• icyogi

女生月事的瑜伽練習

眾所周知,瑜伽練習幫助我們找回身心平衡,但女生月事的時候該怎樣練習瑜伽,就不是人人皆知。


經常聽到女生月事期間腹痛,多是因子宮內膜的前列腺素增加,引發子宮收縮所導致的。我們需順應身體自然的生理週期,在月事期間避免所有倒立體式和對腹部造成壓力的體式,如弓式、船式或Marichyasana III等。而在流量較多的日子,也不適合練習站立式。


以下的式子有助舒緩腹部緊張,減輕腹部和腰部的疼痛感, 同時使月事更有規律。


示範: Dora Tam


Yoga Practice during Menstruation

It is well known that one can seek mind-body balance through the practice of yoga. However, it is much less known how one should go about her yoga practice during menstruation.


We often hear of ladies suffering from abdominal pains during menstruation. This is mostly caused by the increase in prostaglandin of the endometrium which will, in turn, lead to contractions in the uterus. It is important that we follow and go along with the natural cycles of our bodies. So during menstruation, we should avoid all inversions and poses which will cause pressure in the abdominal region, such as Dhanurasana, ParipurnaNavasana, and Marichyasana III. On days of heavy flow, standing poses should best be avoided as well.


The following asanas help relieve abdominal cramps, alleviate the painful sensations in the abdomen and waist areas, and regulate the menstrual cycles.


Demonstrated by: Dora Tam



Supta Baddha Konasana

Supta Padangusthasana II (leg supported)

Utthita Trikonasana

Ardha Chandrasana

Parsarita Padottanasana

Viparita Dandasana (Crossed Bolsters)

Baddha Konasana (L shape)

Upavistha Konasana (L shape)

Janu Sirasana (Abonmen & chest supported)

Paschimottanasana

Setu Baddha Sarvangasana (w/ bolster)

Savasana (back supported)


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