Women learn this "fighting" skill and feel comfortable every day

Before menstruation, women often experience some physiological and psychological reactions and symptoms due to changes in hormone levels in the body, such as headaches, fatigue, constipation, weight gain and increased appetite, dull and sensitive skin, and mood swings. This is medically known as premenstrual syndrome (PMS).

A balanced diet and increased intake of legumes and calcium can help regulate hormone secretion and balance emotions. In addition, practicing yoga asanas has a significant effect in relieving the symptoms of PMS.

After finishing the asana practice, you can close your eyes and meditate for more than ten minutes, which will be more effective.

1. Warrior II

Stand with your feet wide apart. Inhale and raise your hands to shoulder level. Exhale, bend your right knee, straighten your left leg, straighten your calf, press your heels firmly on the ground, stand in a lunge, and stretch your groin. Hold for 5 breaths, then switch directions.

2. Half Moon Pose

Inhale and raise your arms to your sides. Exhale, bend your right knee, place your hands on the extension line of your toes, lift your heels at the same time, look at the ground or straight ahead, relax your abdomen, let your weight fall on the supporting right leg, lift your left leg and straighten it, hold for 5 deep breaths, then slowly lower your left leg. Change direction and do it again.

3. Single-leg Downward Dog

From Downward Dog, inhale and push the ground with your palms to lift your left leg and extend it toward the ceiling, keeping your shoulder blades level. Hold for 5 breaths, then lower your right leg. Exhale, bend your knees and rest in child's pose. Then switch sides and do it again.

4. Snake pose

Lie on your stomach with your hands shoulder-width apart and placed under your shoulders. Inhale and lift your head, neck, chest, abdomen, and waist in turn, feeling your spine lifting up one section at a time. Straighten your chest and extend your shoulder blades backward. You can do this with straight arms or bent arms. Hold for 5 breaths, then exhale, relax your whole body and slowly return to a prone position.

5. Locust pose

Lie prone and inhale, place your palms facing down on both sides of the body, press the ground, lift your upper body and feet, lengthen your spine, tighten your buttocks, focus your energy on your back and abdomen, look forward, hold for 5 breaths, exhale, relax, and rest your face on your bent arms.

6. Camel pose

Kneel with your knees hip-width apart, pull in your hips, lift your chest and back, stretch the front of your thighs and groin, inhale, support your hips with both hands, slowly lean your upper body back, push your hips forward, exhale, and hold your heels with both hands as much as possible. Tighten your shoulder blades, straighten your chest, and relax your neck. Hold for 5 breaths and then slowly return to the original position.

7. Shoulderstand

Lie on your back, put your feet together and lift them up, retract your shoulder blades, support your back with your hands, swing your legs, use your abdominal muscles to lift your hips, stretch your legs as straight as possible, and press your chin against your sternum. Breathe slowly and hold for 2 minutes. When lowering, bend your knees and legs and use your abdominal muscles to control your slow return.

This set of exercises should not be performed during menstruation.