Yoga movements that can relieve menstrual discomfort. For women, practicing yoga regularly can not only play the role of losing weight and shaping, but also effectively relieve menstrual discomfort. So what yoga moves can relieve menstrual discomfort? Might as well continue to look down!
Yoga movements that can relieve menstrual discomfort 1 kneeling.
Bend your legs slightly, and then squat down. Put your hands on your knees.
Stepping on the soles of the feet, mastering the balance and squatting can massage the abdominal organs well, which has the function of internal adjustment.
Tiger style
Legs together, knees bent, hands on the ground, thighs and arms perpendicular to the ground, relax and breathe evenly.
Relax and breathe evenly.
When inhaling, stretch your right leg backwards, and when doing this, lower your waist slightly.
When exhaling, bend your knees and put your right leg inward, and at the same time bow your head and arch your back, so that the tip of your nose touches your knees and practice breathing five to ten times. Then change your left leg and do the same exercise.
One-legged locust type
Get on the ground, cross your arms and rest your forehead on your arms. Keep your left leg straight and your left hip on the ground for half a minute, then change your right leg and practice the same.
arch form
Lie on the ground, bend your legs, lift your calves back, open your hands and grab your ankles back. When exhaling, stretch your legs to arch your body and do what you can for about half a minute.
Corner seat
When practicing this movement, the most important thing is to bend forward for three to five minutes.
Turn to one side, hold the tibia or sole with both hands, bend forward for 0.5 to 1 minute, and practice on both sides for 1 to 2 minutes.
Through exercise, we can promote blood circulation in our lower body and exercise our pelvis.
An auspicious rest
Lie flat on a long pillow, put a towel behind your head, bend your legs, fix the distance between your feet and your hips with a yoga rope, put two yoga bricks under your knees, and relax your hands on your sides to keep breathing. The stay time can be adjusted according to your own preferences.
Efficacy: Relieve dysmenorrhea and abdominal spasm caused by menstrual period, relieve the heaviness of uterus and pelvic pressure, expand chest cavity and stabilize mood.
Auspicious style
Bend your knees, relax, land on your hips, hold your feet with your hands, stretch your back upward, look straight ahead or close your eyes, and keep breathing. Stay for 3 ~ 5 minutes (towels can be placed under your hips to help stretch your back).
Relax hip joint, relax abdominal muscles, promote abdominal blood circulation and prevent dysmenorrhea.
Forward bending type
Sit on the ground, straighten your legs forward, put two long pillows on your knees, exhale, overlap your elbows, relax your upper body forward, keep your forehead close to your arms, hook your feet and keep breathing. Stay for 3 ~ 5 minutes.
Stabilize the anxiety and irritability caused by menstruation, and also relieve dysmenorrhea and headache.
Yoga moves that can relieve menstrual discomfort II. Extend the extension of the spine.
Efficacy: While stretching the spine and relieving low back pain, it can also help relieve abdominal and pelvic pain during menstruation.
Basic operation:
1, keep standing, inhale, send your upper body forward, put your hands in your feet, grab your ankles, and keep your upper body as close as possible to the front of your legs.
2. Keep breathing naturally and relax the whole head and upper body.
Don't try this action during menstruation, so as not to cause menstrual blood diversion.
Reinforced side extension type
Efficacy: Stretch the spine to relax the hip joint, contract and strengthen the abdominal organs, and promote the normal secretion of hormones in the body.
Basic operation:
1, stand still, legs apart, slightly wider than shoulders, palms together behind your back, fingertips up.
2. Inhale, raise your head and stretch backwards, exhale, let your upper body approach the front of your right leg, relax your upper body and head, and hold for 30 seconds.
3. Restore the standing posture and repeat the left action.
In order to maintain stability, you can also put a chair to support you.
Cat stretching
Efficacy: Relaxing the muscles of the whole body while stretching helps to eliminate the pain of menstrual cramps.
Basic operation:
1. Kneel on the bed, put your knees and palms on the mat, inhale, raise your head, tuck in your abdomen, lift your hips, support your shoulders with your arms, and expand your chest.
2. Exhale, lower your head, chin touching clavicle, back arching upward, back and hip retracting inward.
Action must be slow, in order to achieve the purpose of whole body relaxation.
Caterpillar variant
Efficacy: It helps to eliminate dysmenorrhea and relieve irregular menstruation.
Basic operation:
1. Kneel on the bed, put your arms flat on the bed, inhale, and let your fingertips move forward slowly until your chest and chin rest on the mat. Close your eyes slightly and keep breathing naturally.
2. Hold for one minute, then relax your limbs and repeat the action.
One hour after meals every day, not suitable for the first day of menstruation.
Niulian modeling
Efficacy: It can strengthen back muscles, relieve shoulder and back pain caused by menstruation and relieve chest pain.
Basic operation:
1, king kong sit sits still, adjusts breathing, inhales, stretches his right arm, bends his elbow, exhales, pulls his right elbow with his left hand, lowers his right hand as far as possible between his shoulder blades, bends his left arm back, and taps his fingers with both hands.
2. Straighten your back, look straight, hold for 20 seconds, and breathe naturally.
3. Do it left and right three times, let go and shake it, and then do the other side.
If the scapula is stiff and the hand can't reach the other side, you can use the method of grasping both ends of the towel instead, and the same effect can be achieved. This action is not suitable for the first day of menstruation.