۴ حرکات یوگا برای از بین بردن درد دوران قاعدگی

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۴ حرکات یوگا برای از بین بردن درد دوران قاعدگی

ورزش یوگا یک ورزش بی خطر برای دوران قاعدگی می باشد

 

دوران قاعدگی و پریود برای بسیاری از خانم ها با درد همراه است و بسیاری از افراد برای از بین بردن این دردها به داروهای مسکن رو می آورند، این در حالیست که این داروها عوارض جانبی مختلفی دارند و استفاده دائم از آن برای سلامتی مضر خواهد بود. بسیاری از خانم ها نمی دانند که ورزش یوگا نه تنها یک ورزش بی خطر برای دوران قاعدگی بوده، بلکه برخی از حرکات یوگا می تواند کار مسکن را انجام داده و این دردها را کاهش دهد. این بار که با درد پریود رو به رو شدید، امتحان کنید و به جای اینکه سراغ قرص های مسکن بروید، این حرکات یوگا را برای از بین بردن درد دوران قاعدگی امتحان کنید.

 

Marjariasana  ( ۱ – تنفس گربه 

برای این حرکت یوگا، ابتدا باید در حالت چهار دست و پا قرار بگیرد. زانوها و دستان را روی زمین بگذارید. پاها با کمی فاصله از هم قرار گرفته و دستها نیز در راستای پا قرار بگیرند. رو به رو را نگاه کنید و نفس عمیق بکشید، بدون اینکه فشار بیش از حد به کمر یا سایر اندامها وارد کنید، کمی کمر و شکم را به پایین فشار دهید، سپس بدن را آزاد کرده، چانه را به قفسه سینه نزدیک کنید و نفس خود را بیرون بدهید. ۱۰ بار این حرکت یوگا را با تمرکز و آرام انجام دهید تا از درد پریود رها شوید.

 

Vakrasana ( 2  – گردش کمر نشسته 

این حرکت یوگا برای از بین بردن کمردرد در دوران قاعدگی مناسب است. برای انجام دادن این حرکت ابتدا روی زمین بنشینید و پاها را دراز کنید. سپس پای راست را بلند کرده و آن را پشت زانوی چپ روی زمین قرار دهید. نفس عمیق بکشید و دست چپ را روی زانوی راست بگذارید ، دست راست را پشت برده و روی زمین قرار دهید و کاملا بدن را به سمت راست بکشید. ۵ تا ۱۰ ثانیه در این حالت بمانید و سپس به حالت اولیه بازگردید و این حرکت را این بار با پای مخالف انجام دهید. این حرکت را از هر سمت سه بار انجام دهید. حرکت گردش کمر و تمام حرکاتی که باعث گردش بالاتنه می شود به رفع یبوست نیز کمک می کند.

 

Sarvangasana ( 3 – حرکت پل سر شانه (Bridge Pose) 

این حرکت یوگا یکی دیگر از حرکاتیست که برای درمان کمردرد در دوران قاعدگی مناسب است و ماهیچه های فوقانی و تحتانی کمر را ریلکس کرده، گرفتگی عضلات را از بین میبرد. برای انجام حرکت پل ابتدا به پشت دراز بکشید و سپس پاها را خم کرده و به باسن نزدیک کنید. دست ها را کنار بدن قرار دهید و به پشت پاهایتان نزدیک کنید. اگر می توانید پشت پاها را با دست بگیرید. کمر و باسن را به آرامی از زمین بلند کرده، سپس دوباره کمر و باسن را روی زمین بگذارید. نفس عمیق بکشید و این حرکت را ۱۰ بار انجام دهید. در این حرکت گردن در آرامش کامل است و تمام سنگینی روی پشت سرشانه و بالای کتف قرار می گیرد.

 

Ardha Pavanamuktasana ( 4 – زانو خم 

این حرکت یوگا بسیار ساده است و می تواند به کاهش درد دوران قاعدگی بخصوص درد شکم کمک کند. برای شروع ابتدا به پشت بخوابید سپس پای راست را داخل شکم خم کرده و با دست زانو را بگیرید و پا را بیشتر به داخل شکم فشار دهید. بهتر است پای مخالف را صاف روی زمین بگذارید اما اگر سخت بود، پای مخالف را از زانو در حالی که کف پا روی زمین است، کمی خم کنید. سعی کنید کمر را به زمین فشار دهید به طوری که گودی کمر پر شود. چند لحظه در این حالت بمانید. نفس گیری را فراموش نکنید. سپس به حالت اول بازگشته و این بار حرکت را با پای مخالف (پای چپ) انجام دهید. تکرار این حرکت برای دو یا سه بار کافیست.

 

منبع: بانوی شهر

 

مجلهتفریحیسرگرمیدخترونه

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