Yoga during menstruation. Is it possible to do yoga during menstruation

Yoga has become very popular in the last few years. This type of physical activity is not only the optimal load for a person, but is also considered a very useful practice. ardent fans yogic teachings are girls and women. And representatives of the beautiful half of humanity, who have recently joined this direction, are often interested in the question: “Is it possible to do yoga during menstruation?”. Today we will answer it.

It is no secret that women during menstruation are not recommended to be subjected to serious physical exertion. However, yoga is a gentle bodily practice and it is quite acceptable in "these" days, subject to a few rules.

Women strive to look great at any time and at any age. And in some cases, critical days greatly knock them out of the schedule. But for those who practice yoga, such problems are not terrible.

The fact is that yoga and menstruation are quite compatible concepts. Moreover, doctors say that it is not only possible, but necessary to do it. The main condition to be followed during the "critical period" is to practice without fanaticism.

From a medical point of view, minimal mobility during menstrual days is much more beneficial than painful immobility. This is also confirmed by the main benefits of yoga sports. Among them:

• the ability to restore muscle tone;
• removal of spasms in the lumbar region and lower abdomen;
• improves blood circulation.

Due to the fact that yoga can eliminate the symptoms characteristic of the menstrual period, yoga is considered an ideal physical activity on such days. With a gentle practice, you will not need to drink antispasmodics and painkillers. That is why it is possible to perform not only during the period of discharge, but also on the eve of such days (PMS).

Suitable asanas

Those who decide to go to yoga should know that the exercises performed on “these days” should be different from those practiced on ordinary days. Asanas that can be performed should not exert excessive physical stress on the woman's body. In addition, you need to select poses that will not affect the emotional and hormonal levels. They should be selected by the principle of "balance and calmness."

We offer you several exercises that are ideal for women on critical days. A yoga complex during menstruation may include asanas:

• Baddha Konasana - Butterfly Pose or "Strong Angle". By taking this asana, you can feel how the muscle and nerve fibers relax. It helps eliminate pain symptoms and relieve stress that often accompanies the period of menstruation.
• Ardha chandrasana - the half moon pose is suitable for those who want to learn how to control the intensity of secretions. Such an asana will be especially useful for those who have very abundant them. Also, this pose helps to reduce pain in the back and abdomen.
  
• Dandasana (or angle pose). Due to the stretches that are performed during this asana, the brain takes a calm state, and the nervous system calms down. By practicing Dandasana, one can achieve harmony, because the asana eliminates discomfort in the lower abdomen.
• Shashankasana. The hare pose is relaxing and will be relevant in case of excessive irritability. You can also practice Shashankasana for those who are worried about heaviness in the chest during menstrual days.
  
• Utthita trikonasana (stretched triangle pose). This is a fairly simple asana with which women can cope with pain syndromes and discomfort during the days of menstruation.
  
• Ujjay breath. To relax the body, you need to take simple pose and practice pranayama. For the same purpose, during the critical days, advanced yoginis can perform a more complex technique of full breathing.

In the video below, the instructor clearly demonstrates how to correctly perform a particular pose, and what breathing should be like.

Asanas - taboo for the period of menstruation

When wondering if it is possible to do yoga during menstruation, you also need to know what exercises should not be performed. First of all, these include very complex twists and knots, entry into which will require you to strain the muscle atlas and nerve endings.

In addition, you should not practice asanas these days:

• Providing for the adoption of an anti-gravity position, that is, a headstand in any interpretation. Performing such postures is contrary to the action of the body's natural cleansing mechanism, as a result of which endometriosis, cysts, and cancerous growths may begin to develop. These can be asanas: Pincha Mayurasana (forearm stand), Vrishchikasana. For the same reason, it is contraindicated.
• Requiring a deep backbend. Such racks are performed due to the strong tension of the muscles of the abdominal cavity, which is highly undesirable on critical days. These include: Urdhva Dhanurasanu, Kapotasana and others.
• Breathing techniques that are performed with a delay. Practice during menstruation should be exercises only with full and even breathing.

In order for the period of critical days to pass with benefit and with minimal pain, try to choose asanas for yourself in which you feel comfortable. Of course, excluding non-recommended positions and racks. Proper execution simple exercises will give you the opportunity to improve your well-being, cheer up and prevent various female diseases.

Yoga during menstruation should be gentle and balanced. Only in this way will you be able to benefit from the practice and not harm your health.

