Doing this during menstruation can solve all women's troubles

Many women believe that they should stop exercising during their menstrual period to avoid menstrual discomfort and other conditions. In fact, you can do some gentle yoga movements during your menstrual period, which can help you relieve menstrual problems such as dysmenorrhea. How to do it? Let’s practice with me.

Equipment needed for physiological yoga:

Yoga mat

Using a yoga mat can prevent the body joints from being injured due to direct contact with the ground. The special anti-slip material also allows beginners to stand more stably and will not slip due to insufficient muscle strength. We recommend preparing at least one yoga mat for yoga practice.

Yoga Blocks

Yoga bricks can help us support different parts of the body and prevent beginners from causing tension in other parts of the body due to poor flexibility or insufficient muscle strength (if you don’t have yoga bricks, you can use thicker books instead).

Yoga rope

The yoga rope has anti-slip and length-retractable functions, which can help us do some stretching or extension movements.

How to use yoga rope 1. Pass the last end through the two buckles 2. Then put the second buckle on. 3. Move the buckle back and forth to adjust the length of the towel

If you suffer from knee pain easily, you can place a towel under your knees to avoid injury. For people who are prone to head tension, they can roll a towel into a long strip and place it under the neck when lying down to relieve muscle tension.

Long pillow

A general long pillow will do. Its function is to raise different parts of the body to relax the muscles and relieve some pain and body tension.

Know your body posture:

The human body's bones and muscles have natural alignment, but our living habits or bad postures will begin to distort our original natural lines. Over time, we will begin to develop some illnesses, such as scoliosis, herniated disc, back pain, low back pain, joint pain, etc. Ladies who love beauty often feel that they do not look slender enough. In fact, some people cannot lengthen their lines because of long-term bad posture. Once you start to change your posture, your body lines will slowly improve.

Before you start practicing yoga, you must first understand what the correct body posture is. Only by following the natural lines of your body can you avoid sports injuries. Below we divide the body into several parts for explanation, hoping to help you who love yoga to understand your body more clearly.

Spine

The human spine is divided into 7 cervical vertebrae, 12 thoracic vertebrae, 5 lumbar vertebrae, connected to the sacral vertebrae and the last coccyx. The spine is not arranged in a straight line, but in a natural curve (Neutral Spine Curve). These curves act like springs to absorb the vibration and impact brought to the body by the ground, thereby protecting our brain. The arrangement of the vertebrae is like stacking blocks, and each vertebra is connected to many nerves that control organs and internal organs. If the blocks deviate from the center of gravity, they will fall over. If our spine deviates from the natural line, it will not only cause incorrect overall posture, but also easily cause some pain and disease.

1. The spine is too upright and the hips are tilted backwards, which can easily compress the lumbar spine and cause chronic lumbar injuries, and can also easily cause tight muscles in the shoulders and upper body.

2. Hunchback and protruding waist cause abnormal concavity of the spine, which can easily cause the head to tilt too forward and compress the muscles at the back of the neck. The pelvis is not pushed forward normally, causing low back injury and overly strong pelvic and thigh muscles.

3. Stretch the back and lumbar muscles, lift the abdomen, look straight ahead, relax the neck muscles, and slightly retract the chin.

4. Create a straight line from the top of the head, cervical vertebrae to the spine.

5. The tilt of the spine can easily cause scoliosis, which in turn compresses the spinal nerves.

Head, Neck and Shoulders

1. Head tilted too far forward

2. Chin is too retracted

3. Shoulders raised

Strictly speaking, the head is actually part of the spine, so the posture of the spine will directly affect

The movement of the head will directly affect the spine. The neck connects the head and spine. If your posture is bad, it will cause tension and stiffness in the neck muscles. Over time, your shoulders will also become uncomfortable, and you may even shrug, causing stiffness in the entire back muscles.

pelvis

1. Pelvis pushed back too much

2. Pelvis pushed forward too much

3. One side of the pelvis is higher than the other

The position of the pelvis is related to the natural curvature of the spine. It should not tilt forward or backward. Remember to keep the height balanced on both sides, otherwise there will be a leg length difference phenomenon or the sciatic nerve will be compressed, causing leg and back pain.

Knee

1. Keep your kneecap and toes in line

2. Twisted kneecap

When you do any movement, remember not to put all your body strength on your knees, especially when practicing bending your knees, you should keep your knees flexible and not lock your knee joints tightly, so that your leg muscles will not become stiff. More importantly, always keep your kneecap and toes in a straight line to avoid damaging the knee ligaments due to twisted movements.

Before you start practicing yoga, you can stand in front of a mirror and take a good look at your body to check if you have a hunchback due to long-term shoulder stiffness? Is it because of a tilted pelvis that your thigh muscles are uneven or your legs are not the same length? Are your hip muscles sagging or your back muscles stiff because your spine has deviated from its natural curve? Only when you find your correct body posture can your practice be more effective and achieve the effect of body shaping and fitness.