What are the yoga movements suitable for menstruation?

Many women will have many reactions when they have their period every month. Because everyone's physique is different, the feelings expressed by each person are also different. During this special period, some people will feel severe stomach pain, some will feel abnormally irritable and anxious, some will feel back pain and stomach bloating, etc. In fact, during this special period, you can do some simple yoga moves to relieve all the adverse reactions brought about by menstruation. These moves can be performed at home at any time. Now let’s talk about what are the yoga moves for women during menstruation?

1. Reclining Bound Angle Pose

Lie on your back, support your body with a long pillow under your back, bend your knees outward, put your toes together, place your palms facing up on both sides of your body, close your eyes, and breathe naturally for 5 minutes.

2. Lying Big Toe Pose

Lie on your back with your legs stretched forward, and use a strap to hook the sole of your foot to hold it properly and lift one leg. Hold one side for 2 minutes, for a total of 4 minutes.

3. Bound Angle Pose

Sit with your knees bent and the soles of your feet facing each other. Cross your fingers and hold the toes of your feet. Inhale to stretch your spine. When you exhale, let your upper body move forward and downward, with your head hanging naturally. Maintain natural breathing, relax your shoulders, and focus on the feeling of stretching your hips and back. Practice for 2 minutes.

4. Single-legged seated forward bend

Sit down, bend your right knee, place the sole of your right foot on the inside of your left thigh, and stretch your left leg forward. If possible, hook your left toes with the fingers of both hands (if you can't, use a rope to tie the sole of your foot instead). Keep your spine straight and extend your spine forward and downward as you exhale, breathing naturally: switch to the other side, hold each side for 3 to 5 minutes, and practice for a total of 6 to 10 minutes.

5. Seated forward bend with legs apart

Sit down with your legs stretched forward. Use the fingers of both hands to hook your toes (if you can't hook them, use a rope to tie the soles of your feet instead). Keep your spine straight and extend your spine forward and downward as you exhale. Breathe naturally. Practice for 3 to 5 minutes.

6. Seated Angle Pose

Sit down with your legs open and straight to the sides, place your hands on the ground in front of your body, stretch your spine upward when you inhale, and lean your upper body forward and downward into the ground when you exhale. Breathe naturally. Practice for 3 to 5 minutes.

7. Upward Bow

This exercise can also be called half wheel pose. The method is: lie on your back with your knees bent, turn your palms upward, fingers pointing to your shoulders, inhale, lift your hips and waist, put your head on the ground, maintain natural breathing, and practice for 3 to 5 minutes.

8. Seated Twist

Sit down, stretch your legs forward, bend your right knee, place your right foot on the outside of your left knee, place your left hand on the outside of your right thigh, and your right hand on the ground behind your buttocks. First, inhale and straighten your spine upward. As you exhale, twist your spine to the right and backward. Practice each side once and hold for 30 seconds. Do three times on each side for a total of 3 minutes.

9. Inverted Arrow Pose

Lie on your back, lift your legs against the wall and stretch them straight, with your hips close to the bottom of the wall, a mat on your back, and your palms facing up on both sides of your body. Practice for 5 to 10 minutes.

10. Upright

Also called corpse pose, rest and stretch your body, practice for 10 minutes.