Menstruation is coming, what should I do if I often roll on the ground? To deal with PMS, yoga teachers teach you to practice cat's back posture, stretch spine and pelvic muscles, activate uterus and ovaries, relax meridians and relieve pain; It is recommended to do it 5 ~ 8 times a day during and before menstruation.

Yoga teacher Chen Ling demonstrates the cat's back posture, which can effectively relieve premenstrual syndrome in women. (Photo/Yang Bokang) Chen Ling, a famous physical fitness expert and yoga teacher, mentioned that premenstrual syndrome in women is mainly caused by poor qi and blood in uterus and ovaries. By practicing cats' back posture through yoga, they can stretch the muscles of the spine and pelvis, thus activating the functions of uterus and ovaries and slowing down the occurrence of menstrual pain; Menstruation is coming, and more practice can also make menstrual blood smooth and relieve backache.

Yoga-cat back style

Take a four-legged kneeling posture: open your hands shoulder-width apart and put your palms directly below your shoulder joints; Feet open, hip joint width, knees directly below the hip joint. When kneeling on all fours, the knee is directly below the hip joint. (Photography/Yang Bokang) When kneeling on all fours, the palm is directly below the shoulder joint. (Photography/Yang Bokang) The back is in a straight line: then it is slightly retracted (about two centimeters) by the strength of the abdomen to keep the back naturally straight. The abdomen contracts inward, keeping the back straight. (Photography/Yang Bokang) Abdominal hunchback: Prepare to inhale. When exhaling, the abdomen should be adducted as far as possible, and the back should rise. The head and heel should also contract with the strength of the abdomen, and the posture can be maintained and matched with the posture of holding your breath 1 ~ 2 seconds and hunching your back like a cat. When inhaling, the abdomen retracts forcibly, showing a cat's back arched. (Photography/Yang Bokang) Hold your head high * * *: Inhale and get ready. When exhaling, slowly raise your head from the previous position, then * * * tilt your back, stand gracefully like a cat, and arch up for about 5 ~ 8 times repeatedly to achieve the effect of relieving menstrual pain. When exhaling, the abdomen sinks hard and the head is raised. (Photo/Yang Bokang) Baby rest: After finishing, you can kneel down, fold your upper body, lean on your thighs and take a deep and long breath rest. After 5 ~ 8 times, the baby can rest. (Photography/Yang Bokang)