What yoga poses are good during menstruation?
Recently, the topic of women's health has continued to heat up on social media, especially how to relieve discomfort through yoga during menstruation. The following is relevant content compiled based on the hot topics on the Internet in the past 10 days to help women choose suitable yoga postures during menstruation and scientifically soothe the body and mind.
1. Things to note when practicing yoga during menstruation
1. Avoid strenuous exercise or inverted postures to prevent aggravation of discomfort.
2. Focus on soothing and relaxing movements, and control the time to 20-30 minutes.
3. Adjust the intensity according to your physical sensation. If you feel dizzy, stop immediately.
2. Recommended 5 menstrual yoga poses
| Asana name | effect | hold time |
|---|---|---|
| Child's Pose (Balasana) | Relax your lower back and relieve abdominal cramps | 2-3 minutes |
| Cat-Cow Pose (Marjaryasana/Bitilasana) | Promote pelvic blood circulation and relieve low back pain | Dynamic exercises 5-8 times |
| Supta Baddha Konasana | Opens the hips and relieves pelvic pressure | 3-5 minutes |
| Seated forward bend (Paschimottanasana) | Gentle stretching of the spine, calming emotions | 1-2 minutes |
| Wall Pose (Viparita Karani) | Relieve leg swelling and improve blood circulation | 5-10 minutes |
3. Additional suggestions for menstrual yoga
1.Paired with breathing techniques:Abdominal breathing can enhance the relaxation effect. The abdomen expands when you inhale and contracts when you exhale.
2.Use auxiliary tools:Such as yoga blocks, pillows, etc., to reduce the difficulty of movements.
3.Asanas to avoid:Headstand, shoulderstand, deep twisting and other movements that may interfere with the discharge of menstrual blood.
4. Topics related to menstrual exercise hotly discussed by netizens
| Topic keywords | Discussion popularity | core ideas |
|---|---|---|
| Taboos on exercise during menstruation | ★★★★★ | 85% of netizens believe that high-intensity training should be avoided |
| Yoga relieves menstrual cramps | ★★★★☆ | Clinical studies show an effective rate of 72% |
| Diet during menstruation | ★★★☆☆ | It is recommended to supplement magnesium and B vitamins |
5. Expert advice
1. The American College of Obstetricians and Gynecologists points out that moderate yoga can increase endorphin secretion and provide natural pain relief.
2. Research from domestic tertiary hospitals shows that women who practice menstrual yoga three times a week reduce menstrual cramps by 40%.
3. It is recommended to practice on the 2nd to 4th day of the menstrual period for the best effect. You can take appropriate rest on the first day.
In summary, choosing the right yoga poses during menstruation can not only relieve physical discomfort, but also regulate mood swings. It is recommended that women proceed step by step according to individual differences, combine yoga with healthy work and rest, and establish scientific physical and mental care habits.
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