Yoga exercises for a small pelvis reveal femininity, improve the work of the reproductive female system, develop the sex center, enhance sensuality. All this helps to cope with many diseases.

If in the area of \u200b\u200bthe small pelvis, normal blood circulation is a sign good health among women. There are not only genital organs, but also the intestines, the gland of the internal secretion, the bladder. The insufficient inflow or outflow of blood can manifest itself in infertility, pain and severity at the bottom of the abdomen, lumbar, hemorrhoids, sexual disorders. Yoga is a good helper to solve these problems.

So, asans for small pelvis are used in the following situations:

• when urinary incontinence in women;
• when prolapse when the small pelvis is omitted;
• to improve the work of the female sexual area (the hormonal process is normalized);
• with menstrual syndrome;
• when pinning the nerve endings of the hip joint;
• to improve digestion.

Russian doctor Okusher-therapist Marina Kruglov, practicing yoga, and colleagues conducted an experiment. They investigated the influence of yoga for the female reproductive system as a result of changing blood circulation in a small pelvis. To do this, we used an ultrasound with doppler controlling blood flow. In women, which began to engage in a certain practice of yoga, the bloodstream in small uterine arteries has noticeably improved. This significantly strengthened the growth of endometrial (internal uterine shell). It is the endometrium that will ensure the nutrition of the embryo at the beginning of its development.

Therefore, asans for a small pelvis are important for the normal functioning of the reproductive system of women and the treatment of female diseases.

Exercises for small pelvis

In order to improve blood circulation in a small pelvis, special asians are offered, strengthening the muscles of the pelvic bottom.

Execution technique:

1. Sit down, the lower limbs to straighten, socks to direct themselves, to relax and lower the hands on your knees.
2. Make a small tilt forward, tightening the tip and straighten up, the spinal axis pull up.
3. Inhale, in exhale, beating the left leg, putting the foot on the surface, the heel touches the surface.
4. Inhale and with an exhalation of the thigh bent foot to deploy and place on the surface.
5. Sole rotate on the side.
6. Left hand resume to the left thigh and raising the buttocks, make twisting in the lower back, turning to a straight leg.
7. Lower the buttocks on the surface, pull out the spine, lean toward the straightened leg, capturing the hands of the foot.
8. Straighten and repeat the other way.

Jana Shirshasana fully activates the work of the gastrointestinal tract, improves digestion, helps to remove fat deposits.

Baddha Konasan (Butterfly Pose)

Procedure:

1. In the sitting position, both legs bend, moved the feet to the crotch.
2. Align the soles, capture the hands of the hands of the foot, bringing them to the perineum to the maximum.
3. Hips deploy in different directions, placing on the surface (knees relate to the floor).
4. Stayed in a posture from 30 to 60 minutes, gradually increasing time.
5. Spine pull up. Knees press to the surface.

Konasan Pose superbly enhances blood circulation in the field of small pelvis and is especially useful for the health of female genital organs, has a beneficial effect on the work of the urogenital system. Asana is recommended for pregnancy, ovarian dysfunctions, varicose veins, menstrual pain.

1. Sit, dilute legs wider, hands on hips.
2. On the breath of the front of the body, raise and straighten, draw your belly. Pull the spine and rumbles the lower back.
3. Exhausted slowly leaning forward, chin and hands also send ahead. Trying the belly touch the surface.
4. Lower in pose, smooth breathing. With each exhale lean everything below, the spine is pulling.
5. Return to the initial posture.

Between the poses, it is advisable to make vintyans - these are exercises-bundles that improve blood circulation.

The cause of circulatory disorders in a small pelvis in women can be the expansion of the veins. When venous stagnation occurs, possible painfulness At the bottom of the abdomen, in the lumbar department.

Here are helpful asana in an inverted position, the blood flow is improving. In addition, in such positions, the pelvis is located above the region of the heart, which allows you to use compensatory mechanisms that reduce the amount of venous blood. The execution of the inverted Asan is carried out mainly from the position lying.

Sequence of execution:

1. Lying on the back, stretch your feet and join, hopping along the body, palms up.
2. Relax.
3. To breathe deeply and raise the straightened lower limbs before they are perpendicular to the surface.
4. Slowly raise the pelvis, helping their hands (pour the pelvis palms). Legs to start the head.
5. Being in the pose, breathe deeply, mostly belly.

Powerful pose for body and consciousness.

Method of execution:

1. The initial position is previous.
2. On the exhale, pull the knees to the chest.
3. Smooth flow to transfer the foot behind the head, touching the fingers of the foot surface.
4. Body mass to place on the blades.
5. Slowly move to its original position.

Stay in position 1-3 min.

Plow Plow stretches pelvic muscles, activates the work of the kidneys, reduces weight.

To improve efficiency from the implementation of Asan, it is necessary to adhere to such recommendations:

1. Systemativity. I do at least 2-3 times a week.
2. Performing a complex, inverted postures to do in conclusion.
3. If there was no time to perform a whole complex, you need to do at least some exercises.
4. Deciding to do only inverted postures, it is recommended to choose an evening watch.

Human organism is a course of many vital processes and functions. The body is also subject to various influences from outside. We depend on the change of seasons, from nutrition, sleep and much more. Heartbeat Frequency, Respiratory Frequency, Change Hormonal Background
- All these functions should work as a clock. What in the amount and will be called health. In addition, a female organism, unlike male, has one very important biological process, menstrual cycle. The deathly changes in the body of a woman lead to the possibility of conception and regular discharges. In addition, the hormonal background, psycho-empty background changes all the time. Therefore, women's health is not conceived without a balanced work of the sexual sphere and a regular cycle. In most cases, such problems can solve such problems in Hatha yoga classes, but some important aspects should be taken into account. Taking into account your personal pathologies. We have the most dispersed disorders in the female sexual system: 1 changes and menstrual cycle failures are stagnant vascular phenomena in a small pelvis (in the uterus, in phallopium tubes, ovaries). For example varicose veins of a small pelvis and generally stagnant phenomena

3 infectious diseases occurring against the background of any infection. Often chronic

4) neoplasms - benign (for example, uterine mioma) and malignant oncological diseases of the sexual sphere;

5) urgent statesrequiring emergency medical care (Such as an ectopic pregnancy).

Inverted poses

Regular execution of inverted pos. Due to gravity from a small pelvis, an outflow of venous blood occurs. Very often, congestive phenomena here leaks hidden. Stripping in regular pelvic pains. And entails a violation of the functions of the uterus and ovaries, other inflammatory processes. Especially effective combination of inverted provisions with twisting elements (Parshva Sarvangasan, Parswa Halasana).

Inverted asians also significantly improve the hepatic blood flow. What in turn normalizes the hormonal background. Because it is in the liver that the main exchange of sex hormones takes place. Include in regular practice Halasan (Plow Plug)

When omitting the small pelvis organs, they begin to put pressure on each other. The bladder presses the uterus. What leads to blood supply disorders. The systematic implementation of the inverted Asan contributes to the gradual return of the small pelvis organs into their normal position.

