Is there anything to pay attention to when practicing yoga during the physiological period? Girls always reduce their activities during the physiological period, but it is ok to practice yoga, but we still need to pay attention to some details. What should I pay attention to when practicing yoga during the physiological period? Let's read it together!

What should I pay attention to when practicing yoga during the physiological period? 1 Note: Do not do any handstand movements, do not do excessive movements, do not do lifting and sucking, and try not to do fitting. First of all, it should be explained that "yoga" is not only a simple fitness activity, but also the consistency and harmony between self and original motivation. Changed Raja Yoga (mainly including posture exercises, breathing and meditation) and Hatha are very popular in China because they pay attention to the body. Other schools that pay attention to the soul and even philosophical speculation, such as wisdom yoga, Tandoro yoga and sound meditation yoga, are rarely popular in China.

This makes China people's understanding of yoga more about posture practice. In fact, cleaning, resting, meditation, pranayama and even observing dreams are all important parts of yoga. Therefore, you can meditate, rest and adjust your breath during menstruation, and you can't clean your face or fast. Then say posture, that is, yoga pose. In essence, yoga postures pay more attention to "maintenance", and each posture is maintained and repeated for a long time (6~8 seconds) (6~ 12 times).

Therefore, compared with other sports, yoga does not have intense strength and flexibility only in terms of yoga posture. You can do yoga during menstruation, but there are some restrictions. If there is no pain during menstruation, congratulations, you can do most yoga postures, but only two postures can't be done during menstruation: handstand posture, such as unsupported shoulder handstand posture, one-legged shoulder handstand posture, inverted arrow posture and so on. Semi-inverted plough, side plough, crane Zen, etc.

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Is there anything to pay attention to when practicing yoga during the physiological period? 2 1 What should I pay attention to when practicing yoga?

1, breathe

When you do these movements, your abdomen will contract when you breathe through it. Try not to wear too tight clothes to practice. Inhale or exhale to the limit as much as possible-breathe until you can't breathe any more, breathe until you can't breathe any more, and the whole breathing process should be deep, long and slow. You can exhale through your nose or mouth, but try to inhale through your nose.

Step 2 lie flat

Legs together, heels off the ground, palms on the ground. Then straighten your instep and focus on your feet. Inhale slowly and deeply through your nose, feel your abdomen bulge slowly, hold your breath for a few seconds, exert strength on your waist and abdomen, lift and bend your right leg as close as possible to your chest, hold your right knee tightly with your hands, and focus on your waist and abdomen.

3. Exhale slowly through your mouth and feel your abdomen sink.

Open your right arm upwards, and stretch it over your head. Hold your right knee down with your left hand, twist your body to the left, relax your shoulders, head to the right, hold your chest and abdomen, fully stretch your chest muscles and thymus, and then exert force on your abdomen, with the support point at your crotch. This action can also effectively prevent sagging breasts.

4. Inhale slowly and heavily through your nose again.

Feel the abdomen bulge slowly, hold your breath for a few seconds, put your right leg back on the floor and return to the original action. Put your arms on your sides, straighten your legs, put your feet together, land on your heels and exhale. This action requires the rest of the body to relax, but the abdomen is always tense.

5, lie flat, feet together, feet close to the ground, palms pressed to the ground.

Then tighten the instep and focus on your feet. Inhale like the previous movements, press the waist and abdomen hard, lift and bend your left foot, get close to your chest as much as possible, hold your left knee tightly with your hands, and focus on your waist and abdomen.

6. Exhale slowly through your mouth and tighten your abdomen.

Open your left arm upward, stretch over your head, press your left knee down with your right hand, twist your body to the right, relax your shoulders, head to the left, hold your chest out and abdomen, and fully stretch your chest muscles and thymus. At this time, your abdomen is stressed, and the support point is in the crotch.

Can practicing yoga adjust irregular menstruation?

