Menstrual health yoga
Spinal extension
Efficacy: While stretching the spine and relieving low back pain, it can also help relieve abdominal and pelvic pain during menstruation.
Basic movements: 1, keep standing, inhale, send your upper body forward, put your hands on 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 movements: 1, standing, 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 action: 1. Kneel on the bed, support your knees and palms on the mat, inhale, look up, tuck in, 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 action: 1. Kneel on the bed, put your arms flat on the bed, inhale, 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 movements: 1, king kong sit, sit still, adjust breathing, inhale, stretch your right arm, bend your elbow, exhale, bend your left elbow, lower your right hand as far as possible between your shoulder blades, bend your left arm back, and slap your 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.
Benefits of practicing yoga during menstruation
Butterfly style
efficacy
Strengthen kidney, bladder, prostate and other urinary system organs. Improve the flexibility of pelvis and knee joint.
Helps relieve women's physical discomfort and dysmenorrhea. Promote blood circulation in pelvis and waist, and eliminate fatigue.
Let's do some simple warm-up exercises with you before we start practicing the butterfly stroke. First of all, adjust your breathing, leg press, and stretch your waist. Then, we will start practicing yoga.
Action point
1. The soles of the feet are opposite and the waist is straight. Inhale and grab your feet with both hands.
2. Bend your upper body forward and bend your elbow down to leg press.
3. Bend your upper body forward as far as possible, with your forehead touching the ground, your pelvis and knees pressing down, and your calves pressing down with your elbows. Keep comfortable abdominal breathing after completing the action.
Matters needing attention
If you are a beginner in yoga, just practice the above actions three times, and don't be greedy. In addition, keep your spine straight when practicing.
When the knee can't touch the ground, don't bend the upper body forward, just grab the knee with both hands and press it down.
Corner seat
efficacy
Practicing this posture can help us to relieve the anxiety during menstruation, and has the physical therapy effect of preventing palace cold.
Relieve anxiety and stress during menstruation, dysmenorrhea and palace cold.
behaviour
1. Sitting on the ground, naturally separate your legs to a comfortable position, back against the wall and hook your feet. Put your hands in front of your body and pay attention to breathing.
2. Breathe, lean forward, you can put your forearm on the pillow (sofa pillow can also be used), you don't need to fall completely, and don't let your abdomen feel squeezed.
3. Keep 8- 10 breaths.
Badha konasana
efficacy
Give your hips enough space to relieve menstrual discomfort.
behaviour
1. Back against the wall, feet opposite, knees open to both sides, hands on knees.
2. Keep 8- 10 breaths.
Menstrual yoga practice
Recommended posture 1
1. Stand with your legs together.
2. Inhale, raise your arms, raise your head and clap your thumbs.
Through the above two steps of practice, you can exercise your whole body muscles, relieve body stiffness and improve blood circulation.
3. Exhale, with the upper body forward and parallel to the ground.
4. Inhale to control posture, and exhale to naturally relax the upper body.
Recommended posture 2
1. Stand with your feet apart, your left foot open outwards and your other foot slightly closed.
Pay attention to our breathing rhythm when one foot retracts. Even breathing can help us empty our bodies of polluted air.
2. Inhale, put your arms flat and bend your right knee.
3. Exhale, bend your body to the right and your arms are perpendicular to the ground.
4. Inhale and stretch your left arm over your head.
5. Exhale, twist the whole spine, alternate your arms, make your left hand hold your right ankle, bend your right elbow behind your body, twist your head and neck to the right, and look up.
Recommended posture 3
1. Yoga sitting posture, arms parallel to the ground, fingers open palms forward.
2. Inhale, bend your fingers into claws and retract them to your chest.
3. Exhale, push your arms to your sides and open your fingers.
Recommended posture 4
1. Sitting posture, knees bent, hands holding ankles, feet slightly off the ground.
2. Inhale, one leg is lifted and straightened, the other leg leans against the abdomen, and the spine naturally stretches.
3. Exhale, bend your knees and fall back to the original state.
4. Inhale and practice alternately.
Recommended posture 5
1. Stand with your legs apart and your index fingers crossed in front of your navel.
2. Inhale, raise your arms and raise your head.
3. Exhale, the upper body starts from one side and slides to the right.
4. Inhale, the body pulls the upper body from below and rotates clockwise. After about 5 times, do it in the opposite direction for 5 times.