The most effective yoga action to relieve dysmenorrhea is 1, sitting and twisting.
Step 1 sitting posture, legs apart, double inhalation, arms straight at both sides of hips, back straight, shoulders open backwards, eyes looking forward.
Step2 Exhale, slowly twist your body to the right, rotate your left arm at the same time, straighten your left arm, and put your left hand outside your right knee.
2. Sit down and bend your legs
Step 1 Inhale, lie flat on the floor, put your right foot on your left foot, lift your legs off the floor, hold your knees with your hands, and raise your hips as high as possible so that the surface of your calves is parallel to the floor.
Step2 Exhale, sit up straight slowly, straighten your back, and lift your feet a few centimeters off the ground.
3. Sit with your head buried in your head
Step 1 Inhale, sit, bend your left leg, press the sole of your left foot against the inside of the root of your right thigh, bend your right leg backwards, straighten your arms at both sides of your hips, straighten your back and open your shoulders backwards.
The second step is to exhale, slowly raise your arms, put your hands behind your head, clench your forearms and tilt your elbows to your sides.
4. Swing your arms in a sitting position
Step 1 Inhale, put your legs on the plate, put your hands on your knees, keep your back straight, open your shoulders back, and look straight ahead.
Step2 Exhale, swing your shoulders to the lower left, hold your left hand on the ground, and swing your right arm with your head.
5. Swing your legs backwards
Step 1 Inhale, lie on your back, put your hands behind your head, tilt your elbows outward, bend your knees, land your feet completely, and keep your thighs straight.
The second step is to exhale, swing your legs to the right of your body, and put your left leg above your right leg.
6. Children's style
Step 1 Kneel, inhale, sit on your heels with your hips, your back straight, your arms drooping naturally, your shoulders open backwards, chest out and abdomen in, and your eyes look straight ahead.
The second step is to exhale, slowly bend your body downward, with your abdomen close to your thighs, your forehead on the ground and your arms back.
7. Dogs crawl
Step 1 Inhale, kneel down, land on your knees, straighten your back parallel to the floor, support your arms directly under your shoulders, and stretch your head forward.
Step 2: Exhale. Stretch your arms forward, lift your hips up, keep your back still, and lower your shoulders close to the floor.
8, supine one leg flexion
Lie on your back, with your back on the ground, your left leg straight on the ground, inhale, slowly lift your right leg off the ground, and hold your right knee with your hands; Exhale and lower your right leg to the other side. Repeat.
9. Kneel backwards
Step 1 Kneeling posture: put your hips on the floor between your feet and heels, keep your back straight, put your arms at your sides, open your shoulders to your sides, look straight ahead and take a deep breath.
The second step is to exhale, slowly lean back, put your arms behind your body and lean back slightly.
10, cobra pose
Lie on your stomach, land on your abdomen, separate your feet for a short distance, straighten your arms forward, wider than your shoulders, and look to your left.
How to care for dysmenorrhea 1, pay attention to menstrual hygiene, and eat less irritating foods such as cold and spicy before and during menstruation.
2, usually to strengthen physical exercise, especially those who are physically weak. We should also pay attention to improving nutritional status and actively treating chronic diseases.
3, eliminate the tension and fear of menstruation, relieve ideological concerns, and feel happy. You can take part in labor and sports properly, but you should pay attention to rest.
4, pain can be symptomatic treatment, you can take atropine tablets and diazepam tablets, which can relieve pain. If it cannot be relieved for a long time, it can be treated according to TCM syndrome differentiation. In addition, drinking some Jiang Shui hot brown sugar will also get good results.
5, you can have a hot water bottle hot compress. During dysmenorrhea, putting a hot water bottle on the lower abdomen, or lying in bed with a heated blanket under your body can relieve dysmenorrhea! Hot water bottles and blankets have been used for generations to treat dysmenorrhea, and the effect is very good.
6. Quickly relieve dysmenorrhea through acupoint massage. The foot contains some acupressure points communicating with the pelvic airway. In the depressions on both sides of the ankle, gently knead the calf muscles from the achilles tendon with your thumb and other fingertips for a few minutes at a time.
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