The state of the back and the blood circulation in the pelvis is the basis of female health. Poor blood and lymph circulation can cause all sorts of different problems like gynecological diseases, belly pain, pain in the lower back, hemorrhoids, sexual disorders, and problems with the intestines. In yoga, there are exercises that first and foremost impact important female body functions and can prevent some health issues.
We at Bright Side have collected the basic asanas that help the body to recover and feel great. And the best time to do them is right in the middle of the day — if that’s not possible, you can do them any time that’s convenient for you.
How to do it. Sit straight, put your feet together, and spread the knees out to the sides, lowering them as close to the floor as you can. You can lean on the wall with your shoulder blades in order to control your posture. The lower back shouldn’t touch the wall. Stretch upward.
The time: 1-3 minutes.
The effect: Relieving tension from the belly and the inside of the hips, increasing the mobility of the hip joints, and stabilizing the menstrual cycle.
How to do it. Sit down on a plain surface, the back should be straight, and the legs should be crossed so the knees are on top of the feet. Put your left arm behind you and put your right arm on your left knee. When breathing in, stretch upward, and do a twist, hold it for 20 seconds. Repeat on the other side.
The time: 2 minutes.
The effect: Relaxing the back, improving digestion, and decreasing the waist size.
How to do it. While lying on your back, lift your legs, straighten them, and put them against the wall, you can spread them at shoulder width. Spread your hands to the sides. Relax, stretch your legs, and slowly breathe in, expanding your rib cage and melting your shoulder blades into the ground. Hold this position and try to breathe slowly and deep.
The time: 3–5 minutes.
The effect: Opening the chest, relaxing the shoulders and the belly, increasing the circulation of the lymphatic fluid, decreasing leg swelling, stimulation of the organs of the abdomen, and getting rid of tiredness and bad moods.
How to do it. Sit on your knees and then slowly release the legs and lower your buttocks between your heels, the feet should be on the sides of the hips. Press your palms together in prayer position in front of your body. Stretch your neck and your back and open your chest. Breathe deep.
The time: 1 minute.
The effect: Stretching the hip muscles and the muscles between your legs, relieving period pain, and improving the mobility of hip joints.
How to do it. Sit down with your back straight and spread your legs as wide as you can. When breathing in, lift your hands up. When breathing out, lean forward as much as you can, but don’t round your back, instead only lean in as much as you can while keeping your back straight.
The time: 1 minutes, 8–10 times.
The effect: Making the back stronger, getting rid of spasms in the groin, stimulating blood circulation in the pelvis, improving the function of the ovaries, regulating the menstrual cycle, and preventing cellulite.
How to do it. Sit on a mat, your pelvis should be on your heels, spread the knees to the sides — keeping the feet together, lean forward with your chest. Stretch your hands forward as far as you can, put your forehead to the floor, hold this position.
The time: 1 minute.
The effect: Relaxing the lower back and the neck and stimulating blood circulation in the small pelvis area.
How to do it. From a sitting position on your heels with your knees spread to the sides, put your hands as far forward as you can, stretching well. Lift your pelvis, and straighten your arms and legs. Move the weight of your body to the legs, trying to put the heels on the floor. Keep your legs and back straight, without bending them or rounding the back.
The time: 2 times, 30 seconds each.
The effect: Regeneration of brain cells, bringing color to the face, stretching the back of the hips, decreasing the signs of cellulite, stretching the back, and removing neck spasms.
How to do it. From a standing position, lift your right leg behind you, bend it at the knee and grab your ankle with your left hand. Pull it back and up. Drop your right leg and move it forward, repeat on the other leg.
The time: 30–40 seconds for each leg.
The effect: Improving posture, kidney function, and metabolism.
How to do it. Lie on your back, bend your legs at the knees, put your feet shoulder-width apart, and put your arms along your body. Lift the pelvis and bend the back, without lifting the shoulders, neck, or head from the floor.
The time: 1 minute.
The effect: Eliminating back pain, making the abs stronger and preventing painful periods, decreasing the amount of waist fat, and improving digestion.
How to do it. Lie on your back, and if you need to, put a small pillow or comforter under your head. Bend your knees and pull your feet as close to the pelvis as possible. Spread the knees to the sides and put the feet together. Put your hands by your sides. Relax completely when breathing out.
The time: 3 minutes.
The effect: Relaxing the muscles, a positive influence on the mood, a slow stretching of the lower back and the inside of the hips, stimulating the blood circulation in the small pelvis, and improving the circulation of the lymphatic fluid.
These exercises are also great because you don’t need any special preparation before them. You can do them at home or outside. Do you know any other effective exercises you could share with other people?
Illustrated by Natalia Okuneva-Rarakina for BrightSide.me