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Uterine fibroids are a common
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Type of noncancerous tumour
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That can grow in and on your uterus but
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Can cause various problems in your
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Day-to-day life. So let’s do 5 easy
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Yoga asanas that every woman can practice
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Irrespective of their experience.
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As always, you can start practising
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These yoga asanas 3 times to start with
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Unless specified otherwise. And do
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Consult your gynac before starting
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These exercises. So let’s start!
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So first exercise is Twist in Sukhasana.
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So slowly, twist on your left-hand side.
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First twist your left hand like this and
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Then see your left shoulder with breathe
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In. Right hand in the center of the, of
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Yourself and then stay there. One.
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Stay there. Two. Hold your breath.
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Three, four and then relax yourself with
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Breathe out. Now, same with right.
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Twist on right hand, right-hand side
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Like this with breathe in and then
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Slowly relax yourself with out.
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Now, with both the hands. So, breathe in
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And stay. One, two, three, four, out.
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Now on right, stay there. Breathe in.
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Just squeeze as much as you can, okay?
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One, two, three, four, out. And relax.
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So now next is Parivrtta Janu Sirsasana.
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In this exercise, now I have to remove
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Bricks okay. And you can take the stretch
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With yoga belt. Okay so now, first left
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Leg stretch on left-hand side. Fold your
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Right leg near your. Keep the right toe
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Touching your inner thigh of left thigh
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Muscles. Now, you just keep the
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Yoga belt center of the left foot,
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Llike this. Slowly, first stretch it.
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Keep, you can move your hand slowly,
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Slowly, slowly towards the left toe.
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And now stretch your right hand,
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Like this. Open your shoulder with
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Breathe in and then slowly relax
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Yourself with out. One more time.
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Slowly stretch it with breathe in,
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Like this. Stay there and then slowly
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Relax yourself with out and relax.
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Now, we have to do with right leg,
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Also. So, okay so now hold the yoga belt
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Properly like this and open your shoulder,
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Also. When we'll do this exercise keep
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Your left hand in Gyan mudra. Stretch
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Your left hand. Breathe in and stay.
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Slowly do it friends and just do it
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As much as you can and then slowly relax
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Yourself with breathe out. And relax.
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Okay so now friends, next is
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Ardha Ustrasana. In this exercise,
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First I have to just hold my knees and
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If you have knee issues, you can fold
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The mat and keep your knees on the,
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Knees on the mat, okay? And you can
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Keep the pillow also. Okay so friends,
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Now in this exercise we have to keep
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Our hands near the thighs like this.
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Hips muscles like this and then slowly
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Stretch your. Open your shoulders.
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Breathe in. Stay there. Feel the stretch
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And then slowly relax your left right hand
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And left and relax. One more time.
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Slowly do it okay? Breathe in. Stay there.
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And then, slowly relax your right hand
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And left. And relax yourself with
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Breathe out. And relax.
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Okay so now next is Viparita Karani means
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Exercise against the wall. So in this
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Exercise, we have to first lie down.
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So first, your hips touching the wall
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Like this and when you lie down make sure
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That your hips touching the wall, okay?
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So now, lie down like this and keep
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Your legs up. Slowly breathe in and then
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Stay there. Okay, friends? Oh, nice!
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So friends if you have back issues
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Then you can keep the pillow under the,
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Under the hips also and then you can
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Stay like this. Yeah, okay. So now,
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We'll start the exercise. Okay, so friends
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Now, we'll do two exercises.
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First one is Pawanmuktasana.
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In Pawanmuktasana, slowly slide your
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Left leg like this and press it with
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Both the hands. Interlock the fingers
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Like this and keep your, keep your hands
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Below the knees and then right toe
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Outwards. Stay there and then slowly
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Relax yourself with breathe in. Each and
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Every time we have to slide our leg
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And then left toe outwards. Stay there.
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Don't lift your, don't lift your neck
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Muscles, okay? And stay there with
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In and out. And stay and relax with in.
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Here is breathe in and here is out.
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In and out and relax. Now, with both
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The knees. This exercise is good for
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The acidity also friends. And then, relax
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Yourself with breathe in. And relax.
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So now, next is Baddhakonasana.
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So in Baddhakonasana, we have to fold
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The knees and toes and keep your legs
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Like this. Toes to toe touch in
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Butterfly exercise, like this. Keep your
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Hands on the thighs and slowly press it
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Towards the wall with breathe in and
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Slowly relax yourself with breathe out.
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And relax your knees, okay friends now
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We'll do one mudra in butterfly exercise.
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If possible then you can do in butterfly,
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Otherwise you can do in Sukhasana also,
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Means like this okay? Like this. Sukhasana
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If you like then you can do like this.
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Okay, so now first in butterfly exercise.
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Now keep your hands in Trimurthi mudra.
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Trimurthi mudra is this, tip of the first
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Finger and thumb touching with each
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Other and, and, and rest of the finger
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Touching with each other, like this.
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Okay so now, keep your hands on the.
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Cover your navel. Relax your elbows on
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The floor. Relax yourself and slowly
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Breathe in and slowly breathe out.
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Slowly breathe in. Stretch your thigh
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Muscles towards the wall. Slowly,
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Breathe out. Feel relaxed. Slowly,
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Breathe in. Stomach out. Slowly breathe
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Out. Stomach in. Slowly breathe in.
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Feel relaxed. Slowly breathe out.
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Feel relaxed. And relax. Now slowly,
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Relax your legs first. Relax your hands in
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Gyan mudra. Come in Sukhasana close the
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Eyes. Breathe in two times. Now slowly,
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Open your eyes. Relax your hands.
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Relax your legs and relax. And relax.
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Hope these asanas make you feel better!
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Fibroids are benign tumours that grow
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In the uterus. They are very common,
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Affecting up to 70% of women by
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Age 50. Not all fibroids cause symptoms,
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But when they do, symptoms can incude
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Heavy menstrual bleeding, back pain,
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Frequent urination and pain during sex.
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The most common treatment for fibroids
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Is surgery. But yoga has also been proven
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To be able to help reduce back pain
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And muscle pain. It is also a way to
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Relax, and relaxation techniques can
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Help you manage uterine fibroid-related
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Pain. Regular practice of Surya Namaskar
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Can have an empowering effect on
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The uterus. Increase the intake of
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Vitamin D3 supplements and green fresh
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Vegetables. A stress-free mind can be
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Very effective in reducing the risk of
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Fibroids. Go out in nature and regularly
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Practice yoga and meditation. And last
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But not the least, think positive be
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Positive and spread the positivity all
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Around you! Namaste!
