Bridge pose + sage essential oil to relieve premenstrual discomfort

Before your period, do you always feel slight abdominal pain, swelling in your face, hands and feet, headaches, dizziness, breast pain, rough skin, and acne? Are you even prone to symptoms such as anxiety, irritability, restlessness, crying, and inability to concentrate? Yoga teachers recommend doing two movements before menstruation and massaging with three essential oils suitable for relieving stress, which can effectively alleviate the troubles of premenstrual syndrome.

Before menstruation, some uncomfortable symptoms often occur, which are very troublesome for women.

Regular exercise can help you relax and relieve menstrual symptoms

Moderate exercise and physical and mental relaxation before menstruation can alleviate the discomfort caused by premenstrual period in the long run; Show Chwan Medical System Health Management Center invited yoga teacher LuLu to demonstrate two movements suitable for women, such as bridge yoga, which can relieve menstrual pain; cat yoga, which can relax the pelvic muscles and reduce lower abdominal discomfort. Just 20 minutes of exercise a day can help improve premenstrual symptoms.

In addition, it is necessary to combine it with specific essential oil massage to stimulate the secretion of female hormones and relax tense emotions. Suitable essential oils include: "Clary Sage" essential oil has a hormone balancer and is beneficial for regulating premenstrual syndrome. Geranium essential oil can strengthen the circulatory and endocrine systems, balance sebum secretion, and make the skin plump. Sweet fennel essential oil can also relieve lower abdominal discomfort.

【Bridge Yoga / Relieve premenstrual pain】

It can stretch the abdomen and chest, relieve menstrual pain, strengthen the digestive system, increase spinal flexibility and elasticity, help relieve back pain, eliminate foot fatigue, and prevent varicose veins.

Yoga teacher LuLu demonstrates bridge pose yoga, which helps relieve menstrual pain.

Action 1: Lie flat on the ground with your knees bent and your feet open to the width of your pelvis, with your soles flat on the floor.

Action 2: Place your palms on the ground, heels close to your buttocks, and stretch your arms out on both sides of your body with your palms on the ground.

Action three: Inhale and lift your hips up, trying not to let your back completely leave the ground, with your shoulders against the ground; keep your head straight.

Action 4: Exhale and slowly return your body to the floor. Repeat the exercise 8-10 more times.

【Intimate Reminder】：

When doing the bridge yoga stretch, be sure to maintain balance and slowly return to the preparatory position to avoid injury to the cervical spine and spine.

【Cat Yoga / Relieve Lower Abdominal Discomfort】

Stretching and relaxing the pelvic muscles can relieve lower abdominal discomfort before menstruation and enhance blood circulation and reproductive system function.

Yoga teacher LuLu demonstrates cat pose yoga to relieve lower abdominal discomfort before menstruation.

Action: Kneel on the ground with your hands on your knees, your body in a "ㄇ" shape, and prepare yourself.

Movement 2: Exhale, curl your tailbone inward, draw your abdomen in, arch your back, and bring your chin close to your collarbone.

Action three: Inhale, support your body with your palms, stretch your back forward, and look forward.

【Intimate Reminder】：

Note that the distance between your palms and knees should be the length of your body, so that the spine can move in the most relaxed state. The elbow joint needs to remain stable and flexible. People with loose joints need to pay special attention and avoid getting their elbows stuck. Also, be careful not to push your upper body downward. Instead, push your shoulders back and lift your chest up.

Essential oil massage at the end of yoga

Teacher LuLu recommends that women apply three essential oils, namely clary sage, geranium and sweet fennel, to their lower abdomen and lower back before going to bed every day, and perform aromatherapy massage for 5 minutes each to reduce the discomfort caused by premenstrual syndrome and make the menstrual period smoother.

Essential oil massage is to place the index finger, middle finger and ring finger on the lower abdomen and massage in a clockwise direction around the navel.

Step 1: Pour about a 5-yuan coin-sized amount of essential oil on your hands and rub the essential oil in your palms to warm it.

Step 2: Place your palms in front of your face and take a few deep breaths.

Step 3. Place your index, middle and ring fingers on your lower abdomen and massage around your navel in a clockwise direction.

Step 4: Massage up and down with your fingers near the sacrum (the last section of the waist) in the lower back.

Step 5: Repeat steps 3 and 4 for about 5 minutes.

【Intimate Reminder】：

It is not recommended for women with uterine fibroids to use essential oil aromatherapy because it will stimulate the secretion of estrogen and proliferate uterine fibroids. It is also not suitable for pregnant women.

Regular exercise can reduce restlessness before menstruation, and moderate essential oil massage can relax your mood. More importantly, don’t forget to pay attention to dietary adjustments, and avoid eating fried and cold foods. Nutritional supplements are also important, so that you can be a beautiful woman during menstruation.