Many women during critical days feel worse than usual. Menstruation is accompanied by pulling pains, heavy bleeding, increased fatigue. During this period, it becomes difficult for women to perform various physical exercise. However, some types of loads may be useful. With the help of properly selected yoga asanas, you can relieve spasms, control the psycho-emotional state and regulate the menstrual cycle.

The benefits and harms of exercising during menstruation

Yoga is one of the best practices for the female body. Dosed work on the body is combined with the correction of the emotional background with the help of breathing exercises and relaxation techniques. All this speaks in favor of classes even during menstruation. However, these days, you should abandon postures that can disrupt the natural process of excretion of endometrial tissue.

If inverted postures are abused during menstruation, a woman can achieve a cessation of discharge for several hours, which has a negative effect on her body. In the future, the fair sex may have cycle disorders and the development of pathologies associated with stagnation of blood in the uterine cavity. These can be cysts, fibroids, fibroids, and even oncological neoplasms.

There are certain complexes of asanas that should be performed in different phases of the menstrual cycle. Yoga poses, which are recommended to be done on critical days, help to stop pain, eliminate bloating, and relieve swelling. In addition, these exercises improve mood and contribute to a smoother flow of hormonal changes in the body. To achieve the maximum benefit from yoga, you should systematically do exercises corresponding to each phase of the menstrual cycle.

What positions are allowed during menstruation

During critical days, it is recommended to perform asanas that liberate the joints, stretch and relax the muscles. If a woman's periods are accompanied by heavy bleeding and discomfort in the abdomen, the most harmonizing postures in a standing position will be Ardha Chandrasana (Crescent) and Utthita Hasta Padangushthasana (stretching a straight leg). In addition, it is useful to perform simple lying asanas. Matsyasana, Supta Baddha Konasana, Supta Virasana have a mild sedative effect and improve blood circulation. On critical days, it is allowed to perform almost all sitting asanas and exercises with an inclination from this position. Next poses eliminate the feeling of heaviness and bloating, help in the fight against migraines, insomnia and stress:

Each person has his own individual characteristics, therefore this list of asanas should be checked for yourself. A woman who regularly practices yoga, over time, notices exactly which postures have the most beneficial effect during menstruation.

If a certain asana is not contraindicated, but causes discomfort at run time, it should be discarded. Perhaps the discomfort is associated with the development of pathological processes in the genitourinary system.

Forbidden asanas

Monthly asanas that are not allowed for a while include all postures associated with upheavals, strong physical exertion and twisting in the abdomen. An inverted position can provoke an unplanned stop of menstruation for several hours. Below is a list of asanas, from the performance of which it is necessary to refrain, so as not to cause the bleeding to stop:

excessive physical exercise during menstruation are undesirable. Therefore, during this period, poses in which the coup is combined with intense muscle tension. Among them are the following:

• Adho Mukha Vrikshasana (straight arms stand);
• Sirshasana (on the head);
• Pincha Mayurasana (on the forearms);
• Vrishchikasana;
• Bakasana;
• Mayurasana.

Strong bends in the abdomen can cause increased pain and provoke heavy bleeding. Therefore, women during menstruation are advised to refuse to perform the following asanas:

• Paripurna Navasana;
• Jathara Parivartanasana;
• Shalabhasana.

Not everyone who practices yoga can perform complex poses, which from the side look like a tied knot. However, women who have reached high level skills should take into account that body positions with multiple bends on critical days are best excluded from the complex. This applies to Yoga Nidra Sana, Eka Pada Sirshasana and other similar postures. You can return to exercise eight hours after the bleeding stops.

Conclusion

Performing certain asanas during menstruation has a beneficial effect on women Health. To get the maximum benefit, you should listen carefully to your body, do not overexert it, and avoid inverted postures. If during the session the woman felt an increase in pain, or there was severe bleeding, the training should be stopped. Such manifestations can be caused either by an error in the technique of performing asanas, or by the presence of hidden gynecological diseases. You should carefully study the methodology of conducting classes under the supervision of an experienced mentor. It is also recommended to be examined by a specialist.

The practice of yoga today is very popular, and this is not surprising, since in addition to physical health it brings harmony to the spiritual world, changes the attitude to life and its image. Today we will talk about yoga for women during critical days: is it possible to practice it at this time, as well as what benefits or harm classes can bring.

yoga during menstruation

Every woman knows that during menstruation, physical activity on the body should be minimal. Is it worth it to give up yoga at all or can they be useful in some way - let's figure it out.

