Waiting for women’s days is frequently a lot more undesirable than their offensive: hormonal adjustments entail a chain of problems, among which impatience, tearfulness, pain and pains in the abdominal areas are leading.
These days, special workouts from yoga exercise can help. They help to loosen up the nerves, boost the flow of blood to the pelvic body organs, reinforce the interior muscles and also stabilize the endocrine glands, which positively impacts the hormone history and also health.
A facility of asanas from yenga yengar that will assist wait for essential days for the SHE was prepared by the instructors of the yoga exercise center «Namaste» Tatiana Kamchatova and also Marina Cheshunas.
Note: When executing all exercises, focus your attention on developing a free space between the breast and also lower abdominal areas. In numerous postures, it serves to utilize a special cushion or a folded up covering to make it easier to execute with a pain disorder. Asanas perform 2-5 minutes, relying on the condition.
Pose of the linked corner. Resting at the wall surface, put your feet in front of you, spreading your knees. To achieve complete relaxation and better grip, you can utilize a belt, as shown in the picture.
The posture of the bound angle is lying. The legs are similar to the previous placement. To much better fix your feet, place a special block, covering or publication under them for more comfort and security of position.
Execution of the option resting on the wall is advised for an extreme discomfort disorder: the feet rest versus the wall. Workout assists to soothe cramps and also tension in the pelvic location.
Pose of an upside down staff. Relax rising of two rollers (or folded blankets), you can put a blanket under your head. Legs are strapped together to make sure that they can be relaxed while executing asanas.
Pose lying with the leg withdrawn. Utilize the belt if you discover it tough to reach the foot with your hand. To not maintain a foot on weight, use as a support roller.
The position of the warrior is face down. Resting in an embrace with a roller hing on the reduced abdomen, decreases discomfort as well as lowers muscle tension.
Tilt forward to the knee. The relaxing posture eases irritability as well as stabilizes the work of the reproductive body organs.
Alternatively, you can move the roller better to the foot. If you really feel undesirable feelings in the stomach, nausea, exercise is better replaced by another.
Tilt onward with one bent leg. The posture aids to remove anxiety, anxiousness, convulsions of modest severity.
When doing each exercise, be assisted by your very own sensations, relocating, including or removing a roller or blanket depending on the problem.
Tilt forward with two legs attached with each other. The pose aids to normalize the state of mind and also eliminate the headache.
Pose of the edge. Improves blood flow in the pelvic location as well as boosts the ovaries.
Slant sideways in a sitting pose. Because of a tiny turn of the trunk helps to enhance the impact of the previous posture— improves blood circulation, the job of the ovaries and also kidneys.
Tilt ahead in the sitting position. When doing the present, take care not to squeeze the front surface of the body. The stomach must be free. In the incline, do not concentrate on squeezing the tummy, yet on pulling forward.
Pose of the bridge. Helps to loosen up, totally loosen up and also do away with irritation.
Pose of the inverted lake. Discharges the body organs of the small hips. Upside down postures are not advised during menstruation, but with PMS this position facilitates the condition.
Stretching utilizing a chair. If you locate a firm chair, he will come to be a faithful aide when carrying out stretch placements. Use coverings and rollers to change the height.
Shavasana— a pose of leisure. Spreading arms and legs, closing your eyes, kick back every muscular tissue of the body, starting with the face.