What yoga movements during menstruation, girls with dysmenorrhea, which menstrual sequences of yoga can be practiced to relieve and repair the body?
- For girls with dysmenorrhea, which menstrual sequence yoga can be practiced to relieve and repair the body?
- Can I practice yoga during my period?
- Can I practice my period in the Pamela trilogy?
For girls with dysmenorrhea, which menstrual sequence yoga can be practiced to relieve and repair the body?
In the normal practice, you can practice some postures to relieve dysmenorrhea, and during the menstrual period, you can practice one or two poses that are not difficult to do good to the body. So what asanas can be done during menstruation?
Cat stretch:
1. Kneel on the IKU professional yoga mat, support your knees and palms on the mat, inhale, raise your head up, collapse your waist down, lift your buttocks, and extend your chest with your arms on your shoulders.
2. Exhale, bow your head, touch your clavicle, arch your back upward, and retract your back and hip joints inward. The movement must be relaxed in order to achieve the purpose of relaxing the whole body.
Lying heroic style:
1. Kneel and sit with your knees together and your feet apart, with your hips between your feet. Exhale, slowly lean back and lie down, first put one elbow on the ground, and then land the other elbow. Press the top of the head against the floor and bend the back (if the top of the head cannot be held on the ground, you can support the floor with two elbows, place pillows on the back, etc.)
2. Slowly put down your body and arms, lie flat on your upper body and stretch your hands behind your head. Keep your shoulder blades on the ground and hold this position for 20 to 30 seconds. Inhale and retract your arms to your side. Exhale, sit up on your elbows, stretch your legs forward, and relax.
These two asanas are helpful in menstrual practice, do not be tired, do not do large movements, and pay attention to avoid handstand, abdominal stretching and reversal movements. When I was practicing, I practiced on the IKU professional yoga mat, which was very comfortable and felt very good to use.
The jiao pose is one of the closest poses for female yoga practitioners.
Master Iyengar said in the Light of Yoga: "this pose is good for women. Practicing with the first handstand pose and other systematic poses can adjust irregular menstruation and promote normal ovarian function." And we also found that pregnant women sitting in corners for a few minutes a day will help reduce pain during childbirth and avoid varicose veins. "
Master Iyengar's daughter Geeta S.Iyengar also wrote in Iyengar Women's Yoga: "Bundle horn is very good for women. It can improve the kidneys, relieve urinary tract disorders and uterine dysfunction, prevent abdominal neuralgia and hernia, and strengthen the bladder and uterus."
In addition, it is said that in India, shoemakers rarely suffer from urethral diseases because they sit in corners all day.
But the jiao style is not immutable. Different variants, aids and force direction guidance can inject new vitality into it. We have prepared the following ways to deal with women's menstrual situations.
Regular practice and stable foundation
In the routine practice, pay attention to the foundation of the sitting posture-the stability of the sitting bone. Find the direction of the body strength in the pose.
Practice:The ischium sinks steadily. Grab the big toe, inhale and stretch the back; as you exhale, the upper body slowly moves forward to a comfortable position, allowing the back to stretch to form a uniform bow. The foundation of the ischial bone should not be lost throughout the process.
Movable hip, lifting basin
Learn to relax the hip and lift the abdomen. The overall sensation of the pelvic floor can bring more support to the reproductive system.
Practice:The yoga chair is placed in front of you and your palms are placed on the chair surface. Inhale and expand the chest; when exhaling, press your palms down and feel the strength of the pelvic floor upward.
Stabilize nerves and relieve headaches
The proflexion posture with supports is used to stabilize the nervous system, thereby adjusting the entire menstrual axis. And can play a good role in relieving neurovascular headache during menstruation.
Practice:Hold the pillow oblique, fix the pillow with both hands, and gently press the forehead against the pillow. Calm your mind and listen to your breath.
Expand the chest cavity and improve chest tightness
The external rotation of the forearm leads to the backward sinking of the deltoid and posterior scapular muscles, which increases the openness of the chest and improves breathing.
Practice:Lie back on the pillow, the buttocks are one punch away from the pillow, head and neck rest on the folded yoga blanket, experience the front of the body open, the sense of breathing increases.
Promote circulation and relieve dysmenorrhea
Extending the inside of the legs and learning to open the groin space can strengthen the circulation of the pelvic area, help smooth the discharge of menstrual blood, and relieve abdominal pain during the menstrual period.
Practice: when exhaling, the upper body slowly falls forward to a comfortable position.
Stretch the back and relieve waist pain
Targeted stretching of the back and support of the back can reduce lower back pain caused by poor circulation during menstruation.
Practice:Back against the wall, arms open, palms facing forward, breathe calmly.
Activate stiff buttocks and expand space
Increase the abduction of the legs to activate the abductor muscles of the hip joint and gradually activate the stiff buttocks. As a result, the possibility of sciatic nerve pain and sacroiliac pain is reduced.
Practice:Two yoga belts, each wrapped around the knee socket on one side, grab the straps with both hands. Inhale, stretch your back up; exhale, grab the straps with both hands to both sides, and drive your knees down.
Eliminate burnout and lift one's spirits
Establish the space of the chest, activate the sternocostal muscles, and make the spine more stretchy upward. This kind of practice can bring vitality and awakening to the tired menstruation.
Practice: lie on your back at the bundle angle, hold the pillow to support the middle back, and the yoga brick to support the head. Inhale and stretch your arms back over your head; exhale and recover slightly from the abdomen to resist lumbar kyphosis and rib valgus.
Energy repair, relax and rest
Increase oxygen intake and give the whole body a full rest in a relaxed pose at the right time.
Practice:Lie on your back with your legs against the wall and your feet facing each other. Relax your arms with both sides of your body, close your eyes and breathe naturally.
Keep practicing, and these poses are sure to bring you unexpected results. Of course, in addition to relieving the torture of dysmenorrhea with the help of yoga, babies with dysmenorrhea should also pay attention to keeping warm and eat less spicy and cool food.
Most dysmenorrhea is caused by palace cold, menstruation should pay more attention to keep warm, can start to drink some brown sugar ginger water from a day or two before menstruation, this is still very effective to relieve menstrual pain, pay attention to hot drink. At ordinary times, you can take some traditional Chinese medicine to recuperate. There is no quick cure for Gong Han. You can only recuperate slowly. You can go to the traditional Chinese medicine hospital to prescribe some traditional Chinese medicine.
Can I practice yoga during my period?
When menstruation comes, you can practice yoga properly.
However, some handstand movements and twist movements should be avoided as far as possible. when practicing yoga, the teacher will remind you which movements should not be done during the menstrual period, because these handstand movements can easily lead to menstrual blood reflux or menstrual blood outflow. other leisure movements can be exercised under the guidance of the teacher.
Can I practice my period in the Pamela trilogy?
The Pamela trilogy is based on aerobic training, which involves a large number of jumps and high-intensity movements. Therefore, during the period of menstruation, excessive strenuous exercise should be avoided so as not to cause unnecessary harm to the body. It is recommended to choose an appropriate amount of low-intensity aerobic exercise or yoga and other gentle training to keep the body healthy and comfortable. It's not too late for more intensive training after menstruation.