Yoga Weekly Plan: Friday - Balancing Hormones and Improving Complexion

yoga Weekly Plan: Friday - Balancing Hormones and Improving Complexion

The reproductive system is a collective term for the organs involved in producing reproductive cells, reproducing offspring, secreting hormones, and maintaining secondary sexual characteristics. While many women pay great attention to caring for their skin, they often overlook how to take care of their ovaries and uterus, which are the key to radiating youthful radiance. The endocrine system is one of the body's two major regulatory systems (the other being the nervous system), composed of a group of ductless glands (such as the pituitary, thyroid, pancreas, etc.) and scattered endocrine cells found in various parts of the body (such as the gastrointestinal tract, hypothalamus, etc.). Its main function is to regulate various physiological processes, especially metabolism, growth, and reproduction, through the secretion of biologically active substances called hormones.

Self-Assessment Test

If you frequently experience the following conditions, it's essential to engage in exercises that can improve your endocrine system:

1. Irregular menstrual cycles;

2. Severe menstrual cramps;

3. Inconsistent menstrual flow;

4. Sensitivity and irritability during menstruation.

CHECK● The yoga practice shown in the image on the right is designed to improve the endocrine system. Through this practice, you can relieve stress, relax your mind, maintain a pleasant mood, massage the glands, balance hormone secretion, and enhance sensory sensitivity.

Tightening Pose

Target Muscles: Pelvic Floor Muscles

During the exercise, apply force to tighten your thighs rather than lifting them to avoid raising your hips off the ground. Placing a book between your knees can help tighten your thigh muscles.

1. Lie down with knees bent and hold an object between them

● Lie on your Yoga Mat with your knees bent and your feet flat on the mat. Place an object, such as a magazine, between your knees. Keep your hands on your lower abdomen.

2. Press the waist against the ground

● Tighten your thighs and buttocks, pressing your waist firmly against the ground and extending your coccyx outward. Although there may not be a visible change in appearance, you should feel your pelvic muscles tightening.

3. Relax the waist and restore the natural curve

● Gently relax your whole body, allowing your waist to return to its natural curve with a slight gap from the ground. Repeat the above actions 15 times.

Butterfly Flap Pose

Target Muscles: Lumbar and Sacral Muscles, Adductors

While in the lying position, maintain a natural curve in your waist and avoid excessive arching or bending, as it may compress your cervical vertebrae. This set of movements can improve menstrual irregularities and other conditions.

1. Feet together, heels close to the thighs

● Lie on your yoga mat with your feet together and your knees bent. Keep your heels close to your thighs, and place your hands on both sides of your body.

2. Extend both arms upward

● Stretch both hands towards the top of your head, as if stretching your waist lazily.

3. Assist with both arms to bring the legs together

● Place both hands on your legs and use them to bring your legs together. Repeat these movements five times.

Baby Stretch Pose

Target Muscles: Latissimus Dorsi

When prone, the shoulders should be completely relaxed. When sitting up, your spine should gradually straighten from the lumbar vertebrae to the cervical vertebrae. This set of movements not only relieves fatigue and tension but also improves endocrine and menstrual disorders.

1. Prepare with Thunderbolt Pose

● Kneel on the yoga mat, sitting on your heels, and keep your waist and back straight. Place your hands on your thighs.

2. Lie down, forehead touching the ground, stretch forward

● Lie down with your chest resting on your thighs, forehead touching the ground, and arms stretched forward.

3. Straighten your back and sit up

● Relax your entire body for 20 seconds, then slowly straighten your back and sit up.

Kneeling Stretch Pose

Target Muscles: External Obliques

While stretching, the shoulders and neck should be relaxed, and the body should face forward without tilting. This set of movements primarily stretches the waist and also massages the digestive and urinary-reproductive systems, tightening the pelvic floor muscles.

1. Prepare with Thunderbolt Pose

● Kneel on the yoga mat, keeping your waist and back straight, and place your hands on both sides of your body.

2. Both arms raised, left leg extended

● Stretch your left leg forward, taking a big step to the left, with your toes pointing straight ahead. Your left foot and right knee should be on the same horizontal line, and your arms should be raised on both sides of your body.

3. Bend to the left, stretch the waist sideways

● Slide your left hand towards your left ankle and raise your right hand above your ear. Stay in this position for 10 seconds, then return to the position in step 1. Repeat on the other side.

Inclined Board Stretch Pose

Target Muscles: Gluteus Maximus, Core Muscles

This set of movements is highly suitable for expectant mothers to practice. Remember to squeeze the magazine tightly when lifting your hips.

1. Lie down with knees bent and hold an object between them

● Lie on your yoga mat with your hands placed behind your head and your elbows bent. Bend your knees and slightly separate your feet. Place an object, such as a magazine, between your knees.

