Six yoga postures relieve menstrual pain. As a woman, this time of every month usually brings some uncomfortable, inconvenient and painful results. So it is very important to see how to relieve menstrual pain and discomfort. Six yoga postures can relieve menstrual pain.
6 yoga postures to relieve menstrual pain 1 1, baby relaxation style
Baby relaxation is the most commonly used rest posture in yoga classes. This posture has many advantages, and it is a good choice for those who suffer from menstrual pain from the back. By gently stretching the lower back muscles, the baby's relaxation can relieve back pain and calm the brain.
Focus on taking a deep breath to your back and pay attention to the rise and fall of breathing in your body. Relax your hips and let your torso fall on the top of your thighs, which will help reduce fatigue.
Tip: Put a cushion or pillow under your torso, which will create a more comfortable space and help you keep your posture longer.
2. Forward bending and extension type
At the same time of action compression, forward bending and stretching can lengthen the spine and stretch the hips. It can also help relieve the pain spreading around the legs and back by stretching the hamstrings, calves and back.
Although our bodies feel tired during menstruation, it is important to stand up (and bend over) after sitting or lying down for a long time. This can promote your blood circulation!
Tip: In this pose, grab the opposite elbow, relax the neck muscles and further relax.
3. Yoga Knee-Chest Style
One of the most effective postures for menstrual pain is knee-to-chest posture. This feel-good posture can relax the lower back and abdominal muscles, relieve tension and relieve pain. Yoga knee-chest posture can also increase blood circulation in abdomen, help internal organs, soften thoughts and reduce anxiety.
Tip: When posing in this position, swing back and forth and give yourself a back massage.
4. matsyendrasana
It is believed that torsion can stimulate, detoxify and activate internal organs by "wringing out" the body. While adjusting breathing, tilting the spine for a few minutes is helpful to relieve the nervous tension during menstruation and the accompanying abdominal pain.
Tip: Relax your legs, shoulders and hips and let gravity control the twisting process. If it is difficult for you to relax, you can put your knees on a long pillow or pillow.
5, cat and cow style
Compared with the previous poses, the slow cat-and-cow pose will warm the body, which is a well-known pose that can relieve dysmenorrhea. In addition, these postures are aimed at the back and abdominal muscles-stretching and conditioning them. Soothing flow also helps to coordinate and balance emotions, which may change during the menstrual cycle.
Tip: Move from one position to another as slowly as you can, and stay where you need to. Remember to stand up like a cow when inhaling and coil inward like a cat when exhaling.
6, quite corpse type
The last one is —Savasana, which usually means to finish a yoga class, also known as the corpse posture. This simple supine posture does not take much effort, but it can bring many benefits.
Tip: The key to relaxation is to soften the body and mind. Feel the support of the ground under your feet and turn your attention to breathing. By controlling breathing through deep and meaningful inhalation and exhalation, the brain has room to concentrate quietly and take its attention away from pain.
When suffering from menstrual pain, it is sometimes difficult to concentrate or concentrate on doing anything, but this pain and pain should not interfere with your daily life. Practicing yoga is a mild treatment, which can relieve menstrual pain instead of taking painkillers. Just remember to keep your rhythm and breath during the whole process.
6 yoga postures to relieve menstrual pain 2 What yoga postures can relieve stress?
1, crossing trees
Posture: Stand upright, legs together, hands drooping naturally. Shift the center of gravity to the left foot, bend the right knee, so that the calf is as close as possible to the thigh, and the sole of the foot is up. Grasp the right foot with both hands and put it at the root of the left thigh. Loosen your hands, raise your hands to your chest, put your hands together and keep breathing naturally. Keep your balance and try to stick to it for a long time. Repeat the above process with the other leg.
2. baddha konasana
Posture: Sit on the bed with knees bent and feet facing each other. Grasp your feet with both hands, straighten your spine, and keep your heels close to your perineum. Inhale, raise your head and stretch your spine. Exhale, bend forward, put your forehead as close as possible to the bed surface, and keep breathing normally for one minute. Try to make your knees close to the bed surface. After the action, straighten your legs and shake and relax.
3, the posture of the hill
Posture: Sit cross-legged, keep your upper body straight, put your hands on your knees, inhale, raise your hands above your head, open your fingers as far as possible, palm forward, and keep your eyes fixed. Exhale, pull your hands back as far as possible, hold your chest out and keep this posture for 7 seconds. Return your hands, and repeat this for 5 times, each time for 7 seconds. Exhale, slowly put down your hands and return to the starting position.
4. Spine twisting type
Posture: Put your left leg on your right hip and your right foot across your left knee, so that your right foot is placed in front of your left knee. Stand up straight and sit on the bed. Inhale, lift your arms horizontally and stretch your spine. Exhale, twist your abdomen, shoulders and head to the right and put your hands together on your chest. Breathe normally and keep your eyes on the right back.