10 styles of yoga to get rid of premenstrual syndrome

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 II

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

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 proceed.

3. One-legged dog pose

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

Lie on your face, place your hands under your shoulders at shoulder width, inhale, and lift your head, neck, and chest in turn. Abdominal and waist, feel the spine raised section by section, chest out, shoulder blades extended backward, straight arms or bent arms can be done. After holding 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

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, and slowly lean back. Push your hips forward, exhale, and hold your heels as much as you can with both hands. Tighten your shoulder blades. Chest your chest, relax your neck, hold for 5 breaths and slowly recover.

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.

Editor in charge: Liang Liying