One-legged back extension

Efficacy: Stretch ligaments, squeeze internal organs, relax back muscles, gently massage abdomen, promote blood circulation of lower body, enhance gastrointestinal function, and eliminate irregular menstruation caused by abdominal congestion.

Basic operation:

1, sit on the bed, bend your right foot on the bed at a 90-degree angle with your left foot, rest your right heel on your crotch, and stick your toes on the inner thigh of your left foot.

2. Inhale, raise your arms, keep your back straight, stretch your hands upward as far as possible, and put your palms inward.

3. Under the drive of the lower basin, exhale, the body slowly stretches forward in the direction of the left foot, the back remains straight, the heel of the left foot is straight, the toes are facing the sky, the shoulders and arms are elongated, and advocate as far as possible until reaching or even exceeding the position of the left palm.

4. Inhale, straighten your back again, and then slowly stretch your upper body forward while exhaling, first the abdomen, then the chest and face, and finally the forehead is attached to the left calf, and your hands hold the outside of your left palm.

5. Keep this posture for 30-60 seconds, practice with comfort as the limit, then gently reverse the order to restore the sitting posture, and then repeat the above steps with the other foot.

Corner seat

Efficacy: This posture promotes blood circulation in the pelvic region, relaxes the buttocks, helps to regulate menstruation, makes it regular, and stimulates ovarian function.

Basic operation:

1, sit on the bed, spread your legs as far as possible when you don't feel too hard, keep your legs straight, and lay your back thighs and calves flat on the ground.

2. Grasp the two big toes with two thumbs and forefinger, straighten the spine as far as possible, and erect two ribs, Zhang Kuo.

3. Look up, take a deep breath and keep this posture 10- 15 seconds.

4, exhale, slowly bend forward, try to put your forehead on the bed, if possible, cock your neck, put your chin on the floor, try to put your chest on the bed, breathe, and keep it for 20 seconds.

5. Inhale, press your palms on the ground and slowly restore your posture, rest for a few seconds, and change your right leg to do the same action.

When your legs are as far apart as possible, you can put your hands behind your hips and slightly lift your upper body to keep your spine straight. If you feel weak in your back, you can also put a small round pad under your hips to support you.

Auspicious style

Efficacy: It can improve metabolism, stimulate glands, adjust and strengthen pelvic floor of pubic coccyx muscle, further promote blood circulation, smoothly discharge menstrual blood, improve irregular menstruation such as irregular menstruation and less menstrual flow, eliminate waist fat and prevent constipation.

Basic operation:

1, sitting on the bed, legs together and straight.

2. Split your legs in two, and keep your heels as close to your body as possible.

3. Hold your feet with your hands, or press your knees with your hands, exhale, and bend your upper body forward. It is best to keep your head as close to the floor as possible 15 seconds, and then slowly recover.

4. After resting for 30 seconds, do the action again and repeat it for 5- 10 times.

Can I practice yoga after March? What should I pay attention to?

Triangle against the wall

Efficacy: choose to lean against the wall, so that the body has a sense of support, so that the front side of the body is in an unfolded state, without fatigue, and effectively relieve menstrual abdominal pain.

Action:

1, back against the wall, legs apart about two shoulder width.

2. The right thigh drives the right foot to open 90 degrees, and a brick (or a thick and strong hard object) is placed between the outside of the foot and the wall.

3. The left heel is attached to the wall.

4. Breathe in and stretch, breathe the upper body and fall to the right, put your hand on the brick and stretch your left arm. Lean against the wall completely.

5. The pose at this time can find a comfortable position without excessive force, mainly to make the front hip feel expanded.

6. Keep breathing for 8 times and get up and change direction.

Corner seat

Efficacy: Relieve anxiety and stress during menstruation, dysmenorrhea and palace cold.

Action:

1, sit on the ground, naturally spread 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, breathing, the upper body leans forward, you can put the forearm on the pillow (sofa pillow is also ok), you don't need to fall completely, don't let the abdomen feel squeezed.

