5 posturi de yoga pentru ameliorarea durerilor menstruale

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De Irina Constantin
21 mai 2019

Pe langa multiplele sale efecte pozitive, yoga te poate ajuta si la ameliorarea durerilor menstruale. Incearca-le si o sa vezi cum vor fi ameliorate durerile de spate, crampele abdominale sau balonarea.

Desi ai putea crede ca nu este indicat sa te misti foarte mult atunci cand esti in cea mai dificila perioada a lunii, specialistii spun ca sportul ajuta enorm la ameliorarea durerilor menstruale.

Yoga reprezinta mixul perfect intre miscare fizica si echilibrare emotionala, ceea ce o transforma in practica ideala pentru femeile aflate la menstruatie sau in perioada premergatoare acesteia.

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Daca si tu suferi de sindromul pre-menstrual (PMS) sau ai o stare puternica de disconfort in timpul menstruatiei, poti incerca urmatoarele exercitii.

1. Balasana sau pozitia copilului, cu variatii

Aceasta pozitie de yoga se numara printre cele mai usoare, insa efectele sale sunt uimitoare. Balasana te ajuta sa iti relaxezi coloana vertebrala si muschii din aceasta zona. Astfel, postura contribuie la ameliorarea durerilor menstruale care se resimt la nivel lombar.

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These feel amazing! Childs Pose is one of the most common poses in yoga for digestion, relaxation, posture, recovery, back pain, shoulders, and stress/anxiety – but did you know these variations? For more modifications and progressions to all the foundational yoga poses, check out our ebooks (link in bio) 🙏🏻❤️ Share this with someone that could benefit and save it for the next time you practice. Thanks for sharing @yoganama #inflexibleyogis ・・・ I love child pose and I love twisting. It feels good for my spine as I spend a lot of time at my desk writing. And since I have a tendency to be high strung and stressed out, it’s my way to bring ‘instant peace’ and clear the mind. Works most of the time 😀. . There must be more than a dozen ways that I have learnt to hang in this pose and today I’ve shared three of those. . I chose these in particular as they’re also good for the Vata season. Air element tends to get trapped in the spine making it stiff so twists always help to release it. I particularly sense it in the middle-upper back so I’ve been focusing more on these. But any type of twists are great for Vata – just make sure you move with the breath and do them as a part of a complete yoga practice and not standalone ❤️. . . . #yoga #yogini #yogaasana #childpose #childposevariation #balasana #threadtheneedle #spinaltwist #yogatips #yogatutorial #howtoyoga #indianyogateacher #wellnessblogger #ayurveda #vatadosha #ayurvedicyoga #ayurvedaeveryday #ayurvedayoga #yoganama #ayurnama #yogagirl #yogachick #air #blackandwhite #yogapants #wellnessthatworks #healthyliving #stressfreeliving #yogaforbeginners

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Nu este nevoie decat sa stai cu sezutul pe calcaie si sa apleci incet trunchiul in fata, putin cate putin, pana ajungi cu mainile pe saltea. Senzatia este una de usoara intindere, nicidecum de fortare a corpului.

Cele mai relaxante pozitii de yoga indicate inainte de culcare – le faci in pat

Pentru un plus de relaxare si intindere la nivelul spatelui, poti incerca variatiile acestei posturi. Din pozitia clasica, rasuceste usor coloana si mergi lent cu mainile spre partea stanga, apoi spre partea dreapta.

Daca ai o mobilitate buna, poti rasuci coloana mai mult, pana cand ajungi cu unul dintre umeri pe saltea si cealalta mana se intinde in partea opusa.

2. Janu Sirsasana sau pozitia capului la genunchi

Pozitia Janu Sirsasana te ajuta sa intinzi si sa detensionezi zona inghinala, pelvisul, soldurile si spatele. Este o pozitie de dificultate usoara spre medie, care garanteaza ameliorarea durerilor menstruale si relaxarea musculara completa.

Stai in sezut, intinde picioarele in fata si indreapta coloana vertebrala. Aliniaza-ti capul cu restul corpului, apoi indoaie unul dintre genunchi si adu talpa cat mai aproape de zona inghinala.

Apleaca-te incet, pastrand spatele in linie dreapta. Incearca sa atingi genunchiul cu capul, insa nu forta miscarea. Daca nu ajungi cu capul atat de jos, poti folosi o perna pe post de sprijin.

3. Bitilasana/Marjaiasana sau pozitia vacii si pozitia pisicii

Desi reprezinta doua asane diferite, de cele mai multe ori sunt practicate impreuna, intr-o secventa unica. Aceste doua pozitii sunt excelente pentru incalzirea si relaxarea spatelui in perioada menstruatiei. In plus, practicand cele doua pozitii, abdomenul se va intinde si contracta cu blandete, eliminand astfel senzatia de balonare si crampele.