Benefit

The practice provides for asanas that are not difficult to perform, but have obvious beneficial actions on the body, especially with regular exercise.

Benefits of doing these asanas:

• reduction of pain;
• elimination of spasms;
• elimination of headache;
• reduction of pain symptom in the chest;
• decrease in the abundance of secretions;
• reducing irritability and calming the nervous system;
• normalization of hormonal levels.

During menstruation, a slight load will increase blood circulation in the pelvic organs, which will help reduce pain and cramps.

Did you know? In Latin America, archaeologists have found tablets with drawings of postures that are very reminiscent of some yoga asanas. Artifacts date back 5000 years.

Harm

Harm from classes is possible when using positions prohibited during this period. These include inverted asanas and those that are accompanied by a strong load on the abdominal region.
Why such exercises cannot be performed, Ayurveda explains: these asanas prevent the natural cleansing of the female body, close the chakras (psycho-energetic centers) and do not release the accumulated negative energy, which creates general disharmony.

Doctors' opinion

A number of studies have been conducted at Stanford University on female physiology and the effect of sports on the body during menstruation. As a result, a curious discovery was made: during the critical days, the female body is comparable in endurance to the male. The thing is that during this period the hormonal background changes: the level of female hormones decreases significantly, endurance increases due to the acceleration of metabolism.

Therefore, adequate training is not only not contraindicated, but rather welcome. Moreover, during physical activity, the body in large quantities produces endorphins, known as the happiness hormone.
The opposite opinion is expressed by the obstetrician-gynecologist E. P. Berezovskaya. She argues that during menstruation, physical activity is contraindicated, as it can lead to even more bleeding. Elena Petrovna claims that due to increased pressure on the abdominal region, endometrial detachment is possible, therefore, the less activity, the healthier the woman.

Most doctors do not dispute the possibility of doing sports in general and yoga in particular during menstruation, but insist on a preliminary consultation with a gynecologist.

Did you know? In the USA, a yoga system has been developed for ... dogs. Veterinary instructors help pets learn techniques to improve flexibility and endurance.

Inappropriate asanas during the cycle

During this period, women are contraindicated in postures that require such movements as a sharp turn, twisting in the abdomen, turning the body upside down - all of which can provoke gynecological complications. The most dangerous of them are fibromas, endometrial exfoliation, cysts, in some cases there are risks of developing oncology. Let's look at the forbidden positions in more detail.

The photo shows that this asana makes the muscles of the abdomen and pelvis tense. Tension is experienced by all organs of the lower part of the peritoneum, including the uterus.

Karnapidasana (asana of the ears between the knees)

When performing the asana, the body partially assumes an inverted position, in which the pelvis is at the top, which can provoke a reverse flow of blood.

This posture is also inverted, in addition, the lumbar region is strongly arched, and the abdominal muscles are stretched and tense.

Bhekasana (frog asana)

In this case, the stomach serves as a fulcrum, and all the load falls on it. The uterus is compressed, the hips and lower back are tense.

Marichiasana II, III (asana of the sage)

Both versions of the sage pose are performed with a sharp turn of the body, compression abdominal muscles and pelvic organs. The uterine cavity experiences additional pressure due to the position of the legs.

Viparita Karani (Reversed Asana)

This position of the body is contrary to the natural mechanism of cleansing the body, the blood flow is directed in the opposite direction. Holding the body, the woman involuntarily strains the abdominal muscles. In addition, the load falls on the lumbar.

Ardha Navasana (half boat pose)

In this case, the efforts of the abdominal muscles are also required, which leads to squeezing of the uterus and can increase bleeding.

Important!Thoughtless exercises, the implementation of exercises prohibited on critical days can provoke, in addition to the problems already listed above, a failure in the menstrual cycle.

Permitted exercises

In many types of yoga, in particular in kundalini, there are exercises that help normalize the cycle, help to relax and alleviate the painful condition of a woman during menstruation. They need to be performed regularly, and during critical days - in a lightweight version.

Stretching exercise, which has such an effect:

• relaxes and stretches the spinal column;
• reduces pain lower abdomen;
• improves blood circulation and gently massages the internal organs;
• helps to get rid of insomnia, anxiety;
• removes headache;
• charges with positive energy, opening the chakras;
• reduces psychological and mental stress.

