16分鐘女性瑜伽-保養子宮及舒緩經痛❤ 月經期間都能練習


Hello everyone again I want to make a set with you for this episode Yoga and stretching during menstruation A small amount of exercise will be added Can make everyone even during menstruation Can move And it wo n’t hurt the uterus Does not cause the uterus to contract, etc. It also has a relief effect on menstrual pain No matter how late we start immediately First we sit on a yoga mat Sitting cross-legged We can practice deep breathing together Close your eyes slowly Inhale Lift the rib cage Open the rib cage and exhale slowly Good again Inhale expiration Inhale and exhale for the third time Then we will do another exercise Inhale with your nose and exhale with your mouth Because I think during menstruation Except that the body will be tired We will be more emotional So regular and comfortable breathing Helps relax mood during menstruation Ok we practice 1 time Inhale slowly with your nose Exhale We can start Inhale slowly Exhale Inhale and exhale again 3rd inhalation Take a deep breath Exhale slowly with your mouth Then I move my shoulders Because the whole person seems very tight Slowly pull your shoulders backwards and rotate backwards Then open Come again Take a deep breath Inhale slowly and pull it up We will do 5 times 1 2 3 4 5 Slowly forward 1 2 3 4 5 Well then put your hands on your knees Upper body belly slowly approaching feet Then pull it up Start by exhaling from the right to the left Inhale and pull up Exhale forward Inhale and pull up Do 5 starts on each side 1 2 3 4 5 Turn to the other side 1 2 3 4 5 Very nice and butterfly-like feet Open feet Slowly move your feet up and down Move your feet first 1 2 3 4 5 Then put your hands on your thighs. Try pressing on the thighs Slowly loosen your feet Then clasp your hands on your feet Hands on the feet Exhaling slowly Touch your forehead Slowly pull your head up Go down But arch back It’s that simple We do 10 exercises to start Exhale and touch your hands above your head Back up Chin up and down Back up 3 4 5 6 7 8 9 10 Then put your elbows on the ground If you ca n’t put it in your palm, it ’s no problem. The most important thing is comfort Put it down slowly Then maintain 10 breaths 10 9 8 7 6 5 4 3 2 1 Inhale and pull up Then slowly raise her hands Put your left hand on your right knee Pull right hand back as far as possible Slowly pull your upper body to the right and back Maintain 5 breaths 5 4 3 2 1 Inhale and exhale Catch your left knee with your right hand Upper body pull back Maintain 5 breaths 5 4 3 2 1 Open your hands slowly upwards Extend hands up Maintain 5 breaths 5 4 3 2 1 Exhale and lower your hands Let’s take a look at the side While doing the butterfly Slowly put your forearm on the ground You will feel the uterus open Yes we will keep 5 breaths 5 4 3 2 1 We try to put our upper body on the ground Completely relax Hip inward Open your feet as much as possible Put your hands on your sides Maintain 10 breaths 10 9 8 7 6 5 4 3 2 1 Slowly close your feet And wrap your feet straight Open your feet slowly Pull back and open We will do it 10 times 1 2 3 4 5 6 7 8 9 10 Place your feet on the ground Caught Houyi with both hands Bridge Try to keep your chest close to your chin Sustain action Try to bring your scapula inward The top of the shirt is on the ground We are 11-legged Maintain 10 breaths 10 9 8 7 6 5 4 3 2 1 Put your feet on the ground and raise Point your toes straight up Then slowly straighten Inhale when straight, point toe when exhaling We will do 10 starts 1 2 3 4 5 6 7 8 9 10 And slowly wrap your feet Fold right foot over left foot And then make another circle Step on toes Then turn the lower body to the left Upper body turned to the right We maintain 10 breaths 10 9 8 7 6 5 4 3 2 1 Slowly return to the middle and turn your feet Fold left foot over right foot And turn your legs tightly Point your toes to the ground first Then pull your feet to the right Upper body turned to the left Maintain 10 breaths 10 9 8 7 6 5 4 3 2 1 Back to the middle Then spread your feet It seems that the knee is close to the ground Then grab the feet with both hands Spread your feet as far as possible on the ground We maintain 10 breaths 10 9 8 7 6 5 4 3 2 1 Try to straighten your feet If you ca n’t do it, stay where you were Try to straighten your feet if you can Spread your feet Maintain 10 breaths 10 9 8 7 6 5 4 3 2 1 Pull your feet back Clasped hands Maintain 10 breaths Relax upper body 10 9 8 7 6 5 4 3 2 1 Okay then stretch the upper and lower body We stretch Take a deep breath Exhale slowly with your nose Relax the whole person Good again Elongated upper and lower body Exhale slowly and relax completely Inhale slowly one last time Exhale and relax Put your hands on both sides of your body We breathe again Take a deep breath 3 times Inhale slowly with your nose Exhale with your nose Inhale and exhale again Take another breath slowly Inhale for the last time We can slowly put the double boards on the ground Then turn your body to the left Then put his hands on the ground Pull up slowly Tonight has been completed Then you will see why it seems very comfortable It doesn’t seem to work hard I would suggest if you are the first 3 days of your menstrual cycle Actually, avoid doing too much exercise I think if it ’s during the menstrual cycle The body loses a lot of blood Actually we need to rest And should not put too much pressure or burden on the uterus So I would recommend no matter what kind of exercise It’s best to pause movements involving the abdomen Of course it doesn’t matter once and a half But if those days are not comfortable Can do this exercise Soothes and comforts the mind and body Ok we will see you in the next episode If you like my channel Remember to subscribe to my channel If you like my video Then I have more motivation to share with you Bye