Pozitii de yoga care te scapa de balonare

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C A T – C O W ✨Cat pose, aka Marjaryasana, followed by Cow pose, aka Bitilasana, is my perfect warm-up sequence 🧡 It really helps me to stretch my neck and torso and bring extra flexibility to my back before my practice. Its especially good to counter the stiffness that comes from office work or if you regularly suffer from back pain🧘🏽‍♀️ Another simple pose, but I’m finding that the simple ones are the most effective 🙌🏽✨#yogaposes #catcow #catcowpose #ukyoga #yogauk #myyogajourney #yogapractice #yogabeginner #namaste #yogisofinstagram #wednesdaymotivation #cambridgeyoga #yogafamily #yogalondon #namastella #youdoyou #yogaprogress #yogastudent #yogaeveryday #yogaanywhere #yogalondon

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Asaza-te in patru labe, cu genunchii la nivelul soldurilor si cu mainile la nivelul umerilor. Tine spatele si capul intr-o pozitie neutra, apoi incepe sa inspiri si sa arcuiesti coloana. Ridica incet capul si privirea spre tavan.

Incepe sa expiri si sa rotunjesti spatele, in timp ce pelvisul urmareste aceeasi miscare. Lasa si privirea spre saltea, nu numai capul. Repeta secventa de cateva ori, respirand adanc si sincronizand inspirul si expirul cu fiecare miscare.

4. Vajrasana sau pozitia fulgerului

Majoritatea femeilor se confrunta la menstruatie cu stari emotionale puternice. Vajrasana este o postura simpla, care te ajuta sa ramai concentrata, sa respiri constient si sa iti observi cu atentie corpul si sentimentele.

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Yoga poses don't have to be difficult to be beneficial. In fact, poses you find difficult should be approached with caution and if possible, the guidance of an experienced instructor. If you're new to the practice, it's better to focus mainly on poses meant for beginners. Then as you become more comfortable, start introducing poses you find a little more challenging, always being mindful of your body's limitations. Yoga is not meant to be hard. Experienced yogis are not just about those fancy insta poses. You'll find their practice consists mainly of these fundamental, attainable poses. Take this one – #thunderbolt – hard on the knees for some, but easy for most. Thunderbolt is calming and stretches the legs, ankles, knees and feet. You're meant to hold this pose for a while, so much so that it is a great pose to replace seated postures in meditation, if you prefer it ⚡ . . . . #vajrasana #meditation #kneelingpose #easyyoga #yogaforbeginners #yogafamily #yogaforlife #calm #destress #legstretches #yogapractice #yogastrong #yogachallenge #yogafun #yogaadvice #yogatips #iloveyoga #yogaeveryday #yogatherapy #bodypositive #yogaaddict #namaste #yogisofig #canadiangirl #yoga

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Stai cu sezutul pe calcaie, cu picioarele apropiate si spatele drept. Trage de umeri in spate si deschide pieptul. Apoi respira adanc timp de cateva momente si lasa-ti gandurile sa se linisteasca.

5. Supta Baddha Konasana sau pozitia zeitei

Incheie seria de posturi cu aceasta asana relaxanta. Pozitia zeitei iti permite sa iti detensionezi spatele, mainile, umerii si picioarele. In plus, iti va aduce ameliorarea durerilor menstruale simtite in zona pelvisului, intinzand aceasta parte, in acelasi timp cu soldurile si partea din spate a picioarelor.

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Supta baddha konasana. . This pose creates a gentle stretch for the inner hips and groin, often neglected areas. This pose helps to relieve symptoms of stress, insomnia, mild depression, menstruation, and menopause. It also help balance out the sacral chakra. Stay here for at least 7 minutes. 📸: @j0rddann . Featuring 👉🏾 @313yogi ・・・ #yin #yinyoga #asana #sacralchakra #hipopener #wombhealing #sistersofyoga #blackgirlsguide #suptabaddhakonasana #divinefeminine #yoniverse #butterflypose #bodypositive #himalayansalt #rosequartz #gratitude #goddess #prana #blackgirlyoga #blackyogi #yogi #spiritual #flow #balance #tantra #om #yoga #bodypositive #namaste #namaslay #manifestthatmagic

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Pentru a intra in postura, intinde-te pe spate si aliniaza intregul corp: capul, gatul, umerii, spatele si soldurile. Stai cu talpile pe saltea si genunchii indoiti unul spre celalalt. Apropie talpile si lasa genunchii sa cada de o parte si de cealalta a trupului, apoi lipeste talpile intre ele.

Poti relaxa mainile pe langa corp, cu palmele indreptate spre tavan, sau le poti pune in zona pelvina, caldura palmelor ameliorand, la randul sau, crampele.

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