How to practice yoga during menstruation Generally speaking, menstrual women are not suitable for practicing yoga. However, during the physiological period, through specific yoga practice, we can promote blood circulation in our lower body, exercise our pelvis and, most importantly, slim our waist. This posture is suitable for people with obese waist, and at the same time, it can prevent abdominal fat accumulation, which can make girls who have a bad physiological period get an adjustment.
1, Badha Konasana
Support your body with a long pillow and practice for 5 minutes.
2. The posture of the big toe landing
Secure the raised leg with a strap. Keep one side for 2 minutes and practice for 4 minutes.
3. Badha Konasana
Practice for two minutes
4. Sit with one leg and bend forward
Hold for 3 to 5 minutes and practice for 6 to 10 minutes.
Step 5 sit with your legs bent forward
Practice for 3 to 5 minutes.
6. Sitting angle type
Bend forward for 3 to 5 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.
Step 7 bend upward
Practice for 3 to 5 minutes.
8. Sit and turn posture
Practice once on each side for 30 seconds, three times on each side for 3 minutes.
9, inverted arrow type
Exercise for 5 to 10 minutes.
10, quite level.
Practice 10 minutes. Through exercise, we can promote the blood circulation in our lower body, exercise our pelvis and, most importantly, slim our waist. This posture is suitable for people with obese waist, and at the same time, it can prevent the accumulation of abdominal fat, so that girls with unsmooth physiological period can get an adjustment.
Matters needing attention in practicing yoga during menstruation
1. It is best not to practice handstand, abdomen, energy enhancement and other postures during menstruation. All handstands (such as ploughing, head handstand, shoulder handstand, etc.). ), the posture of squeezing the abdomen (such as back extension and one-legged extension) and the violent posture that has a great influence on physical endurance (such as wheeled) will bring discomfort to the body due to physiological problems. Doing handstands and squeezing the abdomen during menstruation will make some menstrual blood that should have been discharged from the body stay in the body, which will affect menstrual health.
2, avoid strenuous exercise during menstruation, you can practice some gentle stretching postures to massage your body. Make some gentle, standing or kneeling gestures, such as kowtowing, triangle, tree, cat, snake and so on.
3. Avoid all inverted postures (the uterus is higher than the heart), which will interfere with the natural process of downward detoxification of body energy during menstruation.
4. The posture that is too intense and easy to cause tension and fatigue, standing or balancing for too long, the posture of severe back bending, severe abdominal contraction and movement, jumping, posture of supporting the whole body with arms, difficult posture, etc. Menstruation should be avoided one by one.
Four benefits of yoga during menstruation 1. Breast enhancement: 65438+ 0-3 days during menstruation is the best time for breast enhancement.
The first 1-3 day of menstruation is the best time for breast enhancement, because the ovarian estrogen that affects breast fullness in these three days will be secreted in the same amount for 24 hours, which is the best time to stimulate breast fat accumulation. If you eat more carrots, potatoes, soybeans and nuts in these three days, the breast enhancement effect will be better than usual by more than 30%. Papaya is recognized as the best breast enhancement food, but only with the help of lactic acid bacteria can the human body absorb papain and papain with breast enhancement effect. So if you want to make your chest fuller, you may wish to DIY a cup of papaya yogurt.
2, burning fat: in the last two days of menstruation, burning fat is the most effective.
Hormone fluctuation in the body has a great influence on fat burning. They call the last two days of menstruation and 1 week after menstruation "fat burning welfare period", during which the body's ability to decompose fat is 20% higher than usual. It is suggested that you do yoga for 20 minutes every day in the last 2 days of menstruation, 15 minutes for brisk walking and do some simple stretching exercises. Do aerobic exercise for more than 30 minutes every day after menstruation 1 week. Sports medicine experts suggest that walking at a speed of 6.5 kilometers per hour is the most effective way to burn body fat. Pay attention to abdominal exertion when walking, and imagine your body hanging in the air to walk quickly, which is most helpful for abdominal fat accumulation and has unexpected abdominal effect. But don't try all kinds of diet pills to consolidate the body-building effect. During menstruation, the human body's immunity is poor, and the hormone balance is easily disturbed by the chemical components in diet pills, which is not conducive to body shaping and even causes menstrual disorders.
3. Detoxification: Drink proper amount of water during menstruation to help the body detoxify effectively.
From the first 1 day of menstruation, women will secrete a protein smaller than the cell unit. Mdash& ampmdash enzyme. This enzyme can decompose toxins in the body, change the blood from acidic to weakly alkaline, and help the body to effectively detoxify. Drinking water in moderation during menstruation is very helpful for detoxification, so drink 1000 ml of water every day during physiological period. During menstruation, women's physical sensitivity is higher than usual 15%. Gently press Yongquan point (bend your toes hard, and the depression in front of the sole of your foot is Yongquan point) and Zusanli point (press your right palm above the knee of your right leg with your fingers down). The position where the top of the middle finger points outward is the right leg Zusanli), which can stimulate the metabolism of the body and promote the excretion of toxins in the body. But experts also stressed that it is necessary to gently press, not forcibly massage.
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