Working with belly

A targeted action on the blood circulation of the organs of a small pelvis has a Uddka-Bandha (medium castle). Tightening the front wall of the abdomen from the bottom up on the breath.

This is done by massage organs abdominal cavity (the same liver) and small pelvis organs, stimulation of capillary circulation and nerve endings in this area.

Uddiyana can perfectly complement the execution of inverted poses (Udka-Bandha in Viparita-Capars-Wise), and with simultaneous execution both technicians will have a complementary action.

All techniques that stimulate the work of the digestive system (twisting and inverted asans, Mayurasan, the corresponding rods, etc.) lead to normalization of the intestinal work. Which in turn supports the work of the entire immune system. And it may be positively affected by the process of such a disease as a "ovarian extrusion syndrome." An early climax occurs in 35-37 years and the reproductive function is lost.

If you are sitting a lot, Baddha-Konasan and its variations

To improve the blood circulation of the native pelvis organs, Baddha Konasan and its variations are well suited. Also intensively involve the area of \u200b\u200bthe perineum and hip joints - Padmasan, Gomukhasana, various options Visarakhadsana, etc.

Mula Bandha and Ashhvini Mudra

And the same technique should actively be used in the problems in the female sexual area (I will note here that in the male they will also be very effective). To strengthen the muscles of the perineum. The effect of them provided is similar to the effect of baddha conscan. In that only the difference that the stop does not stretch, but on the compression of the muscles.

Relaxation

Very frequent cause of the lamination of the menstrual cycle is chronic

overvoltage and stress. Therefore, the regular practice of Shavasan and Yoga Nidra (mental sleep) normalize psycho-emotional background and tonus CNS.

Positive influence of physical exertion on the body

It has already been proven that regular physical activity has many times reduces the level of manifestation of premenstrual syndrome, contribute to the establishment of normal functions of all organism systems.

However, the level of loads should be chosen optimal, including in the practice of yoga.

For alignment of the menstrual cycle and, accordingly, the optimal proportion of adhesive tissue should be accumulated. Because the synthesis of estrogen occurs in the ovaries, adrenal glands and adhesive tissue.

Reducing body weight is lower than normal due to adipose tissue can lead to hypooestrogenation and amenorrhea.

Also, excessively overweight very often leads to infertility. With elevated estrogen production, ovulation is disruption. However, to restore the cycle, it is enough to reset 10-15% of body weight. Here you just need to act more active. Include warm-up practice "Suryya Namaskar" , Bhastrika pranayama.

So, if you are very nervous, then enable more techniques for relaxation. In chronic diseases of the appendages and uterine, practice should include regular execution of baddha-conasane and its variants, gumukhasans and other asanas involving the hip and inguinal zone.

Depending on the pathology, the optimal approach to the problem is chosen. But, by and large, all the above items should be included in regular practice. For the health of the sexual and reproductive spheres of the female organism.

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Yogatherapy gynecological diseases

Female yogatherapy

The work of the human body is subordinated by a variety of internal rhythms - brightly manifested and hidden, time-dependent days and shifts of seasons, food and sleep mode. Our body is a complex mechanism: many large and tiny pendulums are continuously moving, being connected with each other, providing a continuous mutual impact. Heartbeat and breathing frequency, changes in gastric secretion and hormonal background, mental tone and sexual activity - these and many other rhythms should be in optimal frequency relationships, providing an equilibrium condition called health.

Unlike a male, the female organism has another most important biological pendulum, subordinating many processes - menstrual cycle. Monthly changes in hormonal background lead not only to the possibility of conception and regular discharge. In the process of the menstrual cycle, the state of the nervous system, psycho-emotional background, blood coagulation processes and blood circulation, urinary and the whole organism as a whole are changing. Therefore, women's health is unthinkable without a regular menstrual cycle, balanced by the work of the sexual sphere.

Often, gynecological diseases can be partially eliminated by conventional classes in the general group of Hatha Yoga; However, to achieve a speedy effect, the yogterapeutic algorithm should include several mandatory directions, and the emphasis on this or that direction should vary depending on the pathology. In order to understand the mechanisms of action of the practitioner of yoga on the female reproductive system, first briefly consider its main links.

The basis of the work of the female sexual sphere is three levels of endocrine regulation: hypothalamus (highest regulatory center), pituitary gland (direct control body) and ovaries (peripheral endocrine glands). All three levels are interconnected by direct and inverse bondsSuppose of mutual regulatory interaction, forming a slim hypothalamic-pituitary-ovarian system.

The hypothalamus is a part of the middle brain, connecting with the rear lip of the pituitary, by means of a pituitary trunk. The hypothalamus implements information coming from the external and internal environment of the body, thereby providing internal homeostasis, being a key link, a higher regulatory center coordinating activities. various systems The organism, and including reproductive. Hypothalamus cells produce specific hormones transported to the pituitary gland through the circulatory portal system and controlling its secretion. The hypothalamic hormone regulating the activity of the sexual sphere is gonadoliberin (ch), which directly affects the pituitary neurons.

The pituitary gland, in turn, under the influence of gonadoliberin, produces two main hormone factors that have a direct impact on the ovaries - a follicularity (FSH) and luteinizing (LH) hormones. Both of these hormones play a crucial role in the right functioning of the ovaries, the ripening of the follicle and egg cells, the development of estrogen and progesterone, and maintaining a regular menstrual cycle.

The generation of gonadoliberin of the hypothalamus occurs in a specific pulsating rhythm. To ensure normal secretion of FSH and LH, it suffices to maintain a stable frequency of emissions of physiological amounts of ch. Changing the frequency of chum emission changes not only the amount, but also the ratio of LH and FSH, while even a 10-fold increase in gonadoliberin concentration leads only to a small increase in FSH and does not affect LH.

Gonadoliberine emission frequency in women is 1 time in 70-90 minutes and corresponds to a number of biorhythms (alternating the phases of sleep, the fluctuations of the renal filtering rate and gastric secretion, the frequency of tides during the climax, etc.).

It can be assumed that the asynchrony of these biorhythms can lead to a violation of the work of related systems and organs: so, sleep or digestion disorders can deform or block the menstrual cycle, changes in the level of female sex hormones - to break the operation of urinary tract and so on.

Based on the logic and on some practical experience, we can also argue that Hatha Yoga as a method of comprehensive psychophysiological rehabilitation improves the interaction of various functional systems of the body, optimally regulates the rhythmic work of physiological "pendulums", normalizes a variety of biochemical and hormonal cycles, leading them to Frequency matching with each other.

