The condition of the back and blood circulation are the basis of every woman’s health. Poor blood circulation can cause a number of health problems such as gynecological problems, abdominal pain, lower back pain, hemorrhoids, bowel problems and others. Yoga exercises can improve certain bodily functions that are important for women’s health and even prevent the onset of some diseases. That’s why Hiit Workout has put together a few simple yoga exercises to help you feel good and stay healthy. These yoga poses will keep you in good shape and you can perform them practically anywhere, any time of the day without any particular training.
1. The butterfly
Technique: Sit upright, join your feet and try to bring your knees as close as possible to the ground. To control your posture, you can press your back against a wall by sticking the sacrum and the shoulder blades. The lumbar area shall not touch the wall. Try to stretch your bust upwards as much as possible.
Temps Time: 1 to 3 minutes
As a result, it relieves abdominal tension, relaxes the inner thigh, increases the mobility of the hip joints and regulates the menstrual cycle.
2. The twists
Technique: Sit on a flat surface, cross your legs slightly, so that your knees are on the same level as the joints of your hips. Keep your back straight, your knees must be leaning over your feet. Put your left hand behind your back and right hand on your left knee. Inspire, stretch your bust up and turn to the left. Stay in this position for 20 seconds. Repeat this movement on the other side.
Temps Time: 2 minutes
As a result, it relaxes the spine, improves digestion, reduces the waistline.
3. Legs up the wall
Technique: lie on your back, lift your legs, stretch them by pressing them against the wall. You can spread the legs the width of your hips. Your arms are stretched on the sides. Relax, stretching your legs, push your ribs and shoulder blades up. Keep this position, try to breathe slowly and deeply.
Temps Time: 3 to 5 minutes
As a result, it opens the area of the chest, relaxes the shoulders and belly, improves lymph flow, eliminates swelling of the legs, stimulates the abdominal organs, removes fatigue and bad mood.
4. The hero pose
Technique: Kneel your knees and then slowly put your buttocks between your heels, your feet stuck on either side of your hips. Join the palms of your hands in front of your face. Spread the bust upwards by opening the thoracic area. Breathe deeply.
Temps Time: 1 minute
As a result, it stretches the muscles of the hips and the perineum, relieves menstrual pain, improves the mobility of the hip joints.
5. Stretching with the legs spread apart
Technique Technique: Sit with your back straight, spread your legs as much as possible and keep them tense. Inspire by raising your arms. Expire by leaning forward, without rounding your back. Don’t try to go lower if you can’t keep your back straight.
Temps Time: 1 minute, 8 to 10 times
As a result, it strengthens the spine, eliminates corn pain, stimulates ovarian activity and blood circulation in the pelvic area, regulates the menstrual cycle, prevents cellulitis.
6. The child’s pose
Technique: Sit on your floor mat, the pelvis placed on your heels. Slightly turns out the knees towards the sides. Turn your chest on your knees. Spread your arms as far forward, keeping the pelvis firmly on your heels, lay your forehead against the ground and remain in this position.
Time: 1 minute
As a result, this relaxes the lumbar region and the cervicals and stimulates blood circulation in the pelvic area.
7. The upside down dog
Technique: Sit on your heels with your knees slightly apart. Put your hands as far forward as possible, stretching as much as you can. Lift the pelvis, stretch out the arms and legs. Transfer your weight into your legs, trying to keep your heels on the ground. Keeps the arms outstretched and the right spine, without bending the back.
Temps Time: twice for 30 seconds
As a result, it renews brain cells, improves complexion, stretches the posterior muscles of the thighs, reduces cellulitis, stretches the spine, eliminates pain in the cervical region.
8. The dancer
Technique: Turn right and raise your left leg to the rear, fold it up so that you can hold your ankle with your left hand. Hold the leg rearwards and lift it. Tighten the right arm forward. Repeat the exercise with the other leg.
Time: 30 to 40 seconds on each leg
As a result, it speeds up metabolism, improves body posture and kidney function.
9. The bridge
Technique: lie on your back, fold your legs with your feet spread apart by the width of your hips, stretch out your arms along the body. Lift the pelvis, raise your back, while keeping the shoulders, neck and head against the ground.
Temps Time: 1 minute
As a result, it eliminates back pain, strengthens the abdominal muscles and peritoneum, prevents painful periods, reduces abdominal fat, improves digestion.
10. Relax
Technique: lie on your back, a little cushion under the head if necessary. Flow the legs, placing your feet as close as possible to your pelvis. Scarve your knees to the ground and attach the soles to your feet. Hold your arms on the sides. Relax completely when you breathe out.
Temps Time: 3 minutes
As a result, it relaxes muscles, has a positive psychological effect, stretches the muscles of the hips and the inside of the thighs, stimulates blood circulation in the pelvic area and improves lymphatic flow.
