Hia nhan (Ardha Chandrasana)
The Mid-Autumn Festival pose requires you to stand on one leg, maintain balance and control your posture, help practice body control, avoid the risk of falls - a common problem caused by osteoporosis; activate core muscles (core muscles), improve posture and enhance overall stability; enhance coordination between organs, maintain the flexibility of the nervous system and muscles.
How to do it: 1.
Stand up straight, step one foot forward.
2.Lower yourself, bring one hand to the floor, and raise the other hand.
3.Raise your back leg so that your body forms a sideways T shape.
4.Hold the pose for 20-30 seconds, then switch sides.
Frog pose (Mandukasana)
Frog pose (Mandukasana) is a yoga exercise that helps reduce uncomfortable symptoms during premenopause, supports bone and joint health, improves blood circulation and balances natural hormones.
During this period, estrogen and progesterone levels decrease, leading to many problems such as hot flashes, irritability, insomnia, osteoporosis.Mandukasana stimulates the hormonal glands, especially the adrenal glands and pancreas, thereby supporting hormone regulation, reducing emotional disorders; improving pancreatic function, supporting blood sugar control, reducing abdominal tension, and improving the digestive system.
How to do it: 1.
Kneel, knees are extended to the sides.
2.Bring your hands together in front of your chest.
3.Inhale, gently bend down, squeezing your abdomen into your thighs.
4.Hold the pose for 20-30 seconds, breathing evenly.
Forward bending pose while sitting ( Paschimottanasana)
Forward bending pose while sitting ( Paschimottanasana) has a positive impact on women's health during premenopause, improving body flexibility, reducing stress and supporting hormonal function.
Decreased estrogen levels are one of the causes of premenopausal symptoms such as hot flashes, insomnia, fatigue, stress.
How to do it: 1.
Sit up straight, extend your legs forward.
2.Inhale, raising your arms up.
3.Exhale, slowly bend forward, trying to touch your feet.
4.Hold the pose for 30 seconds, relax.
Dairy cow pose (Gomukhasana)
The breast pump pose (Gomukhasana) is especially helpful for premenopausal women, improving body flexibility, reducing pain, balancing hormones and improving the spirit.
A decrease in estrogen during the premenopausal period can cause hormonal imbalances, leading to symptoms such as hot flashes, irritability, anxiety, insomnia.gomukhasana stimulates the hormonal glands, especially the yao and adrenal glands, reduces stress and improves memory.
How to do it: 1.
Sit on the floor, bend your right knee and place your right foot on your left thigh.
2.Bring your right hand up, bend your elbow and bring your left hand behind your back to grasp your right hand (if possible).
3.Keep your back straight, breathe deeply for 30 seconds, then switch sides.