Turning to the consideration of gynecological pathology, it is possible (albeit with some reservations) to allocate the following groups of diseases:

1) disregulatory states, that is, associated with disorders of the interaction of the links of the hypothalamic-pituitary-ovarian axis, which is most often manifested by various changes in the menstrual cycle. This category includes functional disorders (not associated with structural, organic pathology of the reproductive system - for example, stress-induced amenorrhus) and disorders of the endocrine regulation caused by organic reasons (for example, the pituitary adenoma as an example of structural pathology).

2) stagnant-vascular, that is, associated with unsatisfactory outflow of blood from the venous bed of a small pelvis and female reproductive organs (uterus, phallopy pipes, ovaries) - varicose veins of a small pelvis and stagnant phenomena in general;

3) infectious-inflammatory, that is, those who occur with the participation of infectious pathogens and with the predominance of the inflammatory component, often chronic;

4) neoplasms - benign (for example, uterine mioma) and malignant oncological diseases of the sexual sphere;

5) emergency conditions requiring emergency medical care (such as ectopic pregnancy).

Hatha Yoga as a method of psychophysical rehabilitation can give a positive effect in the first two groups (disreventional and stagnant-vascular views of pathology).

At the same time, all groups of diseases can be tightly in contact with each other, to wear a mixed nature and provoke each other - for example, impaired venous outflows in varicose sickness of a small pelvis and the associated changes in the blood supply to the ovarian can lead to disorders of their endocrine function and the occurrence of disreventional pathology.

A number of studies are influenced by the influence of yoga on the state of the female reproductive sphere, many of which were randomized and had control. Unfortunately, many of these studies do not reflect the nature of the practice being performed (the use or exclusion of the "vacuum" technician of the type of nailed, the impact on the area of \u200b\u200bhip joints, the share of relaxation practices, the level of load, etc.), although the different nature of the practice can clearly Influence the result.

The ability of the Hatha yoga to influence the growing upstate practitioners studied quite detail; A number of research demonstrates the improvement of vegetative indicators in women with disregulation pathology:

50 women of reproductive age were randomized to a group of yoga (25 people) and control (25 people). The yoga group performed the practice of 35-40 minutes a day 6 times a week for three menstrual cycles, under the guidance of a qualified teacher. Before and after the program, growth, weight, blood pressure, heart rate were rated in groups, special tests were used to assess the activity of sympathetic and parasympathetic systems, as well as the level of irritability, anxiety, depression and self-esteem. It was originally identified a significant predominance of sympathetic activity, as well as irritability, anxiety, depression in the premenstrual (lutein) phase compared with postmenstrual (follicular) in both groups before the start of the study. Next, at the intermediate and final stage of the study, a significant decrease in body weight, blood pressure and heart rate, reduction of anxiety, irritability indicators, as well as an increase in self-esteem in the yoga group compared with the control, in the lutein phase of the menstrual cycle; Significant changes on the depression scale were obtained only in the follicular phase (Kanojia S. et.al., 2013)

Another study also demonstrates a reduction in the sympathetic tone in women suffering from PMS:

The study involved 60 women aged 18-40 years having a regular menstrual cycle of 28-34 days and suffering from PMS. Participants were divided into three groups: Group A (control), group B (performed by the breathing technique of Anuloma-Viloma) and a group C (fulfilling asana). Groups B and C performed exercises within 7 days before the estimated menstrual for 3 menstrual cycles. All participants were measured by blood pressure, heart rate, CH, indicators of skin-galvanic resistance and peripheral temperature. As a result, a decrease in the original basal sympathetic tone was revealed and an increase in response relaxation in both groups that performed the practice (group B and C) compared with the control (Sharma B. et. Al., 2013).

Many studies also demonstrate positive influence Yoga on psycho-emotional background (including against the background of severe somatic pathology, including terminal PNF stages and malignant cancer). Not exception and gynecological pathology:

Women suffering from menstrual disorders were randomized to the intervention group (average age of 27.7 years, N \u003d 65) and a control group (average age of 26.6 years, N \u003d 61). The intervention group performed the technique of deep relaxation "Yoga Nidra" daily for 6 months; Before and after the intervention, levels of anxiety and depression were estimated using Hamilton Anxiety Scale (HAM-A) and Hamilton Rating Scale for Depression (HAM-D). A significant decrease in the level of HAM-A (P<0.003) и HAM-D (P<0.02) для исходных уровней тревожности и депрессии от легкой до умеренной (Rani K. et.al., 2012).

The regular practice of yoga-nidra is capable of not only to improve the emotional background, but also reduce the manifestations of somatoform symptoms in women with impaired menstrual cycle:

In a randomized controlled study involving patients suffering from menstrual disorders and moomatoform disorders, a significant improvement in pain symptoms (P<0.006), гастроинтестинальных симптомов (P<0.04), кардиоваскулярной симптоматики (P<0.02) и урогенитальной симптоматики (P<0.005) спустя 6 месяцев практики Йога-нидры в группе вмешательства (n=75) по сравнению с контрольной (n=75). Обе группы получали медикаментозное лечение (Rani K. et.al., 2011).

150 women with impairment of the menstrual cycle were randomized to the intervention and control group. The intervention was carried out in the implementation of the Yoga-Nidra technique (technique of arbitrary muscular relaxation with elements of autogenic workout). The technique was performed for 35-40 minutes a day 5 times a week for 6 months. A significant decrease in the level of TSH, a follicle-sustamulating hormone, luteinizing hormone and prolactin in the intervention group compared to the control is obtained. (Rani K. et.al., 2010).

Data on changes in the regularity and nature of the menstrual cycle in the study are not given, but the authors conclude that the regular practice of yoga-nidra can be useful for patients with hormonal imbalances and impaired menstrual cycles.

Works that view the effectiveness of yoga during dysmenorrope, there is a decrease in the severity of symptoms, which was evaluated by Menstrual Distress Questionnaires (MDQS) after yoga class twice a week to 30 minutes for 8 weeks (Chien LW, 2012). Another study is interesting in that it used specific Hatha-Yoga techniques (not having, however, special "reproductive" specificity):

Girls aged 18-20 years, suffering from dismenorrey, were randomized to a group of yoga (50 people) and a group of control (42 people). To estimate the intensity and duration of pain in the time of menstruation, the Visual Analog Scale for Pain questionnaire was used. The yoga group performed certain yoga postures (pose of cobra, cats and fish) into the lutein phase of the cycle; No interventions were applied to the control group, except for using a questionnaire. After three months of study, significant differences were obtained in reducing the intensity and duration of pain at the end of the study compared to the initial level (P< 0.05). Было показано также значительное снижение интенсивности и продолжительности болей в группе йоги по сравнению с контрольной (P < 0.05), (Rakhshaee Z. Et. Al., 2011).

The possibilities of yogaterapy during menopausal syndrome are discussed long ago, and it is obvious that the level of symptoms will be the main task and improving the quality of life. Studies demonstrate an improvement in the picture of perimenopausal symptoms and quality of life, these changes have been more pronounced compared to the control (Nayak G. et. Al., 2014).

