Yoga woman bids farewell to premenstrual syndrome

Before menstruation, women often cause some physiological and psychological reactions and symptoms due to changes in hormone levels in their bodies, which are manifested as headache, fatigue, constipation, weight gain and increased appetite, dull and sensitive skin, and volatile emotions. Medically it is called premenstrual syndrome (PMS).

Balancing a diet and increasing the intake of legumes and calcium can regulate hormone secretion and balance emotions. In addition, the practice of asana through yoga has a quite obvious effect on alleviating the symptoms of PMS.

After practicing asana, you can also close your eyes and do meditation for more than ten minutes. The effect will be better.

1. Soldier Form 2

Stand with your feet apart and take a big step. Inhale and lift your hands even with your shoulders. Exhale, bend your right leg, straighten your left leg, straighten your calves, press your heels tightly against the ground, stand in a lunge, and stretch your groin. After holding for 5 breaths, change direction before doing it.

2. Half Moon Style

Inhale in and raise your hands horizontally to your side. Exhale, bend your right knee, place your hand on the extension line of your toes, lift your heel at the same time, look at the ground or straight in front, relax your abdomen so that the weight falls on the supporting right leg, lift your left leg and straighten it, and hold for 5 times. After taking a deep breath, slowly lower your left leg. Change direction and do it again (proceed).

3. Dog style with one leg

Starting in the Lower Dog stance, inhale, push your palms against the ground, lift your left leg, and extend towards the ceiling, keeping your shoulder blades flat. After holding for 5 breaths, lower your right leg. Exhale, bend your knees, and rest in infant style. Then switch sides and do it.

4. Snake stance

Lie on your face, place your hands at shoulder width apart and under your shoulders, inhale, lift your head, neck, chest, abdomen, and waist in turn, feel the spine lifting section by section, chest your chest out, extend your shoulder blades backward, straighten your arms or bend your arms, hold for 5 breaths, exhale, relax and slowly return to prone.

5. Locust Style

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

6. Camel style

Stand on your knees, separate your knees to the width of your hips, retract your hips, lift your chest, lift your back, stretch the front side of your thighs, groin, inhale, support your hips with both hands, slowly lean back, move your hips forward, exhale, and hold your heels as much as possible. Tighten your shoulder blades, chest out your chest, relax your neck, hold for 5 breaths, and then slowly restore.

7. Shoulder stand

Lie on your back, lift your feet together, retract your shoulder blades, support your hands on your back, swing your legs, use your abdominal muscles to support your hips, straighten your legs as far as possible, and press your chin against your sternum. Breathe gently and hold for 2 minutes. When putting it down, bend your knees and retract your legs and use your abdominal muscles to control the slow fall.

This set of exercises should not be performed during your period. (Internship Editor: Wu Jinyu)