1, can I do yoga during my period?
Can I do yoga during my menstrual period? The answer varies from person to person. Some people do yoga during menstruation to help relieve discomfort, while others do yoga during menstruation to cause or aggravate discomfort. Details are as follows:
Everyone's physique is different. Some women will be very weak during the physiological period (that is, menstrual period), with low back pain, dysmenorrhea and poor physical condition. Such a woman will be particularly uncomfortable in the first two days of the physiological period. At this time, the best way is to rest, or do restorative yoga postures, such as lying on baddha konasana. After the most uncomfortable two days, you can do some soothing yoga exercises, not too intense, which can help your body recover. In the non-physiological period, paying attention to strengthening the practice of asana and breathing will help improve your physical condition and avoid dysmenorrhea and other problems.
There are also some women who are in good health and don't have much reaction during the physiological period. Generally speaking, they can adapt to normal yoga practice. Even so, they should try to avoid handstand exercises, abdominal compression and contraction exercises (the core exercises of various abdominal contractions) and deep back bending exercises (excessive stretching of the skin and muscles in the front of the abdomen can easily cause abdominal pain during the physiological period).
2. What exercise is suitable for menstrual period?
1, walk for 20~40 minutes.
Even experts who oppose strenuous physical exercise or fitness exercise during physiological period have to agree that walking or walking is the best exercise that can effectively help regulate menstrual discomfort and is not easy to get hurt. No matter before or during menstruation, as long as you can get out of bed and walk around, you might as well put on comfortable sandals, apply sunscreen and go for a walk in the park.
Although a person can't consume too many calories when walking; But when there is a cool and comfortable wind blowing in the evening, holding your hand or taking a walk with your baby will not only make you feel happy quietly, but also feel full of body and mind because of exercise.
2, jogging 15~30 minutes
If you want to jog, don't hesitate to run. Many sports science studies have confirmed that running can really activate the brain and produce endorphins, which are chemicals that can improve mood. So, if you feel depressed because of your physiological period, put on headphones and let music accompany your jogging time.
It is particularly important to note that in addition to your menstrual blood, water and electrolytes will also be lost due to jogging; Remind you, remember to replenish enough water before running, jogging and after running, so as not to make your body run out of energy at an accelerated pace, but become tired and weak after running.
3. Yoga 10~20 minutes
Generally speaking, the yoga movements suitable for women in physiological period vary from person to person; The maturity of skills and the softness of the body are also related to whether you are qualified for a specific yoga movement. In addition to not recommending you to do handstands, some yoga moves can really relieve pelvic muscles and relieve the back pain during menstruation. If you are not so familiar with yoga, let's start with a simple yoga wreath.
(1), straighten your back, squat down your feet on the yoga mat, open your knees, separate your feet to the sides, and try to put your heels flat on the same level. Imagine yourself as a frog with open feet, with both hands naturally supported on the ground in front of your chest.
(2) Then, the fingertips of both hands extend backward, palms up, and extend to the left and right feet respectively.
(3) Inhale, lean forward slightly and keep balance. Hands through ankles, fingertips touching heels. Keep your feet balanced and open, keep your head slightly low, and exhale slowly.
4, aerobic dance 30~45 minutes.
The physiological period is coming. Is the crazy elf in your heart particularly restless and wants to be liberated but doesn't know how to solve it? Honey, we totally understand. Now, let's dance the aerobic dance, which is the perfect exercise to release your madness.
Because the teachers who dance rhythmic gymnastics are usually lively and the classes are light and interesting, I believe you will soon be able to divert your attention and get rid of depression easily. Even better, aerobic dance with proper intensity can not only consume a lot of calories, but also relieve edema for you; In addition, sweating can speed up metabolism and make the body achieve deeper detoxification. After rhythmic gymnastics, you almost forgot that your "good friend" is still waiting for you at home. Of course, you should remember to replenish water in time.
3. What are the effects of yoga on menstruation?
Practicing yoga posture can relieve tension and restore energy, relieve stress and improve endocrine disorders, so it can improve premenstrual pain, mood swings and other premenstrual syndromes, and is one of the most effective exercises to improve physiological problems.
Regular practice of standing posture, sitting posture, handstand (avoid practice during menstruation) and backward bending is very helpful to stimulate hormone secretion.