The following asanas are restorative yoga asanas that are specially designed for menstrual women and can be practiced at home.
They can also relieve dysmenorrhea.
Because the lower part of the body is often very heavy during the menstrual period, sitting in the three-dimensional pose is the focus of our menstrual practice.
Each asana can be held for a few minutes, just like in a restorative yoga class.
Benefits: it can help open the pelvic area.
If you want to achieve better results, you can use a pillow or folded blanket under your body, which will make you feel more comfortable.
2 enter from the toe pose with one leg from head to knee, straighten the left leg, press the sole of the right leg against the inner side of the left thigh, slightly adjust the body to the left, and then fold forward from the hip.
During the menstrual period, without deep forward bending, retract the body and return to the toe pose, and start practicing on the other side.
Benefits: through the gentle forward bending movement from head to knee of one leg, the muscles at the back of the leg can be well stretched, and the hip joint and groin can be gently stretched at the same time.
3.
In the angle sitting pose, both legs are opened at the same time to enter the angle sitting pose.
Like the angle binding pose, you can also place a pillow or blanket under your body to enter the forward bending pose.
Benefits: this pose also stretches the muscles in the back of the legs, but it can also stretch the muscles in the inner thighs and the spine.
In this pose, you can keep your body upright and upward, or bend forward as much as possible.
However, during the menstrual period, you can’t do the same depth as usual, but it doesn’t matter.
Just keep it at your most comfortable level.
4.
In the back stretching type, the legs are stretched forward.
Before doing the forward bending, the spine of the back must be lengthened upward and folded forward from the pelvis.
You can imagine the pelvis as a bowl and slowly fall down with the forward bending action.
Benefits: during back stretching, the muscles at the back of both legs will feel more intense stretching, and it can also well relieve back pressure.
Remember to follow the rhythm of breathing when bending forward.
Because you are in menstruation, your back can bend slightly.
But other teachers may not support this view.
5.
Lie on your back in the small bridge style on the mat, bend your knees, force your feet down, slightly lift your hips up, and then place a yoga brick under your hips for support.
When you take it out, press your feet down and lift your hips up, and then take out the Yoga brick.
Benefits: this slight backward bending posture can relieve the back pain caused by menstruation.
If possible, it doesn’t matter if the backward bending degree is a little larger.
6.
Supine angle pose bend your knees and lie on the mat.
Open your knees to the side.
If you can, put your knees on the mat and press your feet against each other to reach the supine angle pose.
A pillow under your back will make you feel more comfortable.
Benefits: this pose is actually a variation of the angle pose, so we return to the original pose.
The purpose of these two poses is to open the groin and hip joint to make the abdomen more comfortable.
If you can hold this pose for a few minutes, the class will be completed perfectly.
If you can meditate for 5 to 10 minutes in supine angular pose or spreading the corpse, you will bring complete relaxation to the body.
Keep warm in winter.
Wear socks and blankets.
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