Premenstrual syndrome is so annoying, it turns out it’s caused by hormone disorder! Yoga teacher teaches 3 pelvic exercises to relieve premenstrual discomfort

Some women begin to experience premenstrual syndrome symptoms such as dysmenorrhea, headache, dizziness, abdominal pain, etc. a few days before their period, and may even have nightmares when they sleep at night. Premenstrual syndrome occurs mainly due to the impact of hormonal fluctuations on women's menstrual cycle. How to get rid of this recurring "premenstrual syndrome"? Health yoga teacher Sisii teaches 3 pelvic exercises to deeply massage the uterus, promote hormone coordination, relieve women's premenstrual discomfort, and enjoy a happy menstrual period.

3 pelvic exercises to relieve women's premenstrual discomfort

[Move 1/Supine Butterfly Pose]

• action:

  1. Lie flat on the yoga mat with your feet on the ground and your knees bent; place your hands naturally on both sides of your body with your palms facing up.

  2. Gently open your feet with your knees bent and soles facing each other.

  3. Maintain the same posture for 5 to 10 minutes while doing abdominal breathing.

  4. When you are finished, slowly return your feet to the starting position.

• Description: This movement can relax the hip joint, adjust the position of the pelvic cavity, relieve abdominal pressure, promote blood circulation in the lower body, adjust hormone secretion, deeply massage the uterus, and relieve pre-menstrual discomfort symptoms.

Supine butterfly pose.

[Move 2/Pigeon pose]

• action:

  1. To prepare, support yourself with your hands, kneel on the ground with your feet, and slowly shift your center of gravity backwards. Straighten your feet with the soles of your feet touching the ground, and your body will naturally form an "inverted V" shape (downward dog pose).

  2. Lift your right foot and bend it forward, bring your right knee close to your right wrist, and slowly sit back with your hips; straighten your left foot backward with the instep touching the ground.

  3. Keep your upper body and waist straight, and keep your pelvis as close to the ground as possible. Depending on your flexibility, slowly lean forward with your upper body, stretch your hands forward, and keep your forehead on the ground. Pay attention to stretching your spine as much as possible. Keep your right buttocks on the ground, with the back of your hands and soles of your feet facing up. Stay for 5 to 10 abdominal breaths.

  4. After completing the movement on the right side, slowly return your body to the normal position and then perform the movement on the left side.

• Description: This movement can restore the left-right balance of the pelvis, eliminate fatigue in the pelvis and buttocks, promote blood circulation, help the endocrine function to function normally, and prevent gynecological diseases during women's menstrual cycle.

Pigeon pose.

[Move 3 / Half Dragonfly]

• action:

  1. Sit cross-legged on a yoga mat, open your right foot in front of the mat, and pull your left heel close to your groin.

  2. Gently twist your body to the right, straighten your torso and slowly lie down on your right foot. Hold your right heel with both hands or place them on both sides of your right foot. Stay for 5 to 10 breaths.

  3. After completion, slowly return your body to the ready position, and then switch to the left movement.

• Description: This movement can enhance blood circulation in the pelvic cavity, strengthen the lower abdominal and lower back muscles, and warm the uterus. It is effective in relieving premenstrual syndrome, cramps, back pain, as well as calming the nervous system and reducing irritability. However, this move is not suitable for use during menstruation.

Half dragonfly pose.

◎Action design/healthy yoga teacher Sisii.

◎Action demonstration/Teacher Sisii.