Technique:

1. Starting position (IP) - standing.
2. Feet together, legs and back straight, palms resting on the hips.
3. Take a deep breath, as you exhale slowly bend forward. Try to tilt from the hips without arching at the waist.
4. We continue to tilt down to the feet without bending the knees.
5. The palms should touch the floor, while the back is relaxed.
6. Hold for a minute, slowly straighten up.

Video: Uttanasana In the early days, it is recommended to use a lightweight version without a full inclination to the feet. In this version, it is enough to bend, forming a right angle of the body and limbs. You can lean on the back of the chair with your hands, relaxing the abdominal muscles.

In kundalini, this is a posture for relaxation. Its main meaning is the complete relaxation of the body and spirit, the achievement of peace, psychological and spiritual balance. Asana helps to get rid of anxiety states, let go of negative emotions, improve sleep.

Performance:

1. IP - lying on your back.
2. Spread your legs to the sides at an acute angle.
3. Stretch your arms along the body.
4. Feel how all the muscles relax.
5. For long-term relaxation, you can take cover with a blanket.

Benefits of Asana:

• allows you to escape from restless thoughts;
• normalizes biological rhythms;
• opens the chest, promoting deeper and more correct breathing;
• stretches the spine;
• strengthens the muscles of the small pelvis;
• tones muscles;
• relaxes nervous system.

Technique:

1. IP - standing.
2. Keep your back straight and look straight ahead.
3. Raise bent in knee joint right leg.
4. Turn it to the side and rest your foot on the inside of the left thigh, as close as possible to the inguinal zone.
5. The toes point down.
6. While inhaling, gently raise your hands up, joining your palms, as in a prayer position.
7. Concentrate your eyes on one point, linger for a minute in this position.
8. Repeat on the left leg.

With painful periods, vrikshasana is performed with your back against the wall.

Video: Vrikshasana

The beneficial effect on the body is as follows:

• relieves headaches;
• stretches and strengthens the back muscles;
• restores psychological balance;
• improves the functioning of the pulmonary and circulatory system;
• gives flexibility to the hip belt.

Sequencing:

1. IP - standing.
2. Taking a deep breath, in a jump, spread your legs to a width of about 1 m.
3. Raise your arms to shoulder level, parallel to the floor, palms down.
4. Turn the foot of the left foot to the side, right in place.
5. Gently bend down to the left leg without changing the position of the hands and without turning the body.
6. Hold on for a minute.
7. Then repeat on the right leg.

During menstruation, this asana is performed at some kind of support, resting your hand on your lower leg.

Important!In order not to experience discomfort, the jump in this asana can be lowered, immediately taking the position necessary for performing.

Benefits of exercise:

• improves blood supply to the pelvic organs;
• stretches and strengthens the muscles in the pelvic area;
• helps to relax the nervous apparatus;
• reduces spasms;
• reduces the amount of waste.

Sequencing:

1. IP - sitting.
2. The back and legs are straight.
3. Slowly, bending your knees, pull them to the inguinal area with your feet.
4. Bring your feet together like palms in prayer.
5. The knees are maximally deployed to the sides, the hips are open.
6. Try to keep your knees on the floor.
7. Stay in this position for half a minute.
8. Breathe deeply and evenly.

During menstruation, asana is performed while sitting on a bench or a hard pillow.

Balasana is a pose of relaxation, it helps to relieve nervous tension, clarify thoughts and get rid of fatigue. IN physical plane asana helps to relax the muscular belt, stretch the spine.

Technique:

1. IP - kneeling.
2. Lower your buttocks onto your heels.
3. Spread your knees shoulder-width apart.
4. Lower yourself forward, head on folded hands.
5. Stay in this position for a time that is comfortable for you.

These days, a pillow is placed under the head and neck to relieve pressure on the abdominal cavity.

The benefits of this asana are as follows:

• it gently stretches the muscles (thighs, groin, spinal column, shoulder girdle), the body feels light and flexible, on lumbar feeling less pressure
• smooth execution calms psychologically, eliminates anxiety and fatigue;
• blood circulation improves, muscles become liberated, which relieves headache and abdominal pain.

