. The 4th trimester doesn’t follow your office calendar.

Swipe through to see what’s actually happening inside at Week 8, 12, and 16.
Radiant Return is a 6-week postnatal recovery programme designed for exactly this window. Each week we work through:
• Restoring your core and pelvic floor — gently, progressively, at your body’s actual pace
• Regulating your nervous system so you stop running on empty
• Rebuilding movement patterns that pregnancy changed — without pushing through or burning out

Whether you’re 8 weeks or 8 months postpartum — you’re still in the window. It’s not too late.
DM me RADIANT and let’s talk about where you are right now.
以下是中文翻译：

—

你的产假结束了，但你的身体康复并没有。

大多数妈妈在产后第 8 周回到工作岗位，心里却悄悄疑惑：为什么自己还是没有恢复到以前的状态？
脑雾沉沉、怎么睡都解不了的疲惫、勉强撑住但随时可能垮掉。

没人告诉过你的是——你的身体仍处在恢复中期。第四孕期并不会跟着你的工作日历走。
左右滑动，看看第 8 周、第 12 周和第 16 周时你体内真实发生的变化。

《光彩回归》是一个为期六周的产后恢复计划，正是为这一阶段量身打造。每周我们共同进行：
• 修复你的核心与盆底肌——温和地、循序渐进地，按照你身体真实的速度
• 调节你的神经系统，让你不再透支运转
• 重建因怀孕而改变的运动模式——不硬撑，不耗尽自己

无论你是产后 8 周还是 8 个月——你仍然处在这一窗口期内。现在开始并不晚。
私信我发送 RADIANT，我们来聊聊你此刻正处于哪个阶段。

12/04/2026

One of the most common things I hear from postnatal mums: “I just don’t feel like myself anymore.”
Most of the time, it’s not just emotional. The brain-body connection across the core and pelvic floor gets genuinely disrupted after birth.
Before we strengthen anything — we reconnect first.

This is where I always start with every mum I work with at Radiant Return — my 6-week postnatal recovery programme designed specifically for mums who want to rebuild from the inside out, not just “get back to normal.”
If you’re postnatal and something still feels off, DM me RADIANT.

以下是对这段文字的简体中文翻译：

我常听到产后妈妈们说的一句话是：“我觉得自己不再像以前那样了。”
大多数时候，这不仅仅是情绪上的问题。产后，核心肌群和盆底肌区域的大脑与身体连接确实会被打乱。
在加强任何训练之前——我们要先重建这种连接。
这就是我在「Radiant Return」项目中与每一位妈妈合作的起点——这是一个为期六周的产后恢复计划，专为那些希望由内而外地重建身体，而不仅仅是“恢复原状”的妈妈们设计。
如果你正处于产后阶段，且仍感觉有些不对劲，请私信我发送「RADIANT」。

11/04/2026

She’s not burned out because she’s weak.
She’s burned out because she’s been strong for too long without the right support.
Vitality Intensive is a corporate half-day experience designed for exactly this — high-performing teams who are delivering results but running on empty underneath.
Claimable under HRDC SBL-Khas.
DM me VITALITY to find out more.

11/04/2026

There’s a reason DR recovery fails for most mamas — they skip straight to movement.
Before your body can heal, it needs to feel again.
That means knowing where your gap is, relearning how to breathe with your core, and building the breath-core link that birth disrupted — before you add any load.
This sequence works because it respects the order your body actually heals in.

These 4 steps are what I walk every Radiant Return Programme client through before we ever touch a single exercise.
Start here. Your body will thank you.
DM me DIASTASIS and to find out more.

大多数妈妈腹直肌分离恢复失败是有原因的——她们直接跳到了动作训练。
在你的身体真正愈合之前，它需要重新感受。
这意味着：先了解你的分离间隙，重新学习如何用核心呼吸，建立因分娩而被破坏的呼吸-核心联结——然后再增加任何负荷。
这个顺序之所以有效，是因为它尊重身体实际的愈合节奏。

这4个步骤，正是我在“光彩回归计划”中指导每一位客户完成的，之后我们才会开始任何动作训练。
从这里开始。你的身体会感谢你。
私信我发送“DIASTASIS”了解更多。

11/04/2026

Most women spend years thinking something is wrong with them.
The leaking. The back pain. The hollow feeling in the middle. The core cue that does nothing.
It’s not damage. It’s disconnection — and it happened the moment your body went through birth.
The signal is still there. It just needs to be restored.
If 3 or more of those signs resonate, DM me RADIANT. Let’s find your way back.

大多数女性多年来总以为是自己出了问题——
漏尿、背痛、身体中间的空虚感、毫无反应的核心肌群。
这不是损伤，而是失联——从你经历分娩的那一刻就开始了。
信号其实还在，只需要被重新接通。
如果你符合其中三项或更多，私信我“RADIANT”，让我们一起找回你的身体。

Address

Petaling Jaya

Website

https://linktr.ee/lengzie, http://www.lengzieyoga.com/

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Our Story

Lengzie's yoga journey began as she began to feel the transformation that yoga has in her life. She felt inspired to share the gift of yoga with others and eagerly continued her journey by completing YTT 200 hours . Subsequently she enrolled into more courses,such as Prenatal/ Postnatal yoga and Pranayama, Meditation and Healing pose. She feels priviledged to be able to teach yoga to introduce yoga in the hope that they might find some sense of healing and empowerment .

The benefits of yoga has been widely known and it benefits women during all stages of their life including prenatal and postnatal period. The satisfaction and happiness of seeing the mother connects to the child, at the same time benefits from the physical postures, breathing techniques and relaxation along with the transformations they make within themselves truly brings joy to her. She is also proud that they are able to express their transformation into positivity in their lives. She look forward to share with you the Yoga knowledge and create a space of sharing, caring and love.

She would like every women to be healthy and happy, hence there are more new treatment and massages that are offered to maintain overall wellbeing.