The country of the back and the blood circulation in the pelvis is the groundwork of lady health. Poor blood and lymph circulation can motive all kinds of one-of-a-kind troubles like gynecological diseases, stomach pain, ache in the decrease back, hemorrhoids, sexual disorders, and troubles with the intestines. In yoga, there are workouts that first and essential affect necessary girl physique features and can stop some fitness issues.We at viraly3 have accumulated the simple asanas that assist the physique to get better and experience great. And the quality time to do them is proper in the center of the day — if that’s no longer possible, you can do them any time that’s handy for you.
How to do it. Sit straight, put your feet together, and unfold the knees out to the sides, decreasing them as shut to the ground as you can. You can lean on the wall with your shoulder blades in order to manage your posture. The decrease lower back shouldn’t contact the wall. Stretch upward.
The time: 1-4 minutes.
The effect: Relieving anxiety from the stomach and the internal of the hips, growing the mobility of the hip joints, and stabilizing the menstrual cycle.
How to do it. Sit down on a simple surface, the returned have to be straight, and the legs must be crossed so the knees are on pinnacle of the feet. Put your left arm in the back of you and put your proper arm on your left knee. When respiration in, stretch upward, and do a twist, maintain it for 20 seconds. Repeat on the different side
The time: 4 minutes.
The effect: Relaxing the back, enhancing digestion, and reducing the waist size.
3. Сandlestick at the wall
How to do it. While mendacity on your back, elevate your legs, straighten them, and put them towards the wall, you can unfold them at shoulder width. Spread your fingers to the sides. Relax, stretch your legs, and slowly breathe in, increasing your rib cage and melting your shoulder blades into the ground. Hold this function and attempt to breathe slowly and deep.
The time: 2–4 minutes.
The effect: penning the chest, enjoyable the shoulders and the belly, growing the circulation of the lymphatic fluid, lowering leg swelling, stimulation of the organs of the abdomen, and getting rid of tiredness and horrific moods.
4. Hero pose
How to do it. Sit on your knees and then slowly launch the legs and decrease your buttocks between your heels, the toes ought to be on the aspects of the hips. Press your fingers collectively in prayer role in the front of your body. Stretch your neck and your returned and open your chest. Breathe deep.
The time: 2 minutes.
The effect: Stretching the hip muscular tissues and the muscle mass between your legs, relieving duration pain, and enhancing the mobility of hip joints.
How to do it.Sit down with your returned straight and unfold your legs as huge as you can. When respiration in, elevate your fingers up. When respiration out, lean ahead as a lot as you can, however don’t spherical your back, as a substitute solely lean in as a great deal as you can whilst retaining your returned straight.
The time: 2 minutes, 6–8 times.
The effect: Making the back stronger, getting rid of spasms in the groin, stimulating blood circulation in the pelvis, enhancing the characteristic of the ovaries, regulating the menstrual cycle, and stopping cellulite.
6. Downward facing hero pose
How to do it. Sit on a mat, your pelvis need to be on your heels, unfold the knees to the facets — preserving the toes together, lean ahead with your chest. Stretch your arms ahead as a ways as you can, put your brow to the floor, keep this position.
The time: 2 minutes.
The effect: Relaxing the lower back and the neck and stimulating blood circulation in the small pelvis area.
7. Downward facing dog
How to do it. From a sitting role on your heels with your knees unfold to the sides, put your fingers as a ways ahead as you can, stretching well. Lift your pelvis, and straighten your palms and legs. Move the weight of your physique to the legs, attempting to put the heels on the floor. Keep your legs and lower back straight, barring bending them or rounding the back.
The time: 4 times, 20 seconds each.
The effect: Regeneration of brain cells, bringing shade to the face, stretching the lower back of the hips, lowering the signs and symptoms of cellulite, stretching the back, and casting off neck spasms.
8. Dancer’s pose
How to do it. From a standing position, carry your proper leg at the back of you, bend it at the knee and clutch your ankle with your left hand. Pull it returned and up. Drop your proper leg and cross it forward, repeat on the different leg.
The time: 20–30 seconds for each leg.
The effect: enhancing posture, kidney function, and metabolism
9. Shoulder bridge
How to do it. Lie on your back, bend your legs at the knees, put your feet shoulder-width apart, and put your palms alongside your body. Lift the pelvis and bend the back, besides lifting the shoulders, neck, or head from the floor.
The time: 3 minutes.
The effect: Eliminating lower back pain, making the abs more desirable and stopping painful periods, reducing the quantity of waist fat, and enhancing digestion.
How to do it. Lie on your back, and if you want to, put a small pillow or comforter underneath your head. Bend your knees and pull your ft as shut to the pelvis as possible. Spread the knees to the facets and put the ft together. Put your fingers by way of your sides. Relax totally when respiration out.
The time: 4 minutes.
The effect: Relaxing the muscles, a wonderful impact on the mood, a gradual stretching of the decrease returned and the internal of the hips, stimulating the blood circulation in the small pelvis, and enhancing the circulation of the lymphatic fluid.
These exercises are also good because you don’t need for preparation before doing them. You can do them at home or outside. Do you know any other effective exercises you could share with other guys?