Menstruation fitness yoga to get rid of women's worries

Many women believe that exercise should be stopped during physiological periods to avoid causing discomfort during physiological periods. In fact, you can do some soft yoga movements during the physiological period, which can help you relieve menstrual problems such as dysmenorrhea. How to do it? Follow the editor to practice together.

Equipment needed for physiological yoga:

yoga mat

Using yoga mats can prevent body joints from being injured due to direct contact with the ground. Special anti-slip materials can also allow beginners to stand more stably without slipping due to lack of muscle strength. During yoga practice, we recommend preparing at least one yoga mat to practice.

yoga block

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 softness or insufficient muscle strength (if you don't have yoga bricks, you can use a thicker book instead).

yoga rope

Yoga ropes have anti-slip and length extension functions, which can help us do some stretching or stretching movements.

How to use yoga rope 1. Thread the extreme end into the two retaining rings 2. Thread the second buckle back 3. Move the buckle back and forth to adjust the length of the towel

If people have knee pain easily, they can put a towel under their knees to avoid injury. People whose heads are prone to tension should roll the towel into a long strip during lying down and place it under the neck to reduce the tightness of the muscles.

long sleeper

A general long pillow is enough. The function is to raise different parts of the body to relieve muscles and relieve some pain and body tension.

Know your body position:

Human bones and muscles have natural curves (Natural alignment), and as our living habits or poor postures begin to distort our original natural lines, some illnesses will begin to occur in the long run, such as scoliosis, herniated disc, back pain, low back pain, joint pain, etc., ladies who love beauty often feel that they don't look slender enough. In fact, some people can't stretch their lines because of their long-term poor posture. Once you start to change your posture, Body lines will also slowly improve.

Before you start practicing yoga, you must first understand what the correct body posture is and follow the natural lines of your body so that you will not cause sports injuries. Below, we divide your body into several parts to explain it, hoping to help you who love yoga. Understand your body more clearly.

spine

The human vertebra is divided into 7 cervical vertebrae, 12 thoracic vertebrae, and 5 lumbar vertebrae, connecting the sacrum and the end of the tail vertebra. The arrangement of the spine is not a straight line, but a very natural curve (Neutral Spine Curve). These arcs act like springs to absorb the vibration and impact of the ground on the body, thereby protecting our brains. The arrangement of the vertebrae is like a pile of trees, and each vertebra is connected to many nerves in charge of organs and internal organs. The blocks will fall if they deviate from the center of gravity. If our spine deviates from the natural lines, it will not only cause an incorrect overall posture, but also It is easy to cause some pain and disease.

1. The spine is too upright and the buttocks are tilted backward, which can easily compress the lumbar spine, causing chronic waist injury, and also easily causing tightness in the muscles of the shoulders and upper body.

2. The humpback and bulging waist cause abnormal depression of the spine, which may easily cause the head to lean forward too much and compress the muscles behind the neck. The pelvis moves forward abnormally, causing waist injury and excessively strong muscles in the pelvis and thighs.

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

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

5. The spinal lines are tilted, which can easily cause scoliosis, which in turn compresses the spinal nerves.

Head, neck and shoulders

1. Head leans forward too far

2. The chin is too retracted

3. Shoulder up

Strictly speaking, the head is actually part of the spine, so the spine posture will be direct.

It affects the movement of the head, and the movement of the head will also directly affect the spine. The connection between the head and the spine is our neck. If your posture is poor, it will cause tension and rigidity in the neck muscles. In the long run, your shoulders will also follow suit. Uncomfortable, even shrug the problem, causing the entire back muscles to become stiff.

pelvis

1. Pelvis pushed back too much

2. Pushing pelvis too forward

3. Both pelvis are high and low

The position of the pelvis is related to the natural arc of the spine. It is not advisable to tilt forward or backward. Remember to maintain a balance between the left and right heights, otherwise there will be long and short feet or pressure on the sciatic nerve, causing pain in the legs and back.

knee

1. Keep your knees in line with your toes

2. distorted patella

When you do any movements, remember not to put all your strength on your knees. Especially when practicing bending knees, keep your knees elastic and don't lock your knees tightly so that your leg muscles will not become stiff. More importantly, always keep the kneecaps and toes in line so that the knee ligament will not be damaged due to distortion of movements.

Before you start practicing yoga, you can stand in front of the mirror and observe your body well to check if you have a hunchback due to long-term shoulder stiffness? Are the pelvis tilted causing uneven thigh muscles or short feet? Are the hips sagging or back muscles stiff because the spine deviates from its natural curve? Only by finding your correct body posture will you do more with half the effort and achieve the effect of body building and fitness. (Internship Editor: Wu Jinyu)