Pelvic Health, Yoga, โยคะ, บริหารมดลูก,调理子宫

4 Yoga Postures for Pelvic Health

Yoga as exercise is a physical activity focusing on the stretch. Yoga can enlarge blood vessels, enhance circulatory system as well as increase flexibility for joints and muscles.

Particularly, it also creates meditation together with relaxation. Women who are preparing for pregnancy, these Yoga postures will help keeping your pelvic organs fit and healthy.

 

  • Butterfly Pose

Step by step

  1. Sitting on the floor. Keep your upper body and spine straight vertically.
  2. Bring the soles of your feet together. Open up both knees and try to put them close to the floor as much as possible.
  3. Grab hold of each foot with your hands. Simultaneously breath, stretch and relax. Slowly inhale while stretching your chest. Then exhale and gradually lower the upper body. Keep forehead touching your toes. Hold for a moment then inhale while looking up. Practice again for 2-3 times.   

Benefits

Improve the circulatory system inside pelvic organs. Stretch your inner thighs. Increase the flexibility of uterine muscles.

 

  • Cat Pose

Step by step

  1. Kneel and put both knees apart. Place both hands on the floor. Make sure your hands are set directly below your shoulders.
  2. Inhale, hips up, back extension and face up
  3. Exhale, round your spine toward the ceiling and release your head toward the floor.
  4. Coming back to the first position. Practice again for 2-3 times.    

Benefits

Strengthen the abdominal muscles and prevent the uterine prolapse.

 

  • Cobra Pose

Step by step

  1. Lie prone on the floor. Stretch your legs back. Spread your hands beside shoulders. Facing either left or right.
  2. Press your feet, thighs and hips firmly into the floor.
  3. Inhale while facing straight. Put your chin on the floor. Straighten the arms then lift the chest, head, shoulders off the floor. Look upwards and maintain the posture for 15-30 seconds.
  4. Exhale and release back to the floor. Practice again for 2-3 times.

Benefits

Strengthen abdominal and gluteal muscles. Stimulate abdominal circulatory system. 

 

  • Bridge Pose

Step by step

  1. Lie on your back with your knees bent, feet apart directly to your hips. Keep both arms alongside your ribs. 
  2. Slowly lift your hips up then align the coccyx with your knees. Chest is upper than shoulders. You can adjust your feet a bit closer to your body. Hold for a moment.
  3. Release back to the floor. Practice again for 2-4 times.

Benefits

Strengthen and increase flexibility of your abdominal, gluteal and pelvic muscles.

 

Reference: Prime Fertility Center Co., Ltd.

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