75 Comments

  1. 芊妤 你開始減肥呀!

  2. 你減得好呀👍!林芊妤

  3. 平常也能做?

  4. 你攰唔攰呀!啞妤

  5. 林芊妤 繼續努力呀!

  6. 你真係做最後一次運動呀!

  7. 谢谢coffee,一直都非常期待你出一个月经时可以做的运动。因为每次月经来时我都不想动,也不知道适合做些什么运动,所以我都会等月经完后才继续运动 ,非常有罪恶感。
    有了这个video后我就可以继续的运动了。非常感谢你。

  8. 你做完運動呀!林芊妤

  9. 正啊!尤其第一日

  10. M剛剛黎完. 現在睇定有助下個月黎嘅時候可以連續. 謝謝🙏妳😇

  11. 今日第二天,可以試下👍🏻

  12. 那這個男生可以做嗎?

  13. 多謝coffee🥰咁啱快黎m啦😘

  14. 多谢你啊coffee。。疫情有你陪伴又可以keep fit又可以解闷💪😘

  15. Hello , Coffee , Yes!:)

  16. 呢條片來得啱啱好😂今日就要來M😚上次睇到coffee 發佐一張跑佐9公里嘅相,呢張相我超級鐘意😍咁就成為我嘅手機屏保😂一睇到呢張相就告誡自己唔可以偷懶,要好似coffee咁努力💪,我係咪中毒太深啦😂

  17. Perfect timing as I am on day 3 of my menstrual period :), thank you for the yoga routine Coffee!

  18. Coffee 想问问你,早上起身后要做运动,运动前是不是一定要拉筋呀?因为刚睡醒肌肉紧绷

  19. 好巧 月经快来了 而且伴有稍微经痛 想说 有心理准备月经来的时候会更痛🤦🏻‍♀️ 傍晚赶紧试试

  20. Love it so much. Thank you Coffee! 🙏 🙏

  21. 明天试一试

  22. 每次經期來都超級痛!!!感謝Coffee很用心的出了這支影片♥

  23. 可否出一如何學教導小朋友的片

  24. thanks coffee! right when i need it <3

  25. Thank you coffee

  26. 太好了,剛來月經

  27. 做了真的很放松,真的很棒👍

  28. 最近生理期來,剛好來作一下,舒緩一下生理不適。🤟😘🤟

  29. This topic is so good !!! Or could we have other video about some poses/ exercises which are good for the uterus in usual day?