2. Use force in the thighs to lift the body

● Tighten your thighs and buttocks, lift your hips slightly, and gradually lift your body, starting from the coccyx, through the lumbar and thoracic vertebrae, to the cervical vertebrae.

3. Relax the spine section by section and lie flat

● Stay in this position for 10 seconds, then gradually lower your body, starting from the cervical vertebrae, through the thoracic and lumbar vertebrae, to the coccyx. Your waist should maintain a natural curve with a slight gap from the ground. Repeat these movements ten times.

Fish Pose

Target Muscles: Core Muscles, Gluteus Maximus

When your feet are off the ground, tighten your buttocks to engage the pelvic floor muscles. This set of movements can massage the thyroid and parathyroid glands, improve menstrual irregularities, and promote excretory function.

1. Stand with feet slightly apart

● Stand on the yoga mat with your waist and back straight, place your hands on both sides of your body, and keep your feet slightly apart.

2. Both arms raised, looking straight ahead

● Raise both arms on either side of your body.

3. Clasp your hands, stretch them diagonally upward

● Stretch both arms straight upward, palms facing each other. Bend your knees and squat down, tighten your abdomen, and keep your waist and back straight. Stay in this position for 10 seconds, then stand up, lower your arms, and return to the position in step 1.

Lotus Fish Pose

Target Muscles: abdominal muscles, Back Muscles, Leg Muscles, Gluteus Maximus

Practice gradually and start with simpler fish poses (see page 84). Patients with shoulder periarthritis and hypertension should practice with caution. This set of movements effectively expands the chest and shoulders, sculpts the muscles of the shoulders and back, and corrects posture.

1. Prepare with Lotus Pose

● Sit in a lotus position on the yoga mat, keeping your waist and back straight, looking straight ahead. Stretch both arms straight down and place your hands on the ground, fingertips pointing forward.

2. Lean back, placing the weight on the elbows

● Lean your body backward, bend your elbows, and place your forearms flat on the mat, with the weight on your elbows. Use both hands to support your hips.

3. Arch your head back until the top of your head touches the ground

● Arch your head back, touching the top of your head to the ground. Tighten your back and lift your chest upward, clasping both hands together in front of your chest. Stay in this position for 15 seconds.

Feel free to practice these yoga poses to improve your endocrine system and overall well-being. Remember to breathe deeply and focus on your body's movements and sensations while performing the exercises. Enjoy your yoga journey!

Yoga Weekly Plan: Friday - Balancing Hormones and Improving Complexion

The reproductive system is a collective term for the organs involved in producing reproductive cells, reproducing offspring, secreting hormones, and maintaining secondary sexual characteristics. While many women pay great attention to caring for their skin, they often overlook how to take care of their ovaries and uterus, which are the key to radiating youthful radiance. The endocrine system is one of the body's two major regulatory systems (the other being the nervous system), composed of a group of ductless glands (such as the pituitary, thyroid, pancreas, etc.) and scattered endocrine cells found in various parts of the body (such as the gastrointestinal tract, hypothalamus, etc.). Its main function is to regulate various physiological processes, especially metabolism, growth, and reproduction, through the secretion of biologically active substances called hormones.

Self-Assessment Test

If you frequently experience the following conditions, it's essential to engage in exercises that can improve your endocrine system:

1. Irregular menstrual cycles;

2. Severe menstrual cramps;

3. Inconsistent menstrual flow;

4. Sensitivity and irritability during menstruation.

CHECK● The yoga practice shown in the image on the right is designed to improve the endocrine system. Through this practice, you can relieve stress, relax your mind, maintain a pleasant mood, massage the glands, balance hormone secretion, and enhance sensory sensitivity.

Tightening Pose

Target Muscles: Pelvic Floor Muscles

During the exercise, apply force to tighten your thighs rather than lifting them to avoid raising your hips off the ground. Placing a book between your knees can help tighten your thigh muscles.

1. Lie down with knees bent and hold an object between them

● Lie on your yoga mat with your knees bent and your feet flat on the mat. Place an object, such as a magazine, between your knees. Keep your hands on your lower abdomen.

2. Press the waist against the ground

● Tighten your thighs and buttocks, pressing your waist firmly against the ground and extending your coccyx outward. Although there may not be a visible change in appearance, you should feel your pelvic muscles tightening.

3. Relax the waist and restore the natural curve

● Gently relax your whole body, allowing your waist to return to its natural curve with a slight gap from the ground. Repeat the above actions 15 times.

Butterfly Flap Pose

Target Muscles: Lumbar and Sacral Muscles, Adductors

While in the lying position, maintain a natural curve in your waist and avoid excessive arching or bending, as it may compress your cervical vertebrae. This set of movements can improve menstrual irregularities and other conditions.