Performance:

1. IP - sitting on the floor.
2. The left leg is straight, the toe is pointing up.
3. The right leg is bent at the knee, the foot is pressed to inside thighs of the left leg, the heel touches the inguinal region.
4. The knee of the bent right leg touches the floor.
5. The back is straight and relaxed.
6. Slowly lower yourself onto your left leg, clasping her foot with your hands.
7. Repeat the exercise on the other leg.

If pain or bleeding intensifies after classes, the reason may not be correct execution exercises. If everything was done correctly, then you may have a gynecological problem.

In conclusion, we note: during the period of critical days, classes should be as light as possible. All poses are performed with relaxed abdominal muscles, do not forget about even breathing. Correct and regular practice will greatly facilitate the life of a woman during menstruation, both on a physical and psychological level.

Video: Yoga practice on critical days

Yoga classes are not only beneficial physical condition organism. They help to achieve peace of mind. Therefore, for many women, such a load becomes necessary and desirable every day. But is yoga allowed during menstruation? After all, critical days cannot be canceled, but everyone knows that physical activity in this period should be limited.

Read in this article

Is it possible to practice

Menstruation, especially in the early days, is accompanied by discomfort for many. But this does not mean that the entire period should be spent on bed rest, escaping from pain and pills. Of course, excessive physical activity can increase poor health, upset the balance of hormones. Therefore, it is contraindicated. But yoga contains, which do not require great physical effort, but, on the contrary, will help stabilize the condition and improve it.

If you perform them, listening to your own feelings, you can feel how pain and irritability go away, strength and peace come. Relief of well-being leaves no doubt as to whether it is possible to do yoga during menstruation. After all, the menstrual period is not a disease, but one of the natural states.

Asanas to Avoid

Full-fledged yoga classes include fairly complex exercises that become available for implementation only with time and experience. Moreover, you should not do them during menstruation. After all, complex asanas involve an intense effect on the body as a whole, including the reproductive organs. And on critical days, they already endure a large load.

Therefore, in this period, poses in which you want to be in a position upside down should be excluded. With it, blood flow is inhibited, blood stagnation is formed in the small pelvis, which provokes the development of gynecological diseases:,. In this regard, kundalini yoga during menstruation should be performed without exercise:

• Sarvangasana;
• Halasana;
• Agni Pranayama;
• Mula Bandha.

It is also undesirable to do:

• Sirshasana;
• adho-mukha vrishkasana;
• Halasan;
• Vrishchikasana;
• pincha mayurasana;
• Viparita-karani mudra;
• Bakasan.

Characteristic of many practices are exercises involving twisting. Yoga during menstruation, the complex of asanas which forces you to transfer pressure on the abdomen and pelvis, is also contraindicated.

These are the poses:

• Mayurasana;
• Navasana;
• Shalabhasana;
• Jathara Parivartanasana.

They lead to increased blood supply to the uterus, stimulate the activity of its muscles, which is unacceptable during menstruation. Also operate:

• Nidrasana;
• Pada Sirshasana;
• Padma parivritta asana.

They force you to literally “tie into a knot”, and this leads to increased intra-abdominal pressure. During menstruation, it is a provocateur of pain and intense discharge.

The practice of yoga during menstruation, which involves exercises with the deflection of the spine, is not recommended for the same reasons. Kapotasana and Ardha Chakrasana will have to be postponed.

However, some women, without prejudice to health and well-being, continue to do the whole complex of asanas during menstruation. This opportunity exists only for those who have a long practice of yoga (more than 2 years) and absolute health. But in this case, the first 2 - 3 days of menstruation, the intensity of classes should be reduced.

Asanas suitable for critical days

And yet, full-fledged yoga classes during menstruation are possible. There are exercises that do not directly affect the pelvic area and abdomen, do not disturb the blood supply. These are the poses:

• Uttanasana;
• Vrikshasana;
• Utthita trikonasana;
• baddha konasana;
• Balasana;
• Savasana;

• Archa Chandrasana;
• Adho Mukha Sukhasana;
• Jana Shirshasana;
• Marichiasana;
• Adho Mukha Virasana;
• Upavishtha Konasana.

It is not necessary to use all the allowed asanas, you need to choose those that give the greatest comfort. They will help proper oxygen metabolism, restore normal cellular respiration, eliminate toxins and relax. All this is especially important during menstruation.

The main thing is not to get hung up on unimportant well-being. But if it worsens, the session should be stopped. This may mean that the woman is still overdoing it or she has gynecological problems.

