Menstrual cramps, a common pain that cannot be underestimated
Menstrual cramps are a monthly "uninvited guest" for many women. The dull pain in the lower abdomen, spreading to the lumbar, accompanied by bloating, fatigue, irritability... is enough to slow down the pace of life. In the cold season, this condition is often more severe due to the body's vasoconstriction and reduced pelvic blood circulation.
According to experts, the main cause of menstrual cramps is a strong contraction of the uterus under the influence of the hormone prostaglandin. Pain relievers can help relieve the seizure quickly, but long-term abuse is risky. Therefore, many women are looking to yoga as a more sustainable solution.
Yoga, a gentle but persistent way to relieve pain
Sharing with reporters, obstetrician and gynecologist Nguyen Thi Thu Ha, Central Obstetrics and Gynecology Hospital, said: Yoga helps relax pelvic muscles, improve blood circulation and reduce neurological stress, factors directly related to menstrual cramps. If you practice correctly and evenly, the effectiveness is quite obvious.
Here are 9 gentle yoga moves that are suitable for done during the "red light" days:
Child's pose (Balasana): Helps relax the lower back, hips, and calm the nervous system.
Cat - cow (Marjaryasana Bitilasana): Increased pelvic blood circulation, reduced spinal stiffness.
Forward bending ( Paschimottanasana): Soothes lower abdominal pain, reduces stress.
butterfly Lie (Supta Baddha Konasana): Relax your hip and pelvic muscles, reduce cramps.
Back Ninks (Supta Matsyendrasana): Exfoliate your organs, reduce cramps.
Happy baby (Ananda Balasana): Relieve pressure on the pelvis and lumbar.
Chest Kneel (Apanasana): Reduces bloating, releases gas.
Cobra snake (Bhujangasana): Stretches the abdomen, improves blood flow to the uterus.
Savasana: Relaxes the whole body, helping the body "reset".
These movements should be done slowly, combined with deep breathing, each holding position ranges from 30 seconds to a few minutes, depending on your physical condition.
Yoga therapist Hansaji Yogendra, Institute of Yoga The Yoga Institute (India), emphasized: "During menstruation, the goal is not to do heavy exercise or burn energy, but to nurture relaxation and hormonal balance."
Yoga does not replace medical treatment, but it is a trustworthy companion. When the body is listened to and cared for properly, the pain will also subside, like in winter, you have to give way to spring.
