The one who understands a woman's pain the most is not her husband but this thing

Many women around me are troubled by irregular menstruation and dysmenorrhea, and they ask what yoga moves can relieve dysmenorrhea. Here are some recommended yoga moves to relieve dysmenorrhea. Let’s see what yoga moves can relieve dysmenorrhea.

Precautions before menstrual yoga

1. Do not be full and do not wear tight clothes. Choose clothes that are easy to move in, such as T-shirts and jerseys.

2. Avoid eating immediately after exercise.

3. You can place a yoga mat or bath towel on the hard floor, or you can stack two towels together to increase your comfort when doing the exercises.

4. It is strictly forbidden to practice without warming up. Warm-up exercises:

① Sit down, bend one leg, grab the ankle and toes with both hands, and slowly rotate the ankle clockwise and counterclockwise 5 times each.

② Bend your elbows and place them on your shoulders. Slowly rotate your shoulders and make large circles with your elbows, rotating 5 times forward and backward.

③ Without exerting force on your neck and arms, slowly turn your head, one circle to the left and one circle to the right. Do this three times.

What yoga moves can relieve menstrual cramps?

1. Extended Spine Stretch

What it does: Helps relieve pain in the lower abdomen and pelvic area during menstruation.

Inhale, push your body and hands forward, place them on both sides of your feet or hold your ankles, bring your upper body as close to the front of your legs as possible, maintain natural breathing, and relax your entire head and upper torso.

2. Bend your knees and lie prone

Effect: Effectively relieves nerve and body pain, corrects retroverted uterus, and is especially suitable for practice during mild to moderate dysmenorrhea.

Sit in your knees with your hands hanging naturally at your sides. Exhale, stretch your arms forward as far as possible, and at the same time, bend your upper body forward with your chest close to your knees. Imagine yourself as a curled up and relaxed kitten. It should feel very comfortable. Open your arms and stretch them forward, stretching the tense muscles in your upper body, accelerating blood circulation, and slowly letting yourself fall into a semi-sleep state. Maintain the movement for 15 to 30 minutes.

3. Strengthen the side stretch

Benefits: Stretch the spine, relax the hip joints, and contract and strengthen the abdominal organs.

Inhale, spread your legs slightly wider than shoulder width, put your palms together behind your back, fingertips facing up, inhale, raise your head and stretch back, exhale, bring your upper body closer to the front of your right leg, and relax your upper body and head.

4. Guanyin meditation posture

Function: Relax the prepelvic muscles, relieve uterine stimulation, relax the vulva, promote the relief of uterine smooth muscle spasm, promote the discharge of menstrual blood, and effectively relieve the physiological and psychological burden of dysmenorrhea. You can practice it at any time when you feel uncomfortable.

Relax your hands on your knees with your palms facing up, sit in the lotus position, relax your whole body, then close your eyes, breathe slowly and evenly, focus your mind on your face and smile. Even if you feel pain in your body, try to relax yourself and the pain will go away.

5. Hip Swing

Effect: It can fully relax the spinal and pelvic nerves, effectively relieve the physiological and psychological effects of dysmenorrhea, and can be practiced at any stage of the menstrual cycle.

Sit upright with your legs stretched forward and your arms raised to shoulder level. With the hips as the central axis and the mind focused on the abdomen, turn the body clockwise three times, rotating the torso to the right, forward, left, and backward as much as possible. After 3 circles, switch to counterclockwise direction for 3 circles and repeat 5 to 10 times.