Reproduction is a mother's duty, so we should find ways to preserve it to not only ensure health but also help a good life later.
Regular yoga helps women maintain their body shape and flexibility and improves their overall health.
One scientifically proven benefit is that Yoga can effectively support the treatment of endometriosis in women, helping to keep the ovarian system healthy.
This article invites you to Bellyfatzone: yoga for healthy uterus and ovaries: Let's practice from today; we will learn 12 good yoga exercises for women's uterus. Let's find out together!
Is Yoga good for the female uterus?
According to a study in the January 2017 issue of the Journal of Alternative and Complementary Medicine, uterine Yoga is better at treating severe conditions such as endometriosis than other sports like exercise. walking, swimming….
Good yoga exercises for the uterus help improve the pain caused by the disease and enhance the health of the body. Moreover, yoga exercises are suitable for the uterus and reduce the feeling of cramping and lower abdominal cramps that occur before and during your menstrual period.
In addition, these exercises that are good for the uterus are effective in regulating blood qi, enhancing blood circulation, and relaxing the muscle bundles that contract during a woman's menstrual period. It helps women reduce pain during their menstrual cycle very effectively.
More specifically, the best Yoga poses for the uterus can also regulate breathing and improve the health of the pelvis and abdominal muscles for women. People will feel light and at ease, enhance their pathological symptoms and improve. improve overall mouth health
Technical guide to 12 good yoga exercises for the uterus
1. Setu Bandha Sarvangasana – Bridge Pose
This best yoga exercise for the uterus comes from India. Follow this technique correctly:
Step 1: Lie on your back, bend your knees, and feet shoulder-width apart, and place your feet about 30cm to 45cm away from your buttocks. Arms straight in the direction of the body, palms down on the floor.
Step 2: Press the soles of your feet and hands on the exercise mat, creating force to lift your body, keeping your head on the floor. Inhale deeply as you make this move, and push as high as possible at the hips.
Step 3: Hold the pose for a minute, breathing evenly. Then, slowly lower to the starting position and repeat the sequence of movements above.
2. Baddha Konasana exercise- Butterfly Pose
This good uterine yoga exercise stretches and softens the hip and thigh muscles.
Sisters do the following:
Step 1: Get into the preparation position in a sitting place with your back straight and legs crossed in front of you. Pinch the soles of your feet, pulling them close to your pelvis.
Step 2: Continue to use your hands to grab the upper half of your feet and press them firmly on the floor.
Step 3: Hold this position for 5-10 minutes, and breathe evenly through the nose. To increase the effectiveness of the exercise, you can raise and lower the thighs like flapping a butterfly's wings.
View more: Yoga Poses for Beautiful and Toned Thighs
3. Good yoga exercises for the uterus – Front bend
Originating from India, the yoga exercise for endometriosis with the forward curve is also known as Pada hastasana. Practicing this pose regularly reduces abdominal pain while helping to reduce excess fat and improve the body's circulatory process.
The forward bend is performed as follows:
Step 1: Stand with your back straight, feet close together, and heels touching.
Step 2: Slowly use your nose to inhale, so the abdomen is inflated.
Step 3: When exhaling, bend forward, face towards your feet, and hold your feet with your hands. This exercise can be done 5-10 times a day.
Note: This yoga exercise is good for the uterus; if you are a beginner and your body is still stiff, you should only bend within your tolerance.
4. Salabhasana – Bend Pose
The bending movement in Yoga is quite diverse in genres. In particular, the yoga exercise good for the uterus Salabhasana with the grasshopper pose is considered the easiest.
The steps are as follows:
Step 1: Lie facedown on an exercise mat, arms down to your body, legs together, and relax for a few breaths.
Step 2: Bring your hands behind your back, interlacing your fingertips. Take a deep breath, and lift your upper body (head to chest) and legs as high as possible.
Step 3: Hold for 10 seconds, then slowly lower your body while exhaling through your nose. With this pose, you should practice about five times a day.
5. Yoga exercises suitable for the uterus – Narrow hook pose
The narrow hook pose is similar to the butterfly pose and is also an excellent uterine yoga exercise. It has a relaxing effect on the thighs, promoting blood circulation to the hip and pelvic area.
You do this exercise as follows:
Step 1: Sit with your back straight, legs crossed in front, and relax for 5-10 breaths.
Step 2: Place the soles of the feet together and push them closer to the pelvis. Note No need to hold the feet with your hands; just let them touch each other.
Step 3: Put your hands in your lap, close your eyes, and breathe for about a minute. After performing the narrow hook position, straighten your legs to relax.
6. Good Yoga Exercises for the Uterus Garbha Pindasana (Fetal Pose)
There are many variations of Garbha Pindasana. Here is a guide to doing the proper exercise technique for you:
Step 1: Lie on your back on the exercise mat, stretch your limbs, and relax
Step 2: Slowly raise your legs so that the thighs are close to the body and the soles of the feet are together. Hold the foot firmly with your hands, and hold that position for a breath.
Step 3: Perform fetal position about five times, corresponding to 5 breaths.
7. Yoga Exercises Good for the Uterus–Inversion Pose
A difficult position in yoga exercises is good for the uterus; it requires the practitioner to have perseverance and patience. This yoga exercise to cure endometriosis is also well worth the effort; it helps the muscles of the hips and buttocks to be stretched to the maximum and increases the spine's flexibility.
