Every time I reach the middle of menstruation, I will have severe menstrual pain, lethargy and constipation symptoms. No matter how much water I drink or how much I eat, I can't suppress my persistent thirst and hunger. I always feel chest pain and bloating. It's like being sick.

Restore energy and balance hormones

Practicing yoga poses relieves tension and restores energy, making it one of the most therapeutic exercises for relieving menstrual problems such as premenstrual syndrome.

Regular practice of standing, sitting, inverted (avoid practicing during menstruation) and backbending types of yoga postures are very helpful in stimulating hormone secretion. However, I would like to remind everyone that you should choose the appropriate posture practice according to the time:

1. The following two postures can be performed as a regular practice at any time before menstruation, and they can help prevent or reduce the symptoms of premenstrual syndrome. Note that these inversion poses cannot be practiced during menstruation.

Peak Pose

Inverted Arrow Pose

* If you are new to the Inverted Arrow Pose, you may feel uncomfortable on your head and feet. You can practice the Lying Waterfall Pose instead.

2. Do light exercise one week before menstruation. Do not practice difficult or complicated postures one week before menstruation, otherwise it may interfere with liver and spleen functions, leading to menstrual cycle disorders or excessive bleeding. Mild exercise such as gentle posture exercises or walking is ideal. Walking for 15 to 30 minutes a day can help promote blood circulation in the pelvic area and relieve PMS.

3. Practice some gentle yoga postures during menstruation. When the menstrual blood flow is heavy or the menstrual cramps are severe, you should do some gentle posture exercises, and at the same time, you should focus more on yoga relaxation and yoga voice meditation.

The following postures can be done not only during menstruation, but also as part of daily practice.

Artisan Bow Pose

Butterfly Relaxation Pose

Wide Angle Pose

Cat Stretch Pose

Butterfly Relaxation Pose relaxes people and helps to restore energy; When practicing wide angle pose during menstruation, you can sit against the wall without bending forward. This posture can effectively alleviate the problem of heavy menstrual flow; cat stretch can gently regulate the female reproductive system.

Plant-based low-fat diet

An unhealthy diet can aggravate abdominal pain, nausea, mood swings, bloating or headaches during menstruation. Eating animal meat injected with hormones can also easily cause hormonal imbalances. A healthy yoga diet can help nourish the body, balance hormones in the body, and relieve various pains caused by premenstrual syndrome. According to the recommendations of relevant medical experts, eating a plant-based, low-fat diet is one way for women to relieve mild and moderate premenstrual syndrome.

To make your period smoother and less painful, here's a guide to yogic eating.

• Increase the intake of calcium and magnesium

Calcium can help prevent muscle spasms and pain, while magnesium can promote the absorption of calcium. Therefore, it is a good way to include foods rich in calcium, magnesium and vitamins such as tofu, vegetables, beans, nuts, dairy products, buckwheat and whole wheat whole grains into our diet.

• Avoid ingesting caffeine

When we need to increase physical energy, chocolate, coffee, black tea, cola and other caffeinated drinks seem to be a good choice, but caffeine only provides sudden energy, which can be used when the sudden energy is used. After exhaustion, there will be a collapse of energy, which cannot continue to provide inexhaustible power to the body. Additionally, caffeine can cause hormonal imbalances and worsen PMS. So instead of drinking caffeine-rich drinks, try a healthy herbal tea like mint, ginger or chamomile .

Healthy living makes menstruation worry-free

1, Fasting or eating easily digestible food

Fast eating on the day before and on the first day of menstruation is extremely helpful in relieving symptoms. Eating easily digestible food can help prevent premenstrual syndrome, irregular menstruation, and many other menstruation-related conditions.

2. Try to avoid cold food and drinks.

Keeping warm is very important to reduce the symptoms of premenstrual syndrome. Therefore, try to avoid eating cold food and drinks during menstruation, especially ice cream or frozen yogurt. Avoid immersing hands and feet in cold water while working, especially It's when it's cooler; make sure you dress warmly.

3. Ensure adequate sleep

Good sleep can replenish energy and increase vitality for various systems and organs in the body, thereby reducing the troubles of various menstrual problems and alleviating symptoms related to premenstrual syndrome.

4. Hot compress on the navel chakra

Three days before menstruation or when there are initial signs of menstrual pain, put a hot water bottle wrapped in a towel on the navel chakra and apply hot compress on it, twice a day for about 15 to 20 minutes each time, which can improve abdominal blood circulation. Relax muscles and relieve menstrual pain.

. Relaxation and meditation to relieve stress and anxiety

Yoga believes that reducing stress can relieve the symptoms of premenstrual syndrome, which has also been confirmed by scientific research. A few days before menstruation and during menstruation, women will become emotionally fragile. They often take trivial matters out of proportion, and encounter great pressure as if they are facing disaster. Since stress directly affects the function of the liver and causes hormonal imbalances, it is especially important to reduce stress during this period.

Yoga voice meditation is the greatest gift in yoga, which can help us reduce the accumulation of daily stress and free us from our deepest anxieties and fears.

Taking some time each day to practice relaxation and yoga voice meditation can be very helpful in keeping stress at a minimum and can also help us cope with anxiety and low mood.