260 women of menopausal age were randomized to a group of yoga and a group of control of 130 people. The yoga group was held on yoga for 5 days to 1.5 hours and then practiced yoga at home for 35-40 minutes a day and twice a week under the guidance of researchers for 18 weeks. The yoga program included asians, pranayama and meditative techniques. The quality of life was estimated with QOL BREF Scale after 6, 12 and 18 weeks. As a result, a statistically reliable improvement in the quality of life in all directions (physical, psychological, social) in the yoga group compared to the control (Jayabharathi B et. Al., 2014).

If the positive impact of yoga practices on the vegetative and psycho-emotional background to some extent predictable, then a very intriguing and the topic of changes in the hormonal background under the influence of yogic exercises remains; Especially relevant this may be in endocrine gynecological disorders.

90 girls suffering from polycystic ovarian syndrome (SPA) were randomized to the yoga group (y) and a group of conventional exercise (C). Yoga and exercises were performed daily at 1 hour for 12 weeks. The level of antimullair hormone (AMG), FSH, LH, the ratio of FLG / LH, testosterone, prolactin, was also evaluated, and the frequency of menstruation were also evaluated. After the intervention period, the decrease in the level of AMG, LH and the LG / FSH ratio was significantly different in two groups: AMH (Y \u003d -2.51, C \u003d -0.49, P \u003d 0.006), LH, LH / FSH (LH: Y \u003d -4.09, C \u003d 3.00, p \u003d 0.005; LH / FSH: y \u003d -1.17, c \u003d 0.49, p \u003d 0.015), showing a more significant decrease in the yoga group. In addition, the yoga group was more pronounced decrease in testosterone level (Y \u003d -6.01, C \u003d 2.61, P \u003d 0.014) and manifestations of girsutism on a modified MFG scale (Y \u003d -1.14, C \u003d + 0.06, p \u003d 0.002). An increase in the frequency of the monthly is more pronounced in the yoga group; The FSH level and prolactin did not demonstrate significant differences. Thus, the practice of yoga compared to conventional physical exercises shows more pronounced results regarding the decline in the level of AMG, LH, testosterone and Hisutism in the SPC (Nidhi R. et. Al., 2012).

Thus, the practice of yoga compared to conventional physical exercises shows more pronounced results regarding the reduction of the level of AMG, LH, testosterone and Hisutsutism in the PC. At least this makes it possible to calculate that yoga may matter as an auxiliary method in the treatment of similar endocrine disorders; Determine the place and value of yogatherapy in these cases will help further research.

As we see, the practice of yoga, built on the general basis, can have a positive effect on the vegetative balance, psycho-emotional state and hormonal background with gynecological pathology. At the same time, the gynecological pathology palette is very wide, and the practice of yoga in different states will have different efficiency.

As mentioned above, the greatest effect should be expected in the following types of pathology:

Dizregulation states (functional secondary amenorrhea, PMS, poly-, oligo- and dysmenorrrey, other violations of MC, secondary "functional" infertility).

Stagnation-vascular (varicose disease of the small pelvis and similar congestive phenomena).

With other types of pathology with organic nature and non-violations of venous outflows (such as endometriosis, endometrial polyps, cystic changes in reproductive organs, etc.) The practice of yoga is most likely to have an auxiliary value and is built on the basis of the current Situations (often by eliminating potentially dangerous technician).

To improve the efficiency of yogaherapy practices, it makes sense to use certain specific directions and techniques. Consider the directions of yogaterapeutic practices that contribute to the normalization of the female sexual area.

Inverted asans

The execution of the inverted asanas significantly increases the heaving the basin of the brain arteries. It can be assumed that the increase in cerebral circulation leads to the stimulation of the hypothalamic-pituitary system. Due to the increase in blood flow, the intracellular metabolism of neurons increases, the update of their receptor apparatus increases, the sensitivity to hormonal effects increases, direct and feedbacks are activated between the links of the hypothalamus axis - the pituitary.

From the area of \u200b\u200ba small pelvis, on the contrary, according to gravitational reasons, the outflow of venous blood occurs. It is here that women, due to the characteristics of the structure of venous vessels, their hormone dependence, the functional state, there are ideal conditions for the development of varicose veins of a small pelvis. This disease is often hidden, is the cause of chronic pelvic pains and exacerbates inflammatory processes and violations of the functions of the uterus and ovaries. The regular execution of the inverted Asan significantly unloads the venous channel of the pelvic region, the combination of inverted provisions with twisting elements (Parshva Sarvanthasana, Parswa Halasana) is particularly effective.

The omission of the perineum and the organs of the small pelvis often leads to changes in their normal interposition, pathological pressure on each other of the uterus and the bladder. The topography of arterial and venous pelvis vessels is disturbed, stagnant phenomena and blood supply disorders are aggravated - lowered organs as if "hanging" on the vessels, stretching them; At the same time, the form of the lumen of the vessel is changing, its tone and reactions to regulatory effects are perverted. The systematic implementation of inverted Asan contributes to a temporary return of the organs into normal position, improves their blood supply (at the time of fixing asana), reduces the negative impact of the omissions of the organs on their functional state.

Abdominal manipulations

Through the implementation of abdominal manipulations - Agnisar-dhauti, Udka-Bandhi, the massage of the abdominal cavity organs and the organs of the small pelvis, the stimulation of the capillary circulation and the nerve endings of this area are produced.

A more directed action on the blood circulation of the small pelvis organs possess Udka-Bandha and Madhyama Nauli (simultaneous reduction in both straight abdominal muscles when tightened up the abdominal wall and diaphragm): the creation of a negative pressure in the chest and abdominal cavities creates a suction action leading to the relief of the venous outflow from the small pelvis. It suffices to recall that by means of this reception, Basti-Kriya is carried out - yogic enema with the increase in water through the tube inserted into the anus to assess the possibilities of this reception in the "pull-up" upstanding venous blood from the pelvic region.

Uddiyana can perfectly complement the execution of inverted provisions (Uddka-gang in Viparita-Capars-Wise), and with simultaneous execution both techniques will have a mutual action.

Finally, stimulation and normalization of digestion, intestinal work, the elimination of constipation contributes to the improvement of venous outflow, blood circulation of the organs of the small pelvis. This thesis fully applies to all techniques that stimulate the work of the digestive system (twisting and inverted asans, Mayurasan, corresponding rods, etc.)

Baddha-Conasana cycle and all techniques involving the area of \u200b\u200bhip joints

In physiology, there is a concept of proprioceptive sensitivity: Muscular, ligament and bone-articular apparatus have receptor, sensitive nerve endings, playing a role in the formation of a feeling of body position, etc. That is, proprioceptation is a combination of sensations emanating from the musculoskeletal system, muscles and ligaments. The latter not only gives us the opportunity to realize the position of the body in space; Propriocecia also plays an important role in the nervous trophic of internal organs. The pelvis and the groin area is often in a state of propricectivative stimulation deficiency (the latter is often reduced only to the contact of the buttocks with the seat of the automotive armchair and sofa), which affects the functional state of the internal organs of this zone.

