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.
Grinding bean type
Straighten your legs forward, cross your fingers and lift forward. The body rotates clockwise first, with the hips as the midpoint, and the thoughts are concentrated in the abdomen. The upper body rotates as far as possible to the right, front, left and back to match breathing, leaning backward when inhaling and leaning forward when exhaling. After three turns, turn counterclockwise for three turns. In order to relax the waist and abdominal muscles from all angles, it is most appropriate to practice for 5 minutes every day during menstruation for 3-5 days.
Simple locust type
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.
Cat style
Sitting half-length on your knees, then slowly stretching your upper body forward completely, bending your arms at your sides, and imagining yourself as a curled-up and relaxed kitten, feels very comfortable. Stretch forward with open arms, stretch the tight muscles in the upper body, accelerate the blood flow, and slowly let yourself fall into a semi-sleep state ... Effectively relieve nerve and physical pain, especially suitable for practicing in mild to moderate dysmenorrhea.
Wobada Konasana
Lie on your back, support your body with a long pillow on your back, bend your knees outward, put your toes opposite, put your palms up at your sides, close your eyes and practice natural breathing for 5 minutes.
arch form
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. At ordinary times, we seldom exercise, and the simple yoga movements above 1-3 can relieve menstrual discomfort and contract and exercise the organs and abdominal muscles in the abdominal cavity by supination and * * * to the abdominal viscera.
One-legged body flexion
Sitting posture: the knee of the right leg is bent, the sole of the right foot is placed on the inner side of the left thigh, and the left leg is straight forward. If possible, hook the toes of the left foot with the fingers of both hands (the soles of the feet can be covered with ropes), keep the spine straight, and stretch the spine forward and downward with exhalation. Breathe naturally: change the other side, keep each side for 3 to 5 minutes, and practice for 6 to 10 minutes.
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.
Meditation style
The movement of this pose is very simple, but the main point is to guide yourself to concentrate and relax. Meditate in lotus style, palms up and knees relaxed. Even if the body feels pain, try to smile, then close your eyes, concentrate, breathe slowly and evenly, and try to keep your brain quiet and blank, and the pain will go away …
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.