经常练习这9个瑜伽体式，月经规律了、皮肤也更好了
练瑜伽真的对女性盆腔健康有益吗？https://p3-sign.toutiaoimg.com/pgc-image/1f6e9df6ee5a4ca0af87c9017c595957~tplv-tt-large.jpeg?x-expires=1969169299&x-signature=QjBLn8wx%2BV6E9S2%2BBmSt27u78BY%3D
答案是肯定的，盆腔内有众多重要脏器，如：子宫、卵巢、输卵管、膀胱等，现代女性由于久坐、爱吃冷饮、作息不规律、情绪问题，这些都容易导致盆腔血液循环不好，加剧女性月经不规律、痛经！
https://p3-sign.toutiaoimg.com/pgc-image/1b418fb35dd04ce98ef80185f139014a~tplv-tt-large.jpeg?x-expires=1969169299&x-signature=5Yu8%2BsI12K6Kq9ZzbRCOXOXi2Nw%3D
而瑜伽有很多体式都是针对盆腔区域，它们能加快盆腔血液循环、代谢毒素，今天这一套女性调理瑜伽，全方位伸展身体，练完特别舒服！
https://p3-sign.toutiaoimg.com/pgc-image/af18fb2440ee423a95e07dab980d59a5~tplv-tt-large.jpeg?x-expires=1969169299&x-signature=NWQfFnSSzYdM6eTX3Fo9PMgmH7k%3D
1、站立前屈
https://p3-sign.toutiaoimg.com/pgc-image/940c287efe1f4bbbae601e3a76d81418~tplv-tt-large.jpeg?x-expires=1969169299&x-signature=00584B7leAEVZXSV7a1zTWE2MYk%3D
[*]山式站立，吸气脊柱延展
[*]呼气，收腹，折髋向前屈
[*]双膝微屈，双手手肘互抱
[*]停留8-10个呼吸还原山式
https://p3-sign.toutiaoimg.com/pgc-image/508864654fe3432188453646cb3954c0~tplv-tt-large.jpeg?x-expires=1969169299&x-signature=mYzpZ8YHM7AIvTE%2FaIkF7pH4vOg%3D
2、双角伸展式
https://p3-sign.toutiaoimg.com/pgc-image/7fd540bb522643c7a6a616c520e32274~tplv-tt-large.jpeg?x-expires=1969169299&x-signature=bH%2BN7zRL5BlvHvgCO%2BaH%2Fbuin%2Fg%3D
[*]山式进入，双脚分开一腿长
[*]吸气，脊柱延展向上，肩放松
[*]呼气，收核心，折髋前屈向下
[*]头顶向下找地面，手抓大脚趾
[*]背部延展，停留8-10个呼吸
https://p3-sign.toutiaoimg.com/pgc-image/1e946125aaac4759ba0a53d529bbc981~tplv-tt-large.jpeg?x-expires=1969169299&x-signature=2Q0w2Pizq%2FuGj3flcsoc9wb20kg%3D
3、低弓步
https://p3-sign.toutiaoimg.com/pgc-image/68b7d105f1654d3e94fa5320a616b537~tplv-tt-large.jpeg?x-expires=1969169299&x-signature=EysfRQC1aBjObWNxNps%2FArMuyzc%3D
[*]从双角式退出，转脚向右侧
[*]右腿屈膝，左腿落地进入低弓步
[*]吸气，脊柱延展，卷尾骨向下
[*]呼气，收紧核心，左髋下沉
[*]双肩后展，停留8-10个呼吸
https://p3-sign.toutiaoimg.com/pgc-image/f93c6226a60d480d8867421c7ed49fd9~tplv-tt-large.jpeg?x-expires=1969169299&x-signature=HCekl7m9FSKMMHbN4aMwUBlaV%2F4%3D
4、低弓步扭转
https://p3-sign.toutiaoimg.com/pgc-image/a61bafde39424dee8565223bc32006a9~tplv-tt-large.jpeg?x-expires=1969169299&x-signature=XR4G5xY5VqlTTJ4ixeAzuOAKUmk%3D
[*]吸气左手肘撑地，左小腿向后屈膝
[*]右肩向后绕动，右手抓左脚背
[*]呼气收紧核心，胸腔扭转向右后方
[*]右膝外展，停留8-10个呼吸
https://p3-sign.toutiaoimg.com/pgc-image/d22b71b42ea54a86a68c046efab84c03~tplv-tt-large.jpeg?x-expires=1969169299&x-signature=qYJB2xcyXXZQ8AKAaKksSd5IPEU%3D
5、半神猴式
https://p3-sign.toutiaoimg.com/pgc-image/9dc7802fa56c4542a48d398d7415146b~tplv-tt-large.jpeg?x-expires=1969169299&x-signature=NAzKE8DobLDBHhnQzmrgxGdVXPM%3D
[*]上个体式退出，臀部向后移动
[*]左大腿垂直地面，右腿伸直
[*]进入半神猴式，脊柱充分延展
[*]呼气，收紧核心，屈髋向前
[*]双手撑地，停留8-10个呼吸
https://p3-sign.toutiaoimg.com/pgc-image/1dc64afedeab4d1caa76f6d97321b8fd~tplv-tt-large.jpeg?x-expires=1969169299&x-signature=yuatob0Qk6Ht%2Fu26BWlN1MxMHE0%3D
6、半神猴式变体
https://p3-sign.toutiaoimg.com/pgc-image/e0336dd1593a483a8f2971f2e0c4c41b~tplv-tt-large.jpeg?x-expires=1969169299&x-signature=SuZIGimEHW7ucA0VcAFPaKhtOmk%3D
[*]吸气，臀部向后坐于脚后跟
[*]呼气，收紧核心，折髋前屈
[*]胸口贴近右大腿，右腿伸直
[*]右脚尖回勾，停留8-10个呼吸
https://p3-sign.toutiaoimg.com/pgc-image/dccc214e8f8c455aab260ffa0fa46b11~tplv-tt-large.jpeg?x-expires=1969169299&x-signature=O8rEMD54zjIycd4iFcy2V1LatdM%3D
7、侧蹲式
https://p3-sign.toutiaoimg.com/pgc-image/43dc89e755044ec4bf96d8eea2c17b8d~tplv-tt-large.jpeg?x-expires=1969169299&x-signature=rlAkgLQSilQ3WuBDiGTO3u1FcdY%3D
[*]吸气身体转正，右腿屈膝下蹲
[*]左腿伸直，脚掌踩地，双手合掌
[*]呼气，收紧核心，髋部下沉
[*]感受左腿拉伸，停留8-10个呼吸
https://p3-sign.toutiaoimg.com/pgc-image/be4ead0dc26e4e40bd9876473da17ff0~tplv-tt-large.jpeg?x-expires=1969169299&x-signature=LSUkqstBN53g%2BnzZomcBJKs4it0%3D
8、坐立扭转
https://p3-sign.toutiaoimg.com/pgc-image/0ffc516d094041eebb1c35462e4f2645~tplv-tt-large.jpeg?x-expires=1969169299&x-signature=EpROOvEljVD07D5hq8M%2Fajw1mJ8%3D
[*]坐立位，双腿伸直向前
[*]吸气，右腿屈膝放于左大腿外侧
[*]双手合十于胸前，呼气收紧核心
[*]身体扭转向右，左大臂抵住右膝
[*]双肩向后，停留8-10个呼吸
Tips：体式3-8记得换左侧练习一遍！ 九个瑜伽体式，转发练习了 转发了 转发了 转发了 转发了 转发了 转发了 转发了 转发了
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