1. Feet together, heels close to the thighs

● Lie on your yoga mat with your feet together and your knees bent. Keep your heels close to your thighs, and place your hands on both sides of your body.

2. Extend both arms upward

● Stretch both hands towards the top of your head, as if stretching your waist lazily.

3. Assist with both arms to bring the legs together

● Place both hands on your legs and use them to bring your legs together. Repeat these movements five times.

Baby Stretch Pose

Target Muscles: Latissimus Dorsi

When prone, the shoulders should be completely relaxed. When sitting up, your spine should gradually straighten from the lumbar vertebrae to the cervical vertebrae. This set of movements not only relieves fatigue and tension but also improves endocrine and menstrual disorders.

1. Prepare with Thunderbolt Pose

● Kneel on the yoga mat, sitting on your heels, and keep your waist and back straight. Place your hands on your thighs.

2. Lie down, forehead touching the ground, stretch forward

● Lie down with your chest resting on your thighs, forehead touching the ground, and arms stretched forward.

3. Straighten your back and sit up

● Relax your entire body for 20 seconds, then slowly straighten your back and sit up.

Kneeling Stretch Pose

Target Muscles: External Obliques

While stretching, the shoulders and neck should be relaxed, and the body should face forward without tilting. This set of movements primarily stretches the waist and also massages the digestive and urinary-reproductive systems, tightening the pelvic floor muscles.

1. Prepare with Thunderbolt Pose

● Kneel on the yoga mat, keeping your waist and back straight, and place your hands on both sides of your body.

2. Both arms raised, left leg extended

● Stretch your left leg forward, taking a big step to the left, with your toes pointing straight ahead. Your left foot and right knee should be on the same horizontal line, and your arms should be raised on both sides of your body.

3. Bend to the left, stretch the waist sideways

● Slide your left hand towards your left ankle and raise your right hand above your ear. Stay in this position for 10 seconds, then return to the position in step 1. Repeat on the other side.

Inclined Board Stretch Pose

Target Muscles: Gluteus Maximus, Core Muscles

This set of movements is highly suitable for expectant mothers to practice. Remember to squeeze the magazine tightly when lifting your hips.

1. Lie down with knees bent and hold an object between them

● Lie on your yoga mat with your hands placed behind your head and your elbows bent. Bend your knees and slightly separate your feet. Place an object, such as a magazine, between your knees.

2. Use force in the thighs to lift the body

● Tighten your thighs and buttocks, lift your hips slightly, and gradually lift your body, starting from the coccyx, through the lumbar and thoracic vertebrae, to the cervical vertebrae.

3. Relax the spine section by section and lie flat

● Stay in this position for 10 seconds, then gradually lower your body, starting from the cervical vertebrae, through the thoracic and lumbar vertebrae, to the coccyx. Your waist should maintain a natural curve with a slight gap from the ground. Repeat these movements ten times.

Fish Pose

Target Muscles: Core Muscles, Gluteus Maximus

When your feet are off the ground, tighten your buttocks to engage the pelvic floor muscles. This set of movements can massage the thyroid and parathyroid glands, improve menstrual irregularities, and promote excretory function.

1. Stand with feet slightly apart

● Stand on the yoga mat with your waist and back straight, place your hands on both sides of your body, and keep your feet slightly apart.

2. Both arms raised, looking straight ahead

● Raise both arms on either side of your body.

3. Clasp your hands, stretch them diagonally upward

● Stretch both arms straight upward, palms facing each other. Bend your knees and squat down, tighten your abdomen, and keep your waist and back straight. Stay in this position for 10 seconds, then stand up, lower your arms, and return to the position in step 1.

Lotus Fish Pose

Target Muscles: Abdominal Muscles, Back Muscles, Leg Muscles, Gluteus Maximus

Practice gradually and start with simpler fish poses (see page 84). Patients with shoulder periarthritis and hypertension should practice with caution. This set of movements effectively expands the chest and shoulders, sculpts the muscles of the shoulders and back, and corrects posture.

1. Prepare with Lotus Pose

● Sit in a lotus position on the yoga mat, keeping your waist and back straight, looking straight ahead. Stretch both arms straight down and place your hands on the ground, fingertips pointing forward.

2. Lean back, placing the weight on the elbows

● Lean your body backward, bend your elbows, and place your forearms flat on the mat, with the weight on your elbows. Use both hands to support your hips.

3. Arch your head back until the top of your head touches the ground

● Arch your head back, touching the top of your head to the ground.

Tighten your back and lift your chest upward, clasping both hands together in front of your chest. Stay in this position for 15 seconds.

Feel free to practice these yoga poses to improve your endocrine system and overall well-being. Remember to breathe deeply and focus on your body's movements and sensations while performing the exercises. Enjoy your yoga journey!