The stretching of muscle and connecting structures and intensive effects on propriceceptive receptors tones the peripheral nervous apparatus, increases the level of metabolism in nerve endings, eliminates "propriceceptive hunger", which improves the blood circulation of the small pelvis organs, the processes of their trophic and nervous stimulation.

In addition to the Baddha-conasane and its variations, all vyayama and asans, which involve the perineal and hip joints, the Padmasan, Gomukhasan, Virasan, Traconasan, Gomukhasana, Virasan, Triosconasan, Ardha-Chandração, have a beneficial effect on the mechanisms described. These impacts on the hip joints are better to build on the principles of mutual compensation, alternating Asana to the lead and bring the thigh, its outdoor and inner rotation, and so on.

Ashvini Mudra and Moula Bandha

In the presence of problems in the female sexual sphere of technology to strengthen the muscles of the crotch must be necessarily involved for several reasons.

First, the practice of Ashvini-Wisdom and Moula Bandhi has an effect similar to Baddha-Conasan, with the difference that the method of exposure to propriceceptive sensitivity is somewhat different - not stretching, but compression of muscles and stimulation of numerous nerve endings located in their thicker.

In addition, the strengthening of the crotch muscles leads to the normalization of the position of the pelvic diaphragm, internal genital organs, the elimination of the pathological pressure of the bodies on each other, chronic pelvic pains. Normalization of the arrangement of the arteries and veins contributes to the improvement of local blood circulation.

The work of the crotch muscles has an arraying effect on the organs of the small pelvic and the surrounding fiber, thereby activating their capillary blood circulation, from the state of which the functional activity of reproductive organs depends.

To normalize the operation of the urinary sphere, it makes sense to pay attention to the techniques that use the crotch muscles locally, providing a more point exposure to specific reflex zones: so, in the middle of the distance between the anus and the rear edge of the genital organs (in women vagina, and men - scrotum) There is a reflex point, in Chinese traditional medicine, referred to as "Hui Yin", which is considered a venue for the merger of all the inquo channels and used for therapy for various urinary disorders. In the Yoga Bihar school, the same point is called "Moula Bandhi Point"; Practitioners are invited to master the isolated cut of the "point of Moula Bandhi" without engaging in the process of the remaining muscles of the pelvic bottom. The technique is mastered in the Supot-Badddha-Conasana position. The index finger of the right hand is set to the point of Moula Bandhi, the left finger of the left - to the anus area; Next, the skill of the reduction of these two zones is separately apart from each other. At the beginning, the technique is mastered under the control of the touch, then when the skill of conscious management of the pelvic bottom muscles will be enough, the same technique can be carried out without the participation of hands. In the future, the skill of the reduction of three and more insulated zones of the pelvic diaphragm is mastered.

The Mula Bandhi variant with the involvement of all the muscles of the pelvic DNA helps to improve the blood circulation of the organs of the small pelvis and the normalization of their position; An option with isolated abbreviations of various sections of the pelvic bottom allows to implement reflex effects that normalize the work of the urinary sphere.

Respiratory practices

When performing all the yogic practices (with the exception of particularly agreed), breathing is performed through the nose. Physiology and here confirms the amazing accuracy with which the thousand-year yoga experience built the principles of yogic sadhana.

The importance of nasal respiration is confirmed by the bond of the nasal mucosa with the central nervous system. The brain has a rather complex system of cavities (brain ventricles), which are connected with each other and with the spinal space of the channel system. Inside these cavities, the liquor circulates - the most important biological fluid containing many active substances affecting the work of the central nervous system. In addition, the composition of the liquor radically affects the activities of the entire body - for example, the acidity of the liquor and the content in it CO2 are the most important parameters that regulate the activity of the respiratory center.

There is a reflex that connects the nasopharynx mucous membrane and the nervous system. The rhythmic air loss in the nasal moves causes oscillations of intracranial pressure, which is the driving force of secretion and moving the liquor.

It has long been known that disorders of the reflex stimulation of the central nervous system in the difficulties of nasal respiration are especially dangerous in childhood and can lead to a delay in the mental and physical development of the child.

Partial or complete shutdown of nasal respiration leads to an increase in intracranial pressure, changing the tone of the brain vessels, headaches and oppression of the psyche. The functioning of the hypothalamic-pituitary system and adequate regulation of the menstrual cycle is violated.

Therefore, full-fledged nasal breathing is the basis for the normal operation of the central nervous system, and it will be necessary to correct deviations in the work of the hypothalamic-pituitary axis. With violations of the menstrual technology cycle, allowing the necessary state of nasal moves - Jala and Sutra-Neti, Capalabhati, Bhastrik - should be taken for weapons, mastered and included in regular practices.

Performing all kinds of pranium includes the reflexes described above. The most accessible technique is Nadi-shodkhan, leading to the alignment of the processes of excitation and braking in the CNS, one can assume the normalization of complex neurometabolism processes, liquorocirculation and the functioning of the hypothalamic-pituitary system.

In addition, from the respiratory techniques in relation to the yogaherapy of the gynecological sphere should be mentioned by those that improve the outflow from the venous basin of the small pelvis. One of the main mechanisms for venous return is the priming effect of the chest on the breath - while the pressure in large veins (the upper and lower hollow veins flowing into the right atrium) and venous blood rushes to the low pressure region, from the veins of the pelvis and lower extremities. During the problems of a stagnant character (varicose veins of a small pelvis, chronic inflammatory processes) needed breathing techniques that stimulate venous outflows: short delays in the breath (Cumbhaka is maintained due to isometric reduction of intercostal respiratory muscles, the voice gap is relaxed!), Performing a closer on inhale also Strengthens venous refund.

Finally, when performing hypovential praniums (the development of which is not one day's development and should be carried out under the guidance of an experimental instructor) hypercapnic (that is, associated with an increase in carbon dioxide in the blood) and hypoxic (decrease in oxygen level) effects. Periodic hypercupnes and hypoxia have a dosage training effect, increase the adaptive possibilities of the intracellular respiratory machine, stimulate the metabolism of cells of all systems and organs, contribute to the disclosure of small arteriols and capillaries, including the hypothalamic-pituitary-ovarian system.

Relaxation

One of the most frequent causes of the disorders of the menstrual cycle is constant emotional overvoltage and chronic stress. The hypothalamus is a structure that is susceptible not only to the "bottom" signals, from pituitary gland and ovaries, but to the effects of "top" - from the cortex of the brain, psyche, emotions, the processes of the highest nervous activity. Long existing foci of the "negative" excitement of the bark, interfering with the work of subcortical structures, violate, disorganize their work and well-coordinated interaction.

