During the menstrual cycle, hormonal substances (prostaglandins) cause uterine muscle contractions. Higher levels of this substance are associated with severe abdominal or spinal pain. For the lucky girls, these days of the month pass without being felt at all, but for the rest the pains become terrible and unbearable. If you belong to the second group, these yoga-based exercises, not at all complicated, can help you a little. It only takes 5 minutes of your time.
1. Forward Bend
- Stand straight with your feet together and breathe deeply.
- Raise your arms up slowly and place them in front of your body, bending until you reach your feet.
- Stay like this for 1 minute.
2. Supported Half-Moon
- Stand on your left side, facing a wall.
- Slowly step forward, bringing the fingertips of the left hand towards the floor. At the same time, lift your right leg behind you.
- Try to keep your right leg in the same direction as the rest of your body.
- Stay like this for 30 seconds. Then, switch sides and do the same.
3. Head to Knee
- Uluni me një këmbë të shtrirë dhe tjetrën të përthyer.
- Merrni frymë thellë dhe ngrini krahët lart.
- Teksa lëshoni frymën, ulini krahët dhe përkulni trupin drejt këmbës.
- Qëndroni kështu për 30 sekonda. Më pas, me këmbën tjetër, bëni të njëjtën gjë.
4. Wide-Angle Forward Bend
- Shtrihuni me këmbët e hapura dhe përpiquni të tërhiqni përpara krahët sa më shumë të mundeni.
- Qëndroni kështu për 1 minutë.
5. Reclined Bound Angle Pose
- Sit on the floor with a blanket wrapped across the length of your back and hold a pillow at first.
- Bend your knees bringing your heels together and then slowly put your back on the blanket and
your head on the pillow.
- Hold and exhale continuously and finally rest in that position for 1 minute.
