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 lucky girls, these days of the month go by without being felt at all, but for the rest the pain becomes horrible and unbearable. If you are part of the second group, these yoga-based exercises, not complicated at all, can help you a little. They only take 5 minutes of your time.
1. Forward Bend
- Stand with your feet together and take a deep breath.
- Lift your arms slowly and place them in front of your body, bending over until you reach your feet.
- Stand like this for 1 minute.
2. Supported Half -Moon
- Stand on your left side, in front of a wall.
- Slowly move forward, bringing your fingertips to the floor. At the same time, raise your right leg behind you.
- Try to keep your right foot in the same direction as the rest of your body.
- Stand like this for 30 seconds. Next, change 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 along the length of your back and hold a pillow at the beginning.
- Bend your knees by joining the heels of your feet and then slowly place your back on the blanket and
your head on the pillow.
- Hold and exhale constantly and finally rest in that position for 1 minute.
Source: Shape Magazine
