Benefits of yoga: 10 ways to solve annoying menstrual pain

Many female friends are deeply troubled by dysmenorrhea, which makes them unbearable. They have tried many methods, but the effect is not very ideal! So what kind of exercise can improve women's physical fitness and help solve dysmenorrhea at the same time? Then we have to mention yoga. Let me recommend 10 yoga moves during menstruation to keep the pain away from you!

Benefits of yoga to make your period more comfortable

1. Sitting cross-legged and twisting

step1 Sit with your legs crossed, inhale, stretch your arms on both sides of your hips, straighten your back, open your shoulders back, and look forward.

step2 Exhale, slowly twist your body to the right, while your left arm rotates with it, straighten your left arm, and place your left hand on the outside of your right knee.

2. Seated leg curl

step1 Inhale, lie flat on the floor, put your right foot on top of your left foot, lift your legs off the floor, hug your knees with your hands, and raise your hips as high as possible so that your calves are parallel to the floor.

step2 Exhale, slowly sit up straight, straighten your back, and slightly lift your feet a few centimeters off the ground.

3. Sitting with your head in your arms

step1 Inhale, sit down, bend your left leg, place the sole of your left foot close to the inside of your right thigh, bend your right leg backwards, stretch your arms on both sides of your hips, straighten your back, and open your shoulders backwards.

step2 Exhale, slowly raise your arms, hug the back of your head with both hands, stretch your forearms tightly, and lean your elbows to the sides.

4. Seated Arm Swing

step1 Inhale, cross your legs, place your hands on your knees, straighten your back, open your shoulders back, and look forward.

step2 Exhale, swing your shoulders to the lower left, support yourself with your left hand, and swing your right arm with your head.

5. Supine leg swing

step1 Inhale, lie on your back with your back on the ground, hold the back of your head with your hands, lean your elbows outward, bend your knees, put your feet completely on the ground, and straighten your thighs.

step2 Exhale, swing your legs toward the right side of your body, and place your left leg on top of your right leg.

6. Children’s pose

step1 Kneel down, inhale, sit on your heels, straighten your back, let your arms hang naturally, open your shoulders back, straighten your chest and abdomen, and look forward.

step2 Exhale, slowly bend your body downward, with your abdomen pressed against your thighs, your forehead on the floor, and your arms pointing backwards.

7. Dog crawl

step1 Inhale, kneel down with your knees on the ground, straighten your back parallel to the floor, support your arms just below your shoulders, and extend your head forward.

step2 Exhale, extend your arms forward, lift your hips up, keep your back, and lower your shoulders close to the floor.

8. Supine Single Leg Bend

Lie on your back with your back on the ground and your left leg straight on the ground. Inhale and slowly lift your right leg off the ground, holding your right knee with both hands; exhale, lower your right leg, and repeat on the other side.

9. Kneeling backward

step1 Kneel with your buttocks on the floor between your heels, your back straight, your arms on both sides of your body, your shoulders open to the sides, your eyes looking forward, and take a deep breath.

step2 Exhale, slowly lean back, support your body with your arms behind your body, and tilt your back slightly backward.

10. Cobra pose

Lie on your stomach with your feet a short distance apart, arms extended in front of you, wider than your shoulders, and your head looking to the left.

Step 1 : Choose a prone position, with your chin touching the ground, your arms naturally placed at your sides, and your hands clenched into fists.

Step 2 : Bend your elbows, place your palms down, fingertips forward, on both sides of your chest, and rest your chin on the mat.

Step 3 : Inhale, slowly raise your upper body, try to keep your upper body perpendicular to the ground, stretch your arms, look upward, and keep your chin as high as possible.

step4 : Exhale, bend your elbows, and slowly return your upper body to the initial position.

Yoga precautions

1. Yoga is a form of fitness. Remember to warm up for a few minutes before practicing.

During the practice, listen to your deep and gentle breathing to feel every inch of your body, guiding you from one posture to another. If you feel uncomfortable, you should slow down your yoga movements.

2. Yoga movements require careful practice over time and with the accumulation of experience.

Once you have a basic understanding of the movements in your mind, try them with your body. It is more challenging if you practice flow yoga or hot yoga. When you stretch or squeeze a muscle without feeling pain, tension, or fatigue, you can boldly let your breath lead your body to do better.

3. Choose an experienced yoga teacher and keep his methods and style in mind

And let your teacher know your physical condition before class. Don't be shy to ask if your body is suitable for practicing yoga. If your teacher cannot provide feedback on your specific physical condition, then it is obviously a hint: he may not be suitable for you.