10 easy yoga poses especially good for women's he alth

Table of contents:

10 easy yoga poses especially good for women's he alth
10 easy yoga poses especially good for women's he alth
Anonim

Circulation in the pelvic area and the condition of the spine are the foundation of every woman's he alth. Several unpleasant problems can arise from the lower abdomen, such as gynecological diseases, pain and heaviness in the lower abdomen and lower back, hemorrhoids, sexual disorders, and intestinal problems. The practice of yoga as a whole helps to avoid these and many other ailments, but there are a number of exercises that specifically affect the normal functioning of the female body. With these simple postures performed every day, you will be able to maintain your he alth and prolong your youth. The entire yoga session with these poses can be done at home without any special pre-workouts.

1. "Butterfly"

Image
Image

Daily yoga practice is best to start with this pose, as it not only helps to stretch the muscles and prepare the body for the next steps, but also allows you to limit yourself to one pose at first. The result will be the removal of abdominal tension, relaxation of the inner thigh, increased mobility of the hip joints and alignment of the menstrual cycle.

To get into the butterfly pose, sit up straight, put your legs together, spread your knees and lower them as close to the ground as possible. To control the posture, you can touch your back against the wall, leaning your sacrum and shoulder blades against it. The bottom part should not touch the wall. Try to stretch your body as much as possible by staying in the pose for one to three minutes.

2. Turns

Image
Image

With just two minutes of exercise with this pose, you can relax your spine, improve digestion and reduce your waist.

Sit on a flat surface and bend your legs slightly so that your knees are in line with your hip joints. Keep your back straight. The legs should be crossed so that the knees rest on the feet. Place your left hand back and your right hand on your left knee. On an inhale, stretch your torso up and turn to the left, holding the position for 20 seconds. Make a turn in the other direction.

3. "Birch" near the wall

Image
Image

This is one of the easiest poses, but the effect of it is invaluable. Judge for yourself: "birch" relaxes the shoulders and stomach, improves lymph flow, eliminates swelling of the legs, stimulates the abdominal organs, and also invigorates and improves mood.

Lie on your back, lift and stretch your legs, resting your heels against the wall. Spread your arms to the sides, relax, rounding the ribs and shoulder blades up. Stay in this position for three to five minutes, breathing evenly and deeply.

Image
Image

Money tree pleases with lush flowering: my secret is to care for the leaves

Image
Image

"We are still friends": Derevianko commented on the breakup with his wife

Image
Image

Brazilian bikes 36km daily to take his beloved home

4. "Hero Pose"

Image
Image

Just a minute in this position, you will stretch the muscles of the thighs and perineum, relieve pain during menstruation, and improve the mobility of the hip joints.

Kneel and then slowly sit between your heels, keeping your feet along your thighs. Place your palms together and hold them in front of you at chest level. Relax your chest, tighten your muscles and breathe deeply.

5. Side leg stretch

Image
Image

With simple exercises performed in this pose, you can strengthen the spine, eliminate attacks of pulling pain in the groin area, stimulate normal blood circulation in the pelvic area and ovaries, regulate the menstrual cycle and prevent cellulite.

Sit up straight, spread your legs as wide as possible. Inhale and raise your arms, and as you exhale, lean forward without rounding your back. Don't try to lower yourself if you can't keep your back straight because the most important thing is not to round your spine. Repeat steps 8-10 times within one minute.

Image
Image

Vietnam police academy student reveals how she takes care of her skin

Image
Image

It is useful to wash often: myths about shampoo and hair care that only harm

Image
Image

Women's Jeans: One Detail to Consider Before You Buy

6. "Hero Pose" face down

Image
Image

Thanks to this pose, you will relax the lumbar and cervical regions, and also normalize blood circulation in the pelvic area.

Sit on the mat with your pelvis resting on your heels and slightly spread your knees to the sides. Lean forward with your chest on your knees. Stretch your arms as far forward as possible while keeping your pelvis on your heels, lower your forehead to the floor and stay in this position for one minute.

7. "Dog" that looks down

Image
Image

By doing this pose twice in a row for 30 seconds, you will help renew brain cells, improve complexion, stretch the muscles of the back and hips, reduce cellulite and eliminate pain in the spine and cervical region.

Sit on your heels with your knees slightly apart, and from this position extend your arms as far forward as possible, straightening well. Raise your pelvis, straighten your arms and legs. Shift your weight onto your feet, trying to keep your heels fully on the floor. Keep your arms and spine straight without rounding your back.

Image
Image

"Dad gets offended." Agata Muceniece about relations with Priluchny after a divorce

Image
Image

Rare shot: Viktoria Isakova showed her grown daughter from Yuri Moroz (new photo)

Image
Image

Why French children are well-behaved: eight ways to raise them

8. "Pose of the dancer"

Stay in this pose for 30-40 seconds on each leg and you will be surprised how much your posture will improve. It also promotes good kidney function and a fast metabolism.

Stand up straight, stretch your left leg back, bend it and hold the ankle with your left hand. The leg should be tense, bent back and up. Stretch your right arm forward, hold for a while, then repeat with the other leg.

9. "Bridge" on the shoulders

Image
Image

Found in high school gym class, this pose relieves back pain, strengthens the abdominal and abdominal muscles, prevents painful periods, reduces lower back fat, and improves digestion.

Lie on your back, bend your legs, spread them shoulder-width apart and stretch your arms along the body. Raise your pelvis and arch your back without lifting your shoulders, neck, and head off the floor. Stay in this position for one minute.

10. Relaxation in a "butterfly"

Image
Image

End the cycle with this simple yet beneficial pose. It relaxes muscles, has a positive effect on the psyche, slowly lengthens the waist and inner thighs, stimulates blood circulation in the pelvic area, improves lymph flow.

Lie on your back with a small pillow under your head if necessary. Bend your legs, placing your feet as close to your pelvis as possible. Spread your knees and connect the soles of your feet. Spread your arms to the sides along the shoulder joint. As you exhale, relax completely and remain in this position for three minutes.

Recommended: