Yoga exercises that are good for the uterus will help you relax more on the days of your period, increase fertility, and improve sex. Not only that, these exercises also make it easier for pregnant women to give birth.
Yoga is not only good for your skin, physique, mind, and physical body, but also for reproductive organs like the uterus. The yoga routine will help promote circulation to the uterus to keep this part healthy, improve menstrual problems, sex and fertility.
Here are 9 good uterine yoga exercises you can do to improve women’s health issues.
1. Narrow hook posture
Narrow hook posture (Badha Konasana) is a good yoga exercise for the uterus, abdominal organs, ovaries, prostate, bladder, and kidneys. This posture also helps you reduce fatigue, ease menstrual discomfort, reduce menopausal symptoms, help pregnant women give birth more easily.
Follow the steps below:
• Sit on a yoga mat with your back straight and legs stretched out in front
• Bend legs and position soles of the feet facing each other
• Move heels toward the groin as closely as possible, keeping knees touching the floor while still feeling comfortable
• Sit up straight, breathe evenly, relax your shoulders and arms on your feet or ankles
• Press the scapula against the floor and direct the top of the head straight up to the ceiling to lengthen the spine
• Hold this position for 30 seconds – 2 minutes, then return to the position with legs stretched forward.
2. Knee-close posture
Janu Sirsasana will help reduce depression, stimulate liver and kidneys, improve digestion, improve premenopausal symptoms, relieve fatigue, alleviate headaches and menstrual discomfort. . This exercise also helps pregnant women (up to the 2nd trimester) strengthen muscles.
Do the following knee-close posture:
• Sit upright on a yoga mat, legs straight forward
• Slowly bend the left leg into the body, use the hand to pull the left leg close to the groin so that the left foot rest on the right thigh
• Lower left leg thighs as hard as possible, at this time your right leg should still be kept straight
• Take a deep breath, then exhale in combination with reaching your whole body forward with your back straight, head down and breathing freely
• Try to squeeze down, arms stretched and clasped on the soles of the feet
• Hold this position for 1 minute then inhale, return to starting position and switch legs.
3. Sitting forward posture
Sitting forward posture (Paschimottanasana) is a yoga exercise that is good for the uterus, stimulates the liver, kidneys, ovaries, reduces menopause symptoms and menstrual discomfort. This posture also helps in the treatment of infertility, insomnia and helps reduce obesity.
Here’s how to do the folded front sitting:
• You sit up straight, legs straightened first, toes relaxed
• Inhale and lift your arms above your head, stretching your arms
• Exhale, squeeze your stomach, and bend forward, letting your stomach and head touch your feet
• Breathe evenly, and with each exhale, you will slowly pull forward more
• Stretch your arms as far as you can and keep your back straight (back doesn’t bend)
• Breathe in, return to a sitting position with your hands raised above your head, then exhale and lower your arms.
4. Bridge pose
Bridge posture (Setu Bandhasana) will help you relieve stress, stimulate abdominal organs, lungs, thyroid gland, reduce menopausal symptoms, reduce back pain, fatigue, headache, insomnia.
Here are the steps to help you do the bridge pose:
• First, you lie down in a supine position with your hands down beside your hips and thighs
• Bend your knees, leaving a shoulder-width gap between your legs
• Grab your ankles with your hands or knit your hands together and put your hands on the carpet
• Take a deep breath, lift your back up, press your feet to the floor, keeping your knees and hips in a straight line
• Raise chest, hips, and chin towards chest
• Hold this position for 30 seconds or longer, breathing evenly and slowly
• Lie down slowly, relax and repeat for 3 – 5 times.
5. Cobra pose
Bhujangasana is a yoga exercise that is good for the uterus, helps firm the buttocks, stimulates abdominal organs, soothes sciatica, relieves asthma.
You do the cobra with the following steps:
• Lie on your stomach on the floor, hands down, feet closed
• Move your hands up to shoulder height, rest your palms on the floor
• Slowly lift yourself up with your hands, inhale and lift your chin up
• Your hands are bent slightly to support your body and do not strain your arms
• Open your shoulders, squeezing your abdominals, thighs, and feet to the floor
• Hold for 15-30 seconds with regular, regular breathing
• Relax your body in a prone position, arms folded in front of you, put your forehead in your hands and relax.
6. Fixed angle posture lying on the back
Fixed-angle supine position (Supta Badha Konasana) stimulates uterine and abdominal organs such as the ovaries, prostate, bladder, and kidneys. Fixed angle poses also help stimulate the heart, improve blood circulation, reduce symptoms of menstruation and menopause.
Here’s how to do a fixed angle position on your back:
• You lie on your back on the floor, then bend your knees, bringing the soles of your feet together to form a fixed angle on the floor.
• Try to bring your heels closer to your groin, palms close to your hips, and resting on the floor
• Exhale, make sure the lower abdominal muscles tighten, feel the stretch in the lower back and the stability of the spine
• Breathe evenly, open your knees, feel the tension in your inner thighs
• Relax the entire spine, shoulders, and neck
• Hold this position for about 1 minute, breathe deeply and slowly
• Finally, press your lower back and knees firmly on the floor for the last muscle tension, then release your knees, returning to starting position.
7. Baby pose
Balasana is a yoga exercise that is good for the uterus, releasing tension in the chest, back, and shoulders. This exercise also helps you reduce dizziness, fatigue, stress and promotes blood circulation throughout the body.
The steps to taking the baby pose include:
• You kneel on the floor and sit on your heels
• When you feel comfortable, keep your knees and hips open and breathe evenly
• Exhale, bend forward between thighs, head and toes touching the floor, neck relax
• Bring hands outstretched forward, palms face down
• Relax your shoulders, feel the weight of your shoulders, and relax on your lap
• Hold this position and breathe evenly for 30 seconds – 1 minute or longer to relax
• Then, you inhale and lift to end your pose.
8. Squatting posture
The squatting posture (Malasana) helps to tone the abdominal muscles, improving the function of the colon. This posture also increases circulation and blood flow in the pelvis, which enhances libido and improves fertility.
You can do the squatting posture below:
• Sit down, feet side by side, feet touching the floor, and thighs slowly widening
• Exhale, squeeze your stomach, and move forward slowly between your thighs
• Fold your arms and rest your elbows on your thighs
• You breathe evenly, hold the position for 15-30 seconds and increase if possible
• Then you inhale and lift to relax.
9. Footrest posture on the wall
Vipareet Karni (Vipareet Karni) is a posture that helps you relieve headaches, increase energy, reduce back pain and ease menstrual cramps.
You can perform leg relaxation on the wall by following the steps below:
• Sit on a practice mat placed close to the wall
• Legs extended and right hip facing the wall
• Lower the upper body to the floor while resting the foot on the wall
• Adjust the body lying perpendicular to the wall, the buttocks are as close to the wall as possible, the thighs are comfortable
• Shoulders be close to the floor, legs straight but not flexed at the knees
• Place hands comfortably on the floor, palms up
• Completely relax your shoulders and arms
• Breathe gently, releasing your head, neck, and spine on the floor
• Hold this position for 5-15 minutes
• Then, bend your knees, roll over to the right, lie on your side for a while, then return to a comfortable sitting position.
Pregnant women and people with injuries to any part of the body should consult their doctor before practicing yoga. You can also go to the yoga studio to be instructed by an expert to perform the correct movement to avoid the risk of unwanted injury.
Hoa Vu | Health CPN
The articles of Hello Health Group and Health CPN are for reference only, and are not a substitute for medical diagnosis or treatment.
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