Cov 5 Qhov Kev Tawm Tsam no yuav ua rau koj lub sijhawm mob hnyav tshaj plaws

Zoo Siab

• Kev qoj ib ce rau Cramps: Forward Bend
• Exercises for Cramps: Txhawb Ib Nrab Hli
• Exercises for Cramps: Head-to-Knee Pose
• Exercises for Cramps: Wide-Angle Forward Khoov
• Exercises for Cramps: Reclined Bound Angle Pose
• Tshuaj xyuas rau

Koj lub taub hau pounding, koj nraub qaum muaj qhov mob tas li, npub, thiab qhov phem tshaj plaws, koj lub tsev menyuam zoo li nws sim tua koj ntawm sab hauv tawm (kev lom zem!). Thaum koj lub sij hawm cramps yuav qhia koj kom nyob twj ywm hauv qab lub npog tag nrho ib hnub, nws yog ib qho kev tawm dag zog, tsis yog pw so, uas tuaj yeem ua rau koj zoo tshaj plaws - thiab yoga yog qhov tshwj xeeb hauv kev kho koj qhov mob.

Suzanne Trupin, MD, kws kho mob gynecologist ntawm Women's Health Practice in Champaign, Illinois hais tias "Yoga suav nrog kev ua pa tob, uas pab txo qis cov pa oxygen deprivation rau cov ntaub so ntswg.

Txhawm rau tshem tawm koj cov tsos mob, siv tsib feeb ua haujlwm ntawm koj txoj hauv kev los ntawm cov kev yooj yim no thiab cov kev tawm dag zog rau cramps, saib xyuas ntawm Cyndi Lee, tus kws qhia yoga uas muaj cov chav kawm online. (ICYMI: Koj tuaj yeem noj koj txoj hauv kev kom tsawg dua.)

Kev qoj ib ce rau Cramps: Forward Bend

A. Sawv nrog ob txhais taw ua ke thiab caj npab ntawm ob sab.

B. Muab ob txhais taw rau hauv pem teb, nqus pa, thiab ncav tes mus rau lub qab nthab.

C. Exhale, nqa caj npab tawm mus rau sab thaum koj khawm rau pem hauv ntej ntawm lub duav mus kov hauv pem teb. Yog tias koj ncav tsis tau hauv pem teb, khoov koj lub hauv caug.

Tuav rau 1 feeb.

Exercises for Cramps: Txhawb Ib Nrab Hli

A. Sawv ntsug nrog koj sab laug tiv thaiv phab ntsa.

B. Maj mam khoov rau pem hauv ntej, nqa cov ntsis ntiv tes ntawm koj txhais tes laug mus rau hauv pem teb. Nyob rau tib lub sijhawm, nqa koj txhais ceg sab xis qab koj mus rau qhov siab.

C. Tig sab xis mus rau sab xis ntiv tes mus rau lub qab nthab, stacking sab xis lub duav saum toj ntawm sab laug; tso xib teg (los yog ntiv tes) rau hauv pem teb. Khaws ob txhais taw xis thiab ua pa sib npaug.

Tuav rau 30 vib nas this. Hloov ob sab; rov hais dua.

(Muaj feem cuam tshuam: Puas yog koj lub tsev me nyuam loj dua thaum lub sijhawm koj nyob?)

Exercises for Cramps: Head-to-Knee Pose

A. Zaum nrog ob txhais ceg txuas ntxiv.

B. Khoov lub hauv caug sab xis thiab tso taw rau sab hauv ntawm tus ncej puab sab laug.

C. Ua pa thiab nqa caj npab saum taub hau.

D. Tom qab ntawd ua pa tawm thiab ntsaws rau pem hauv ntej sab laug, so hauv pliaj ntawm tus ncej puab (lossis ntawm lub hauv ncoo).

Tuav rau 30 vib nas this, tom qab ntawd nqus pa kom zaum. Hloov ob sab; rov hais dua.

Exercises for Cramps: Wide-Angle Forward Khoov

A. Zaum siab rau hauv pem teb nrog ob txhais ceg ntev li dav li qhov ua tau (sab saum lub hauv ncoo me me yog tias qhov no tsis xis nyob).

B. Inhale thiab nqa caj npab tawm mus rau sab thiab saum taub hau.

C. Exhale thiab khoov rau pem hauv ntej, rub caj npab tawm ntawm koj xub ntiag thiab tso koj txhais tes rau hauv pem teb.

D. Khaws lub hauv caug taw mus rau lub qab nthab es tsis tig rau koj.

E. Nqa lub hauv pliaj mus rau hauv pem teb (so nws ntawm lub hauv ncoo lossis thaiv yog tias koj mus tsis tau).

Tuav rau 1 feeb.

(Cov kev ntsuam xyuas yooj yim no tuaj yeem ua kom koj ncab ntau zaus.)

Exercises for Cramps: Reclined Bound Angle Pose

A. Zaum hauv pem teb nrog ib daim pam dov mus ntev ntawm lub hauv paus ntawm koj lub nraub qaum nrog lub hauv ncoo rau saum.

B. Khoov koj lub hauv caug kom nqa koj ob txhais taw ua ke, maj mam tso koj tus txha nraub qaum rov qab rau hauv daim pam thiab so koj lub taub hau ntawm lub hauv ncoo.

Ua pa sib npaug thiab so rau 1 feeb.

(Xav tau ob peb lub zog ntxiv los daws koj qhov mob ib zaug thiab rau tag nrho? Sim cov yoga poses rau PMS thiab cramps.)

Tshuaj xyuas rau