The reverse pose is done as follows:
Step 1: Stand with your back straight on the exercise mat, breathing evenly for about 30 seconds.
Step 2: Slowly lean back, feet firmly on the floor. Your hands support your upper body when you are entire upside down. If you are not yet proficient, you can ask your trainer to keep your back to prevent the wrong position from causing pain or dislocation.
Step 3: You hold this movement for a minute and then lift, breathing to relax the muscles.
8. Utkata Konasana (Goddess Pose)
The goddess pose exercise is considered an essential and easy pose. This pose is perfect if you want to practice Yoga to cure endometriosis.
The steps to perform Utkata Konasana are as follows:
Step 1: Stand with your back straight, extend your legs about 1m, feet slightly apart.
Step 2: Spread your arms horizontally parallel to the floor and bend your elbows, forming a U shape.
Step 3: Slowly bend your knees, forming a U-shape like your upper body. Hold the pose for about 5-10 breaths, then return to the original upright position. You can repeat each about 2-3 times in each exercise.
9. Wide-legged sitting posture exercise
The wide-legged sitting position is a good yoga exercise for the uterus on a difficult level. However, this exercise helps to widen the hips and thighs, increase blood circulation and make the body more flexible.
Follow the instructions below to do the exercises:
Step 1: Start seated on the mat, straighten your legs, and extend your arms along the body.
Step 2: Slowly extend your legs to opposite sides. If you're doing it for the first time, try to form a 90-degree angle, you can use your hands to grab your feet (if possible) to stretch the lower back.
Step 2: This pose should be performed regularly to help the body become more flexible; the opening angle will also become more comprehensive.
10. Exercise to change breathing
Here, you can practice without using a mat. This exercise is simple, easy to perform, and results well. To do a good yoga exercise for the uterus, find a solid wall and do the following:
Step 1: Straighten your legs against the wall so that your body forms a 90-degree angle, so try to let your buttocks touch the wall. At the same time, spread your arms horizontally.
Step 2: Hold this pose for 1-2 minutes. If the leg is numb when lowering, massage it with your hands or walk gently for 5 minutes.
Note: This pose should be practiced daily to increase its effectiveness.
11. Yoga exercises suitable for the uterus Bhujangasana – Cobra Pose
Cobra pose (Bhujangasana) is a good yoga exercise for the uterus, helps to tone the buttocks, stimulates the abdominal organs, soothes sciatica, relieves asthma.
Follow the steps below to perform the cobra pose:
Step 1: Lie face down on the floor, arms down, legs closed. Move your hands up to shoulder height, palms down on the floor.
Step 3: Slowly raise your body with your hands, inhale and lift your chin. Your arms are slightly bent to support your body and not strain your hands. Open your shoulders, and squeeze your abs, thighs, and feet on the floor.
Step 4: Hold the pose for 15-30 seconds with normal, regular breathing. Relax your body to a prone position, arms folded in front of you, rest your forehead in your hands and relax.
12. Malasana – Squat Pose
Squat exercise (Malasana) helps to tone the abdominal muscles, improving the function of the colon. This pose also increases circulation and blood flow in the pelvis, which enhances libido and improves fertility, which is excellent for the female uterus.
The steps to perform good yoga exercises for the uterus are as follows:
Step 1: Sit down, feet side by side, feet touch the floor, then expand thighs gradually
Step 2: Exhale, squeeze your stomach and progressively lean forward between your thighs
Step 3: Clasp your hands and put your elbows on your thighs
Step 4: This yoga posture is good for the uterus, breathe evenly, hold the pose for 15-30 seconds and increase if possible. Then inhale and lift yourself to relax.
Notes of practicing yoga exercises that are good for the uterus:
1. Don't exercise too hard
With yoga exercises that are good for the female uterus: – overdoing it is a taboo. Women should only spend about 20-30 minutes per day for each practice to ensure the effectiveness of Yoga.
2. Always breathe through your nose during yoga exercises that are good for the uterus:
Breathing is an essential thing in Yoga in general. Yoga is good for the uterus because this discipline comes from the principle of the flow of energy “qi” in the body. Therefore, patients who practice Yoga to treat endometriosis should pay attention to always using their noses to perform breathing.
3. Prepare a dedicated exercise mat:
It is no coincidence that Yoga always comes with a practice mat. The exercise mat helps patients avoid the risk of injury thanks to its soft, porous structure and ensures hygiene when necessary for performance down movements. Make exercise safer and more effective.
4. Wearing body clothes:
Preparing a comfortable, sweat-wicking exercise suit that is not too wide for the body is necessary. Yoga movements are also quite complicated; if you wear too wide clothes, you will get entangled when practicing.
5. Should drink water before practicing Yoga for about 15 minutes:
In general, yoga practice and exercises that are good for the uterus, the body will sweat, leading to dehydration and causing dry mouth. If you stop exercising and replenish water midway, it can upset your stomach.
Therefore, the best advice from experts is that women should drink water about 15 minutes before exercise so that the body has enough time to absorb and not drink during exercise.
Through the information in this article on Belly fat zone, and yoga for healthy uterus and ovaries, you already know how restorative Yoga is to women's health; I hope you will start practicing and maintaining the method. Practice this in your daily life. You are wishing you safe and practical training.