1, can I practice yoga during my period?
You can practice yoga during menstruation.
Menstrual yoga can relieve premenstrual anxiety symptoms, and if you practice some specific yoga movements, you can also relieve uncomfortable dysmenorrhea during dysmenorrhea.
2. What are the benefits of practicing yoga during menstruation?
Proper practice of yoga during menstrual period is helpful to promote blood circulation in the lower body, exercise pelvis, prevent abdominal fat accumulation and adjust the phenomenon of poor physiological period; At the same time, practicing yoga can strengthen the body and enhance resistance; Yoga can also restore the glandular nervous system, including the brain, and help improve personal mood.
3. The best time to practice yoga during menstruation.
Get up early in the morning, use 10 to 15 minutes, and get in touch with yoga breathing and meditation before going to sleep at night; Using yoga posture to move the head, neck and shoulders before lunch and during lunch break can improve some uncomfortable symptoms during menstruation and benefit the body and mind.
4. What should I pay attention to when practicing yoga during menstruation?
During the menstrual period, you should choose some yoga movements that help relieve the uterus, and you should not do too drastic movements, so as not to accelerate the contraction of the uterus and make menstrual blood unsuitable for discharge or massive bleeding. When doing yoga with breathing, you can relax your muscles and make your mood more stable before and after the physiological period.
5. What yoga moves are appropriate during menstruation?
Kneel down, hips close to your feet, hands bent, left arm down, right arm up, interlock behind your back as much as possible, relax your shoulders, keep breathing, and practice in different directions after 20 to 39 seconds. This posture helps to relieve the joint pain caused by menstruation, especially the pain of knee joint and hip joint, stretch your hands through breathing, relax the upper body muscles, and also relieve the pain of back, shoulders and neck.
Bend your knees and relax, put your hips on the ground, hold your feet with your hands, stretch your back upward, look straight ahead or close your glasses and keep breathing for three to five minutes. This posture helps to relax your hip joint, relax abdominal muscles, promote abdominal blood circulation and prevent dysmenorrhea.
Stretch your legs horizontally, put your feet on the pillow, put your hands behind your hips, keep your eyes straight, and stretch your back upward for 30 seconds to 1 minute. This posture helps to promote abdominal blood circulation, make menstruation discharge smoothly, and stimulate and strengthen ovarian function.
6. What equipment do you need to practice yoga during menstruation?
Yoga mat: The use of yoga mat can prevent body joints from being injured due to direct contact with the ground, and special anti-slip materials can also help beginners stand more stably and not slip because of insufficient muscle strength.
Yoga bricks: Yoga bricks can help us support different parts of the body and avoid the tension in other parts of the body caused by poor softness or insufficient muscle strength of beginners.
Yoga rope: Yoga rope has the function of anti-slip and length expansion, which helps us to do some lacing or stretching.
7, menstrual period is suitable for exercise.
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, take your other half, baby or dog for a walk together, and your mood will not only become pleasant quietly, but also feel full of body and mind because of exercise!
2. Jogging 15~30 minutes
If you want to go jogging, 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 are 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 handstand, some yoga moves can really help you relieve pelvic muscles and relieve back discomfort during menstrual cramps. If you are not so familiar with yoga, start with a simple yoga wreath!
1. Keep your back straight, squat your feet on the yoga mat, open your knees, separate your feet to the sides, and try to keep 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 extend your fingertips backwards, palms up, and extend to your 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. 30 to 45 minutes in aerobic dance.
Hey, the physiological period is coming. Is that 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 aerobic dance, which is the perfect exercise to release your madness!
Because the teachers who dance rhythmic gymnastics are usually very lively and the way of class is very relaxed and interesting, I believe you will soon be able to divert your attention and drive away the depression! 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.
5. Dance to see the mood.
Dancing with big moves doesn't sound like a feasible thing during the physiological period; But if your situation is not too bad, dancing can actually help you improve your heart and lung function and promote blood circulation, but it can make menstrual blood flow smoother. And have you ever found that dancing is actually the least like sports; Looking at yourself in the mirror, who has rhythm, who is energetic and who is neat, have you forgotten that you are still in the pain of your physiological period?
6. Lie down, but don't forget to breathe.
If you are a super lazy girl, then take advantage of the rest time of watching TV at home and do some lying-down actions during advertisements to completely relax your body and help your bones and muscles to do a big stretch.
1. Let the whole person lie face down on the ground (if the floor is too cold, remember to lay a blanket before coming down).
2. Wrap your arms and elbows around your lower chest.
3. Lift your body with the strength of your arms and toes, stay for a few seconds, and then put it down.