Traditional Practices for Menstrual Pain Relief | periodhub.health
Professional Guide with Detailed Movement Breakdowns
Standing meditation is a foundational practice in Traditional Chinese Medicine that involves maintaining specific postures while focusing on breath and energy flow. This practice helps regulate qi (vital energy), improve circulation, and reduce tension throughout the body.
Baduanjin is a set of eight gentle exercises that combine movement, breathing, and meditation. These exercises are designed to strengthen the body, calm the mind, and promote overall health and well-being.
Position: Arms raised as if hugging a large tree, hands at chest level
Duration: Start with 2-3 minutes, gradually increase to 10-15 minutes
Benefits: Improves circulation, strengthens core, calms nervous system
Position: Arms curved as if holding a large ball at lower abdomen level
Duration: 5-10 minutes
Benefits: Focuses energy on reproductive area, reduces cramping
Position: Arms raised overhead, palms facing up
Duration: 3-5 minutes
Benefits: Elevates mood, reduces bloating, improves posture
Natural Breathing: Allow breath to flow naturally, don't force
Abdominal Breathing: Breathe into lower abdomen, expanding on inhale
Rhythm: Inhale for 4 counts, hold for 2, exhale for 6 counts
Focus: Imagine breath flowing to areas of tension or discomfort
Movement: Interlace fingers, raise arms overhead, stretch upward
Repetitions: 8-12 times
Benefits: Opens chest, improves circulation, reduces bloating
Breathing: Inhale while raising arms, exhale while lowering
Movement: Step wide, draw imaginary bow alternating sides
Repetitions: 6-8 times each side
Benefits: Strengthens core, improves focus, releases tension
Breathing: Inhale while drawing, exhale while releasing
Movement: One hand pushes up, other pushes down, alternate
Repetitions: 6-8 times each side
Benefits: Balances energy, aids digestion, reduces nausea
Breathing: Inhale during preparation, exhale during stretch
Movement: Turn head and torso to look behind, alternate sides
Repetitions: 5-6 times each side
Benefits: Relieves neck tension, improves circulation to head
Breathing: Natural breathing throughout movement
Movement: Wide stance, sway body side to side with flowing motion
Repetitions: 6-8 times each direction
Benefits: Releases lower back tension, improves flexibility
Breathing: Exhale while swaying, inhale while centering
Movement: Bend forward to touch feet, then arch backward gently
Repetitions: 6-8 times
Benefits: Strengthens kidneys, improves spinal flexibility
Breathing: Exhale while bending forward, inhale while arching back
Movement: Punch forward alternately with focused intention
Repetitions: 8-10 times each arm
Benefits: Releases emotional tension, builds inner strength
Breathing: Exhale forcefully with each punch
Movement: Rise up on toes and gently drop down on heels
Repetitions: 10-15 times
Benefits: Stimulates all meridians, promotes overall circulation
Breathing: Natural breathing, focus on gentle impact
Tai Chi is a gentle martial art that combines slow, flowing movements with deep breathing and meditation. Its circular, spiraling motions are particularly beneficial for improving pelvic circulation and reducing menstrual discomfort.
Movement: Stand naturally, raise arms slowly to shoulder height, then lower
Repetitions: 3-5 times
Benefits: Centers the mind, prepares body for practice, promotes relaxation
Breathing: Inhale while raising arms, exhale while lowering
Movement: Shift weight side to side while arms move in horizontal circles
Repetitions: 6-8 times each direction
Benefits: Improves waist flexibility, massages internal organs, enhances circulation
Breathing: Natural breathing, coordinate with weight shifts
Movement: Step forward while separating hands in opposite directions
Repetitions: 4-6 times each side
Benefits: Opens chest, improves posture, enhances energy flow through torso
Breathing: Inhale during preparation, exhale while stepping and separating
Movement: Shift weight back, raise one hand up and lower the other
Repetitions: 3-4 times each side
Benefits: Improves balance, opens meridians, calms the nervous system
Breathing: Inhale while opening, exhale while settling
Movement: Step forward while one hand brushes past knee, other pushes forward
Repetitions: 4-6 times each side
Benefits: Strengthens legs, improves coordination, massages lower abdomen
Breathing: Exhale while stepping and pushing, inhale during transition
Slow and Continuous: Move like flowing water, without stops or jerky motions
Mind-Body Connection: Focus attention on the movement and breath
Relaxed Strength: Use minimal effort while maintaining good posture
Natural Breathing: Let breath flow naturally with the movements