Useful yoga during menstruation to relieve pain. Postures that help eliminate it:

• Padmasana;
• Virasana;
• Vajrasana;
• Gomukhasana;
• Sukhasana.

Here the rules are the same: breath control, moderation. If the volume of allocations during classes has increased dramatically, they need to be completed. However, with the correct exercise, compliance with other conditions, the absence of gynecological pathologies, there are no problems, on the contrary, the state of health improves.

Useful video

About yoga for women during menstruation, see the video:

The effect of exercise on menstruation

Correct asanas have not only a momentary beneficial effect on menstruation. Classes lead to a whole range of positive changes:

• the volume of secretions returns to normal, regardless of whether there was their number or;
• weight is removed and;
• irritability, apathy, characteristic of critical days, cease to disturb, but spiritual comfort comes;
• do not disturb the sacrum, which in some women are stronger than from uterine contractions.

In addition, yoga during menstruation is an excellent prevention of gynecological diseases. After all, exercises help stabilize the blood supply to the pelvic area, remove congestion. Some women after regular classes, which do not stop, but change during menstruation, were able to get rid of infertility.

Despite obvious benefit yoga, you need to start it after consulting a doctor. This is especially important when it comes to continuing the practice on critical days. But even in the case when there are no contraindications to it, it is necessary to observe the measure in the intensity of classes.

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Below I will describe 4 yoga poses that help to relax the nervous system, eliminate back pain, and tune in to a positive wave.

Janu sirshasana A: head in kneeling tilt

Start sitting in dandasana with your legs extended forward. Bend your right knee to 90 degrees, bring it outward and press your right foot against the inside of your left thigh. Grab your left shin or foot with your hands, inhale, and stretch your back forward and up over a straight leg.

Exhale and lengthen your spine through your chest. Continue to breathe constantly, keeping your attention on the left leg. Stay in this pose for 1 to 3 minutes and then do it on the other side.

Advantages:

• Stretching of the spine, shoulders, hips and groin;
• Calms the brain and helps to get rid of mild depression;
• Reduces anxiety, fatigue, headache and menstrual discomfort.

Pashasana: loop pose

Squat down, legs together; lower your buttocks down towards your heels. If your heels don't reach the floor, place a folded blanket under them.

Inhale, turn your torso to the right, and grab your knees with your left hand. A right hand move to the lower back. Exhale and join your hands in the castle. Keep your hips and knees parallel to each other. Breathe for 30 to 60 seconds without holding your breath. Repeat on the other side.

Advantages:

• Stretching of the hips, groin and spine;
• Improves digestion;
• Gently relieves tension from the back, shoulders and neck muscles;
• Relieves indigestion, flatulence and menstrual discomfort.

Ushtrasana: camel pose

Starting position: knees on the floor, hips shoulder width apart. Rotate your hips slightly inward and press your shins and legs to the floor. Place your hands on your hips, point your palms down with your fingers. Inhale, lift your chest, drop your shoulders down towards your ribs. Exhale, pushing the hips forward, as if lengthening the front surface of the body and bend. Keep your hands on your hips or on the back of your heel. Use your hands to stabilize the position and push your hips forward more. Bend at the chest.
Throw your head back, look up, and breathe constantly, do not hold your breath. Stay in this pose for 30 to 60 seconds.

Advantages:

• Front end stretch chest, ankles, thighs and groin;
• The belly, chest and throat open;
• The back muscles are strengthened;
• Improves posture;
• It has a therapeutic effect on the entire body, reduces back pain, fatigue, anxiety and menstrual discomfort.

Supta padangushthasana

Lie on your back, arms at your sides, legs straight. Head on the floor, inhale, bend your right knee, and grasp thumb right foot with index and middle fingers. Put left hand on the left thigh to stabilize the left leg. Pull the toe of your left foot away from you.

Exhale; straighten your right leg as far as the stretch allows. For more stretch, use a towel or belt. Try not to lift your shoulders and hips off the floor. Hold this position for 1 to 3 minutes, then lift your head up to right leg, and keep the left one down. No jerks, smoothly, be careful with the neck. Inhale and lower your head down. Change to the other leg.

Advantages:

• Stretching of the hips, hamstrings, groin;
• Strengthens the knees;
• Eliminates back pain, sciatica and menstrual discomfort.