Practice method: the practitioner sits on the yoga mat, straightens his back, inhales, raises his arms horizontally forward, crosses his fingers, hugs them together, exhales, keeps his arms straight, and drives his body to draw a circle with his hips as the neutral point, which seems to be grinding. After three or five laps, he returned to the center and did this in the opposite direction.
Garland-like efficacy analysis: promoting blood circulation in Gupeng District is beneficial to reproductive health and improving menstrual discomfort; Stretch the back, eliminate the middle part of women's menstrual soreness and backache, promote blood circulation in the head, eliminate dull complexion, and make the skin white and bright.
Practice method: the practitioner squats on the mat with his legs apart and shoulder width apart, inhales, leans forward slightly, raises his arms forward, palms down, and looks straight ahead. Exhale, combine heels, spread your legs and continue to lean forward. After passing your hands around your legs through the inside of your knees, grab your ankles, try to lower your head and touch the mat with your forehead. Hold the above posture for 30 seconds, inhale, raise your head, relax your ankles with your hands and relax your whole body.
Analysis of the effect of lying turtle: this posture can fully massage abdominal organs, promote blood circulation in waist and abdomen, strengthen abdominal muscles, relieve dysmenorrhea caused by uterine contraction, avoid tachycardia and relieve abdominal discomfort.
Practice method: the practitioner sits on the yoga mat, with his legs spread to both sides, his legs kept straight, and his hands placed on his knees on the same side; Bend your knees, pull your feet to the trunk, bend your knees, exhale, bend your upper body forward, put your hands under your knees in turn, extend outward, extend to both sides, keep your palms close to the ground, keep breathing, move your feet to your head, keep your feet close to the ground, and gradually extend your arms until your chin and chest touch the ground. Turn your wrist so that your palm is up, keep your arm straight back, and bring your forearm close to your hip joint.
Efficacy analysis of grasshopper: Grasshopper posture is a very powerful posture. By massaging the organs of abdomen and pelvis, it can adjust menstrual discomfort, relieve menstrual pain and beautify the lines of legs and back. Grasshopper trunk compression can also promote blood flow to the face, making the face rosy and healthy.
Practice method: the practitioner kneels in the diamond position, inhales, raises his arms above his head, bends his elbows, and makes his left and right forearms overlap behind his head; Exhale, bend your upper body forward and move your overlapping forearms toward your chest. Although the body's center of gravity moves forward, put your forearm on the ground, raise your head, try to keep your thighs vertical to the ground, and your toes touch the ground so that your feet are vertical to the ground; Lower your head, put your chin on your forearm, press down on your back and shoulders, inhale, lift your right leg, try to make it in a straight line with your back, straighten your toes, exhale, put your right leg back on the ground, and change your left leg to do the same.