The ability to control the condition of its skeletal muscles, the regular practice of Shavasan and Yoga-Nidra contributes to the normalization of the TONUS CNS and psycho-emotional background, the elimination of stagnant pathological foci and excessive influences of the cortex on the hypothalamic-pitpofizar-ovarian system.

The overall influence of physical exertion

In general, physical exertion certainly have a positive effect on the menstrual cycle and on the health of a woman in general. For example, it has been reliably proven that regular physical education classes reduce the manifestations of premenstrual syndrome. An increase in the number of functioning capillaries, a common blood stream, the improvement of the rheological properties of blood helps to establish the normal functions of all organism systems.

However, for the optimal state of the female organism, the corresponding, the most suitable level of load should be selected, including the yoga practices.

In order for a woman with a normal menstrual cycle, and consequently, the ability to childbear, the minimum, threshold amount of adipose tissue should be accumulated in its body, since it is involved in the regulation of sexual function.

The synthesis of estrogen occurs in the ovaries, adrenal glands and adhesive tissue. In the latter, approximately third is synthesized from all circulating estrogen, therefore a decrease in body weight is lower than normal due to adipose tissue, can lead to hypoestrogen and amenorrhea. In some cases, the excessive intensive practice of yoga leads to the disappearance of menstruation; After optimizing the class algorithm (shift of accents towards relaxation and including trophhotropic processes), the menstrual cycle is most often restored.

In obesity, on the contrary, too much weight of the adipose tissue produces elevated amounts of estrogen, which also ultimately disrupts the ovulation process. With an alimentary (that is, associated with the regimen and the constitution) obesity 6 times more often, disorders of the menstrual function are noted and almost 2 times more often - infertility. However, to restore the cyclicity of menstruation more often, it is enough to reduce body weight by 10-15%. In this case, more intensive practice mode will be shown to reduce body weight, with inclusion in the daily use of stimulating, "warming up" practitioners: Agnisar-dhauti-Kriya, Surya Namaskar, and the like.

In the yogaherapeutic algorithm must be present all the listed directions, but depending on the diagnosis, the emphasis is set on certain techniques. For example, with violations of the menstrual cycle associated with systematic emotional overvoltage, it is necessary to introduce into practice the technician for deep relaxation and nadi-shodkhana. Varicose veins of a small pelvis (especially in combination with sedentary work) will require the use of various variations of inverted asan in combination with Uddiyana-Bandhi and respiratory techniques that stimulate the venous return to the heart. The yogaherapy of the functional amenorria should include regular execution of baddha-conasane and its variants, gumukhasans and other asanas, involving a neuro-sensitive apparatus of the hip and the groove zone. Depending on the pathology, any direction becomes mandatory, but the optimal result will be achieved with an integrated approach involving all the directions listed above.

It should be emphasized once again that the effectiveness of certain yogic techniques compared to others, as well as the effectiveness of one yogic approach (implementation of the general practitioner of yoga) compared with the more specific (selective use of abdominal manipulations, the involvement of the area of \u200b\u200bthe hip joints, the muscles of the pelvic bottom etc.) can be determined only by comparing in randomized controlled studies.

It is not by chance that the duration of the menstrual cycle of a woman corresponds to the duration of the lunar month. It is often necessary to observe how the cycle becomes not only regular as a result of a balanced practice of yoga. Over time, the "binding" of the female cycle towards the lunar period occurs, and the monthly begin in the new moon, while ovulation (the yield of the egg, ready for fertilization), corresponds to astronomical climax - full moon. This phenomenon (with all its metaphysical beauty), apparently, has quite physical reasons. Perhaps the interaction of electromagnetic fields of the Earth and the Moon, their influence on the female organism leads to the fact that the biological pendulum of the menstrual cycle, being tuned first in itself, then harmoniously embedded in the overall rhythm of nature.

Bibliography:

1) Kanojia S, Sharma VK, Gandhi A, Kapoor R, Kukreja A, Subramanian SK. "Effect of Yoga on Autonomic Functions and Psychological Status During Both Phases of Menstrual Cycle in Young Healthy Females. J Clin Diagn Res. 2013 Oct; 7 (10): 2133-9. DOI: 10.7860 / JCDR / 2013/6912.3451. EPUB 2013 SEP 13.

2) Sharma B, Misra R, Singh K, Sharma R, Arcana "Comparative Study of Effect of Anuloma-Viloma (PRANAYAM) And Yogic Asanas in Premenstrual Syndrome" Indian J Physiol Pharmacol. 2013 Oct-DEC; 57 (4): 384-9.

3) Rani K, Tiwari S, Singh U, Singh I, Srivastava N. "Yoga Nidra AS A COMPERMENTARY TREATMENT OF ANXIETY AND DEPRESSIVE SYMPTOMS IN PATIENTS WITH MENSTRAL DISORDER". Int j yoga. 2012 Jan; 5 (1): 52-6. DOI: 10.4103 / 0973-6131.91715.

4) Rani K, Tiwari SC, Singh U, Agrawal GG, Srivastava N. Six-month Tial of Yoga Nidra In Menstrual Disorder Patients: Effects on Somatoform Symptoms ». IND PSYCHIATRY J. 2011 JUL; 20 (2): 97-102. DOI: 10.4103 / 0972-6748.102489.

5) Chien LW, Chang HC, Liu CF. "Effect of Yoga on Serum Homocysteine \u200b\u200band Nitric Oxide Levels in Adolescent Womenrhea". Altern Complegment Med. 2013 Jan; 19 (1): 20-3. DOI: 10.1089 / ACM.2011.0113. EPUB 2012 SEP 10.

6) RakhShaee Z. "Effect of Three Yoga Poses (Cat and Fish Poses) in Women with Primary Dysmenorrhea: a randomized clinical trial." J PediaTr Adolesc Gynecol. 2011 AUG; 24 (4): 192-6. DOI: 10.1016 / J.JPAG.2011.01.059. EPUB 2011 APR 21.

7) Nayak G, Kamath A, Kumar PN, RAO A. "Effect of Yoga Therapy On Physical and Psychological Quality Of Life of Perimenopausal Women In Selected Coastal Areas of Karnataka, India." J Midlife Health. 2014 Oct; 5 (4): 180-5. DOI: 10.4103 / 0976-7800.145161.

8) Jayabharathi B, Judie A "Complemenient Health Approach to Quality of Life in Menopausal Women: A Community-based Interventional Study". Clin Interv Aging. 2014 NOV 7; 9: 1913-21. DOI: 10.2147 / CIA.S70064. Ecollection 2014.

