In this short Yoga sequence we have thought about the well-being of women during the days of the menstrual cycle, a monthly appointment for many women that is annoying but which, thanks to yoga, can become a good opportunity to dissolve abdominal tension and work on the lumbar area, which is very stressed during those days. days.
Keeping the body moving in the pre-menstrual and menstrual phases, helps us to feel better physically and psychologically, this short routine is very effective especially if you hold each position for at least five deep breaths that allow the asanas to go deeper.
and rest your buttocks resting on your heels. Stretch your arms forward as far as you can and slide your chest and forehead to the ground. Stay five deep breaths while keeping your stomach and abdomen relaxed.. The elbows pull towards the torso and do not widen outwards and the coccyx rounds towards the pubis. Here, too, stay for five breaths.
straight up and enter the downward dog position, with feet parallel and legs hip-width apart.Then lift the right leg first upwards and then bring the knee to the ground between the palms resting it on the mat, move the left into the hollow of the right and sit on the ground with feet wide to the side of the buttocks. Lift your right arm and bring it up, bend your forearm and come down grabbing your right hand with your left hand and open your chest wide. Feel your abdomen relax. If you can't, bring your arms behind your back and grab your elbows. Now lean forward with your torso, keeping your pelvis flat on the ground. Let the abdomen compress and the head come down to the ground. Stay for five breaths and then slowly lift yourself up and repeat everything on the other side.
Repeat Gomukhasana on the other side.
Bring your palms to the ground and enter the Downward Dog Pose. From here lift your left leg upwards and then bring your knee forward between your palms, move your right into the hollow of your left and sit on the ground with your feet spread to the side of your buttocks. Lift your left arm up, bend your forearm and come down, grabbing your left hand with your right hand. Open your chest wide and feel your abdomen open. If you can't grasp your hands, bring your arms behind your back and grab your elbows. Bend forward with your torso, keeping your pelvis flat on the ground. Feel your abdomen. that compresses and lets the head go down to the ground. Stay for five breaths and then slowly lift yourself up.
or a bolster if you have it, spread your legs, bring the pillow between your legs bent forward resting your arms on the pillow. If you are very flexible you can bring your elbows to the floor and rest your chin on the palms of your hands. Relax here to five breaths., lift your right knee and bring it to your chest, then slide it on the floor to the left, entering a twist where the left hand pulls the knee towards the ground. The right arm opens outwards and the gaze follows it. Stay five breaths and repeat on the other side with the left leg, bringing the knee to the chest and then sliding it to the ground to the right, helping you with the right hand. The left arm opens outwards and the gaze follows it. Again, breathe deeply five times.
, breathe slowly and relax for as long as you like.(painful cycle). They also stretch the muscles of the inner thigh, groin and pelvis. They stimulate the function of the internal abdominal organs: ovaries, bladder and kidneys. They dissolve body muscle tension and fatigue, calming the mind and reducing stress and relieving any symptoms of headache, recharging the whole body with energy.
The intermediate work done with Gomukhasana (the position of the cow's face) and with the supine twist, tones the "abdomen and" lumbar area of the back, making the muscles of the whole spine more elastic, also strengthening the shoulders and arms, eliminates gradually the problems of sciatica and helps relieve muscle and nerve pains.