  30. 耶🥰許願成功 經期也能動啦~謝謝coffee😍

  31. 來得正及時!!THX!!

  32. beauty goes beauty's

  33. 做完好舒服到快睡著~~

  34. 感覺很舒壓!👏👏👏

  35. 岩岩好今日係第一日🤣🤣🤣🤣

  36. 好鐘意你,每日都會抽一個鐘時間做你瑜珈,希望可以出d矯正腿型既影片

  37. 等左period 的瑜珈練習好耐,太好了!

  38. 太好啦!终于出了👍

  39. 请问这个是不是有放松的效果?平时运动最后做适合吗?

  40. 好棒~刚好也需要 Coffee老师的声音好听背景音乐听了也很舒服 完美~做完好想睡觉~哈哈哈

  41. 请问可以在床上做吗?

  42. 下一次可以请您做小腿外翻的吗?

  43. 請問平躺後舉高雙腿伸唔直腳係點解?可以點樣解決?謝謝🙏🏻

  44. 請問剖腹開刀後幾時可以跟呢個 video 做?

  45. 今朝來姨媽,就見到呢個經期運動,做完覺得幾舒服 (˶‾᷄ꈊ‾᷅˵ )

  46. 这次的瑜伽很喜欢,很舒服

  47. 😍😍😍正煩惱要做哪一組

  48. 看來Coffee很認真看大家留言😂謝謝你超實用的👍🏻

  49. 太好了,有新的video可以做啦!💪💪💪

  50. 刚刚正在想'可恶过几天来月事了所以现在把握时间好好运动'

  51. 终于,我期待了好久

  52. hello你好啊,我係Oscar
    我有野5明,想請教你係用咩去剪片同埋點樣快速上字幕嘅,因為我睇左好多教學都搵唔到一個好快速上字幕嘅方式,見到你嘅影片有上字幕,所以想請教你

  53. 大腿完全無辦法貼到地面……

  54. 謝謝🙏coffee! 終於出月經瑜珈

  55. HI coffee 这套平时没来经期也能做吗? 如果是上了年纪的妈妈也能做吗?

  56. 今日咁岩尼m,岩岩好可以做😆

  57. 謝謝coffee,今天剛好月經來,原本要練系上的羽球隊,後來因為不是很舒服所以也沒什麼力氣去,想著在宿舍可以做個運動就好,真的讓我的身體和心情都很放鬆呢

  58. 這次的影片跟之前的影片感覺有點出入…好像記得之前coffee有講過月經來的時候不能往前壓腹部?不過這次就看到蝴蝶式下壓前彎的動作

  59. 👍🏿👍🏿👍🏿

  60. 終於有了,下個月月經來就可以繼續keep fit

  61. 哇真的來得好及時,大姨媽這下可以輕鬆度過啦😂多謝coffee

  62. 求睡前瑜珈🙏

  63. 🙏🏼🙏🏼🙏🏼👍👍👍❤️

  64. 謝謝coffee❤️✨✨

  65. 月經來可以做其他半小時減脂運動嗎

  66. 請問coffee,雙腳呈蝴蝶式的時候,背部也是挺直的嗎? 我好像總是會駝背

  67. Coffee, 會否考慮出一集舒緩更年期嘅運動呢,尤其骨質疏鬆?

  68. 謝謝Coffee!每次生理期因為身體超不舒服而不能運動覺得好可惜。

  69. 真好,m期不用有負疚感^_^^_^^_^

  70. 很適合啊!今天剛好第一日 加上第一日腰痠痛 多謝你啊!❤️

  71. 更新了,好開心啊😍,希望之後也能教教如何消除橘皮組織🤔

  72. 非常钟意这集的教学!刚好今天经期第一天就马上跟着学了,真的很舒服!谢谢coffee 老师 ☺️

  73. 仲有幾日就黎😖😖做定冇死☺️多謝Coffee 辛苦哂🥰

  74. 先点赞后收藏☺️跟着女神一起keep fit💃🏻

  75. Coffee,你用既瑜珈墊係咩牌子呀?

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