3. Keep 8- 10 breaths.

Badha konasana

Efficacy: Give enough space to buttocks to relieve menstrual discomfort.

Action:

1, back against the wall, feet opposite, knees open to both sides, hands on knees.

2. Keep 8- 10 breaths.

4 Women should be cautious when practicing yoga during menstruation.

Compendium of materia medica. A passage in "Women's Moon Water": "Women are also yin, mainly blood, and their blood should be lunar (moon) in the upper part and tidal in the lower part. There are gains and losses in the month and tides in the morning and evening. It coincides with the month of January, so it is called monthly water, monthly letter and menstruation. " Once a month, often the same.

Menstruation is a unique physiological phenomenon of women, and the beginning of menstruation indicates that the development of female reproductive function is gradually mature, which may give birth to the next generation.

The menstrual cycle is generally divided into four periods, namely menstrual period, late menstrual period, menstrual period (ovulation period) and premenstrual period. Menstruation begins at 13 years old and ends at 49 years old.

The biggest difference between men and women lies in the reproductive system. Because of the difference of reproductive system, it will lead to our psychological and emotional differences. At this time, we need to use yoga practice to balance us, whether we are stiff or not, whether we are flexible or not.

The role of women is different from that of men, so it will be different in yoga practice. Every stage of a woman's life is changing her life.

Yoga is suitable for everyone and is practiced according to psychological, physical and spiritual conditions.

Yoga is a way to explore and tap potential, based on how to practice correctly. Find your true self. In practice, you won't say that this can be done and this can't be done, just distinguish between how to do it and how to do it. Learning to adjust the physiological period will make women's life easier and make it easier to get through the late pregnancy and menopause.

The basic pose of hatha yoga is standing posture, which brings stability and strength to the body.

However, during the physiological period, do not practice upside down, head and shoulders, bridge and shoulder handstands, wheels, inverted arrows and abdomen higher than head and chest, but practice postures that can relax the abdomen rather than tighten it.

As a woman's abdomen, even if it is not in the physiological period, it should not be tight, but soft and open. Yoga practice is more about the accumulation of experience than reason.

5 What are the safe yoga moves suitable for menstrual practice?

Lying butterfly

1, lie flat on the ground, with your feet bent, your feet facing each other, and your knees slowly open to two layers.

2. If your knees don't touch the ground, you can put the rolled yoga mat under your knees.

This action can last for about 5 minutes, and I feel that my body has been relaxing and my mind is empty. I can put my hand on my abdomen and feel my breath drop together. This is a super soothing action.

It seems simple, but it can stretch and strengthen the inner thigh muscles at the same time.

Children style

1, sitting posture, hips on heels, standing up and upper body, hands and arms on thighs to prepare. If you feel stressed, you can spread your legs slightly, and your hips can't sit on your heels. You can pad your body with a rolled towel or sit on a yoga brick.

2. When exhaling, the upper body slowly bends forward, the forehead gently touches the ground, and the hands are placed on the sides of the body at will. Relax, take a few breaths, and then slowly roll back to your upper body.

The movement of the head under the heart helps to stabilize the floating thoughts. Remember to get up slowly! In order to make the blood flowing back to the lower body, it will suddenly get dizzy!

Lie down and put your arms around your knees.

1, lie flat on the ground, bend your knees close to your hips and step on the ground, and lay your hands flat on the side floor to prepare.

2. Put your hands around your knees, bring your knees to your body, "gently" press your abdomen, and shake your body from side to side just like massaging your back.

This action can help us to relieve abdominal discomfort and relieve back tension during physiological period.

Corpse transmission type

1, lie flat on the ground, open your hands and feet at will, in the most comfortable position.

2. Roll up the yoga mat, or prepare a large towel and put it under your knee for as long as you want.

3. This posture can also be practiced before going to bed, which is often one of beginners' favorite movements.

In fact, isn't this the case for any long-term practitioner? Relax after a series of exercises!