9) Nidhi R, Padmalatha V, Nagarathna R, Amritanshu R. "Effects of a Holistic Yoga Program on Endocrine Parameters in Adolescents with Polycytic Ovarian Syndrome: A Randomized Controlled Trial." J Altern Compleden Med. 2013 Feb; 19 (2): 153-60. DOI: 10.1089 / ACM.2011.0868. EPUB 2012 JUL 18.

10) V.G. Moses, G.A. Ushakova "Varicose veins of a small pelvic in women in the main age and biological periods" Elixsky, Moscow, 2006

11) V.N. Serov and others, Gynecological Endocrinology, Moscow, Medpress-Inform, 2008

12) N.A. Agajanyan and others, "Stress. Adaptation. Reproductive system ", Nizhgma Publishing House, 2009

Greetings to you, my blog readers! Namaste! I think that as a result of our regular communication, you already know this Indian greeting. Subject This article is a female yoga from which you will learn the best female asians in yoga and how their proper implementation affects the harmonious state of a woman in general

Positive emotions from yoga classes affect the production of women'sgormons , reproductive system and health status in general. Evenbeginners practicingwomen after the first classes with delight to celebrate the quality of life. Systemexercise For women in yoga, it echoes the secrets of Taoist practices, which are also aimed at disclosing the essence of the female nature.

Why women yoga needed.

After the course of classes, the cycle is normalized in women who had with itproblems Many refuse the reception of hormonal drugs. In detail about this in the article. Healthy women practice yoga helps maintain their reproductive health, gives beautifultherapeutic effect.

You already know that in our body everything interacts with each other. From the theory of yoga it is known that when we act on the muscles in a certain way, then we are influenced by the internalorgans . Everything is simple enough. Sustaines, ligaments and muscles of our body are equipped with sensitive nerve endings, with their help we feel our body.

It is they who play an important role in the right functioning of human resources. In the event that you do not lead an active lifestyle, the pelvis area is in non-working condition, which is very negatively affecting the condition of all the small pelvis organs.

Helps to restore the correct circulation of energy in the female body Complex of the correct Asan. They will improve blood circulation in the field of small pelvis, will be returned to mobility and simply will give self-confidence, harmony and calm is at least. What gives a woman yoga we talked in detail in.

Top 5 best exercises:

1. Baddha Konasan

This asana can be called the first in the female topist "Pose of Conscious Angle".

This Asana is just a treasure for women. It is aimed at disclosing the pelvis, strengthens the uterus and bladder, improves blood circulation in the area of \u200b\u200bthe pelvis. Baddha Konasan is recommended to perform during critical days especially!

She will relieve spasm and improve your condition. In any other, this exercise will also be useful for you. Try to stay in Baddha Konasan the maximum possible amount of time. When technique will be familiar to you, you can do it looking at your favorite transfer or just resting at home.

Execution technique.

You will need a bolter (roller, pillow and belt). If you do not have, they can be purchased in online store products for yoga

Sit on the pillow (bolter), which is moved to the wall. Feet need to bend in the knees and connecting the stops, dilute the legs to the sides. Try to move your feet to the crotch as close as possible. Keep the natural bending of the spine, go about the wall with your back, the area of \u200b\u200bthe blades and the sacrum, press the wall.

Put your fingers on the bolt (pillow) at the edges of the pelvis. Pull the spine up, helping yourself with your hands. At the same time, your hips should be in a certain movement. Inner side of the boolean. Front side beeder - back, external - down and rear - forward. Working in this way, your hollows unfold hip joints, freeing the abdomen and knees are lowered below.

Your breath should be calm and smooth. Belly - soft and relaxed. All these skills will come withpractic . Try to stay in such a post 1 - 2 minutes.

2. Stepped Konasan

Immediately after the first posture, you can make a second to disclose the pelvis - the "Pose of the Sitting Angle".

This posture will help with the reduced function of ovaries and other gynecologicaldiseases.

We sit on the rug, the legs are divorced widely to the sides. Try to make the pelvis and foot on the same line. Heels are directed to the floor, the legs are elongated.

Hands need to be put on the edges of the pelvis. Pull the spine up, pushing your hands from the floor. Try to sit evenly, do not shift. Pull the legs from the pelvis to the sides, and the spine is up. Bend slightly in the hip joints and grab the big signable and middle fingers for the thumbs.

Breathe calmly, staying somewhere 1 -2 minutes in this pose.

3. Naklona Stepavishi Konasan

Especially useful to make these slopes in critical days.Sit on a folded blanket and divorced widely to the legs.Boulder or brick put an across the right side. Put your hands on your fingers on both its parties.

Relieve your fingers from the floor, inhale expand the body to the right leg. When performing the exercise, make sure that the left buttock is pressed to the floor. Slide with your hands on the leg, pulling out forward on the exhale. Grasp the foot of the palms and lower the forehead on the Bolter. Stay this position 1 minute. Climb and return to the center on the breath. Watch your breath!

Put the bolter or brick in front of yourself. Perform a slope forward in the same technique.

The next slope to the left foot.

4.Support Baddha Konasan ("Pose of Conscious Angle" Lözh)

You will need a bolter and a blanket, fold it with a rectangle and put yourself on the bobster. We sit in Baddha Konasan on the floor.

Fingers are bred to the sides and rest in the wall. Boulder Put along the spine from the sacrum. Slowly lower your back on the roller, and put your head on the blanket. Hands extended a bodies and try to relax. In this posture, try to stay 5 - 8 minutes.

This is a wonderful pose for rest. Breast cell is revealed, the internal resource is better to function. The disclosure of the chest gives a feeling of peace and harmony in the whole body.

5. Viparita Karani.

"Pose of inverted candle"

At the wall, put the Bolter, you will also need a brick

On the support you need to sit sideways to the wall, bending the knees. Throw back and lift up the legs alternately so that their backs are touched by the wall. Hands and shoulder on the floor, breast cell raised and the feeling that is revealed. Put the blanket under the head, especially if you are inclined to increase the pressure.

Divide your legs as in Steavist Konasan in a couple of minutes, and after - bend your legs like in Baddha Konasan. Stay in this pose as a whole 5 -10 minutes. After carefully spare from the support, lie a little and stand through the right side.

This is a very good possession for rest, perfectly relieves fatigue.

But!

Like other postures It can not be performed during critical days.Often, women come to yoga after 40 and even 50 years old.At the time, when both health is not the physical condition leaves much to be desired.

But there is good news, my respected thattherapy Yoga at any age will help keep your health and refresh beauty. An experienced instructor adapts every asana to your body, even if they have not been doing physical culture already dozens of years.

We all know that the more early to start maintaining your female beauty and lead a healthy lifestyle, the more positive feedback gives you the body.

If you, my blog readers, are interesting to our topic, tell us about her friends and friends and invite our regular and very important conversations for your life.

Before the emergency, friends!

To find harmony, spiritual peace, strong nerves, and then as a result, a desired pregnancy is practiced by many couples. Yoga is practiced to conceive a baby. The execution of smooth Asan will calm the mind, relaxes the body, will help relieve stress. So, pregnancy will come easily and naturally.

