Women can relieve dysmenorrhea by doing menstrual yoga. So what are the actions of menstruation yoga? Below I will share with you the complete works of menstrual yoga poses. Welcome to read and browse.
Menstrual period series (minimum 45 minutes, maximum 60 minutes)
1. Lying in Badahakona Sana.
The method is to lie on your back, support your body with a long pillow under your back, bend your knees outward, put your feet and toes opposite, put your palms up at your sides, close your eyes and practice natural breathing for 5 minutes.
2. The posture of the big toe landing
The method is: lie on your back, stretch your legs forward, hook the soles of your feet with a belt and hold one leg tightly. Keep one side for 2 minutes and practice for 4 minutes.
3. Badha Konasana
Methods: Sitting posture, knees bent, feet opposite, two fingers crossed to hold the toes of both feet, inhaling and stretching the spine, letting the upper body go forward and down when exhaling, keeping the head drooping naturally, keeping breathing naturally, relaxing the shoulders, and focusing on the feeling of stretching the hips and back. Practice for 2 minutes.
4. One-legged body flexion
Methods: When sitting down, bend the knee of the right leg, put the sole of the right leg on the inner side of the left thigh, and then straighten the left leg. Hook your fingers on your left toe and keep your spine straight. Stretch the spine forward and down with breathing, then switch to the other side and practice 10 minutes or so.
5. Sit on your legs and bend forward
Methods: Sit in a sitting position, stretch your legs forward, hook your toes with your fingers (if you can't hook them, you can cover the soles of your feet with a rope), keep your spine straight, and stretch your spine forward and downward with the breath. Breathe naturally and practice for 3 to 5 minutes.
6. Sitting angle
Methods: Sitting posture, legs open and straight to both sides, hands on the ground in front of the body, spine stretching upward when inhaling, upper body leaning forward when exhaling, reaching down into the ground, breathing naturally and practicing for 3 ~ 5 minutes.
Step 7 bend upward
This exercise can also be called half round. The method is: bend your knees and lie on your back, turn your hands up, point your fingers at your shoulders, inhale, lift your hips and waist, land on your head, keep breathing naturally, and practice for 3 to 5 minutes.
8. Sit and turn posture
Methods: Keep sitting posture, straighten your legs forward, then bend your right knee, put your right foot on your left knee and go out, then put your left hand on your right thigh and your right hand behind your back, then inhale and straighten your spine. At the same time, twist backwards for 30 seconds and practice for 3 minutes.
9. Reverse Arrow Style
Methods: Lie on your back with your legs straight against the wall, your hips close to the bottom of the wall, a cushion on your back, and your palms up at your sides. Exercise 5 to 10 minutes.
10. Quite level
Also called corpse shop, rest and stretch, practice 10 minutes.
Many women mistakenly believe that menstrual period is not suitable for exercise. However, the yoga instructor pointed out that doing some proper yoga exercises before and after menstruation can effectively relieve symptoms such as menstrual discomfort and let you spend your physiological period comfortably.
Maintenance yoga before and after menstruation
1, simple torsional motion
Sit down, bend your legs, put your feet on the ground, and hold your bent legs with your left hand. Keep your back straight, tuck in your abdomen, put your right hand on your hips, cooperate with breathing, inhale and relax, exhale and twist your back.
2. Simple locust style
Put your thumb in your palm and make a fist (diamond fist) with your four fingers outside. Get down and put the diamond fist on the lower abdomen, about the position of the left and right ovaries on both sides. Inhale and lift the upper body and lower body, with hips clamped and feet hooked. Exhale and relax. You can breathe three or five times at a time.
bow
Squat down, grab the outside of the ankle with both hands, tighten your hips inward, stay for 3 to 5 breaths, relax your abdomen and do it several times.
Usually, we seldom exercise and seldom massage our abdomen. The above 1-3 simple yoga movements, by twisting and lying flat, can alleviate menstrual discomfort, and also have contraction and exercise effects on internal organs and abdominal muscles.
Stretch at rest
Put the pillow on your hips, lie down, put your hands on your sides and relax.
Sedentary hunchback will oppress the abdominal organs and can be stretched completely with a pillow. Through stretching, the activity of parasympathetic nerve can be enhanced, which is helpful to regulate autonomic nerve and relieve tension.
Relieve menstrual pain
1, please prepare a big pillow and lie on it to relax.
2. The upper body leans against the wall, and the knees are bent to maintain a more comfortable and not tired posture. Lean back against the wall, don't hang, relax and rest. You can also do this outside, working women. Finding a wall can relieve back pain. )
3. Sit down and put your feet on the ground. Feet are diamond-shaped, and the head and upper body are relaxed. Your hands pass through the inside of your calves on both sides and relax. You can apply hot compress on the uncomfortable part of the lower abdomen.
4. Lie down, put your feet on the ground, bend your feet so that they are relatively close, slowly move your feet up to your hips and relax. Hot compress the lower abdomen, or pat the rat stream (liver meridian) to relieve discomfort.
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