If the doctors determined that the reproductive system of the pair of healthy and works normally, there are no pathologies and physiological obstacles to conception, but the pregnancy does not occur, you can resort to the help of yoga.

Voltage, wait, stress - the main enemies of conception. And when a woman is in harmony with him and the world, get pregnant much easier. Yoga when planning pregnancy will help get rid of stress, relax the muscles of the body, remove clips and blocks. As a result of the harmonization of the psychological state, the loopedness of the thought of conception and unsuccessful attempts will take, peaceful and peace will appear.

Regular yoga classes contribute to improving physical form - overweight, muscles become more elastic, and the body is flexible. All this will very much will help the future mom to survive months of pregnancy and childbirth. Moreover, such results are characteristic not only for sports women (or steam - after all, yoga to get pregnant can be both a steam room), but also for those who have not been involved in sports at all.

Yoga classes are able to harmonize not only the body and mind, but also restore the hormonal balance in the body. This can be an additional advantage in the struggle for pregnancy, because hormonal disorders and failures are a rather serious obstacle.

Asana for conception

There are several yoga schools, each of which offers its asians to conceive. Which of the schools give preference - a personal choice of each woman or a pair. The main requirement for exercises is the smoothness and slowness of movements, as well as the emphasis on the field of pelvis. Such asans will stimulate the blood supply to the organs of the small pelvis, strengthen all the muscles needed for pregnancy and childbirth.

Among the most popular and affordable Asan, who offers yoga to conceive a child, you can call the following.

Pashchylottanasana

When performing, the operation of the ovaries is stimulated and the blood supply to the uterus is strengthened, the soils, the bottom of the back, trampled tendons, are stretched, the tone of the abdominal organs is increased.

Implementation technique: it is better to practice after other asanas or small stretching. Position sitting on the floor, straight legs stretched forward, put the palms near the pelvis, breathe deeply to deeply and exhale, make a soft mule-gang (squeeze the muscles of the crotch). Little tighten the buttocks up, and the heels promote ahead. With a complete exhalation to lean forward and clasp the foot hands. The back should remain straight. If it fails to get to the stop, you can grab the legs. Keeping the straight back, try to cuddle to the thighs and touch the forehead of the knees. The most important thing in this exercise is not to pull yourself to your feet, and pull back to your back, keep it straight.

Hastapadasana

Asana is similar to the previous one, but it is performed standing, while the muscles of the back stretch, the blood circulation in the pelvic region is improved, the tension from the abdomen.

Execution technique: Take the position standing, legs together, hands - freely along the body. With deep breath raise hands up, do not bend in the elbows. To lean forward with exhalation, trying to get your fingers. If so far it is impossible - you can get caviar or knees. Having finished exhale, prank her head to the knees, keep the legs straight. Lay in this posture for a few seconds, straighten up and breathe deeply.

Salamba Sarvangasana

Execution technique: Strictly observe the procedure to not damage the neck. For the exercise, you will need several folded blankets - as a support for the neck. On the support should be placed shoulders and elbows, it should be high enough, smooth and smooth. Stack of blankets arrange about 60 cm from the wall, even edge to it. To lie on the back so that the head is on the floor, and the shoulders on the stand, 2-3 cm from the edge. Bend legs in the knees, hands along the body with palms up, there should be a gap between the floor and the neck.

Make a breath, in exhale to move the legs behind the head, supervised the fingers into the wall, hold down the belt. Line for a few seconds in Asan, check the lack of discomfort in the neck. Gradually pull the chest until it accepts a vertical position. At the same time, move the palm closer to the shovels.

Take off the legs from the wall, bend in the knees, sending to the buttocks. Pull out the hips, seeking to get the ceiling. Equally distribute the load between the elbows and shoulders, gently press the floor to the floor to keep the normal bending of the neck. If it turns out, keep a position of 5-10 breathing cycles, you can go to the full version of Asana - straighten your legs and pull them to the ceiling, gently pulling the belly. Breath keep smooth and calm. Try to pull the legs and chest, lining the palm closer to the shovels. Then gently lower the legs and lie down for a few seconds.

Baddha Konasan

It helps to work out the inner surface of the hip, genitals and knees, get rid of toxins and negative energy. In the complex with the "birch" normalizes the work of the ovaries and the menstrual cycle. If you include this asana into a list of mandatory before the end of pregnancy, it will greatly facilitate childbirth.

Effectory technique: sit on the floor with a straight back, legs bend in the knees and pull the feet. Soles to combine foot and clasp out the palms, the heels press the crotch. The exterior edges of the feet should touch the floor. Hips gradually allocate to the sides until the knees will touch the floor. Cross the fingers of the palms behind the footsteps, straighten and keep the position as long as possible. The second part of the exercise does not perform during pregnancy and after eating.

Lower the elbows on the hips, pressing them to the floor, falling forward on the exhale, touching the forehead, nose and chin. Lay in this position for 30-60 seconds, breathe in normal rhythm. In the breath return to the sedental position. Let go of the foot, straighten the legs and relax.

Balasana

One of the relaxing Asan, helps to relieve fatigue and stress, increases the blood circulation of the small pelvis organs, strengthens the muscles of the hips and the ankle.

Execution technique: Stand on your knees, stop lifts lie on the floor, thumbs are crossed. Lower the buttocks on the heels, palm putting on your knees. The back should be smooth, but without tension. Milk the knees on the width of the pelvis, leaving the fingers crossed. Bend forward, lowering the head on the floor. Hands to drop along the sides, fully relax. To withstand asana within 1-2 minutes.

Yoga for proper breathing

Separately, you can mention asans aimed at working with breathing - Capalabhati Prania, Bhramarri Pranaama and Nadi Shodhana Pranayama. They and Shavasan, who are recommended to complete the cycle of exercises, will help to relax, calm down and remove the nervous tension. Most girls and couples practicing yogu to get pregnant, give reviews almost enthusiastic. As a result of regular classes, they in practice noted the ease of body, flexibility and joyful mood.

Gynecologist's opinion

There is no uniform opinion about whether Yoga helps from infertility, there is no physician. Most doctors believe that only scientific methods should solve such problems, since the clinical confirmations of the effectiveness of yoga in this matter are not yet.

At the same time, doctors also agree that with obscure causes of infertility and excessive nervous voltage of yoga helps become pregnant in that it normalizes the psychological state and eliminates stress and tension.

- Helps yoga, as always - to remove the extra tension and focus on their own purposes, "said an obstetrician-gynecologist, a physician of the category, a candidate of medical sciences ,.- As the method of treating infertility yoga is currently not considered.

So, according to doctors, use only exercises and other folk methods - incorrectly. The maximum result will be able to give only comprehensive actions in the Union with the attending physician.

Psychologist's opinion