Article: Many brands of menstrual cups are on the market and they offer several options for you to choose from. Read the information provided by different manufacturers so you have a good understanding of the materials used in manufacturing and the features offered by their brand. Variables include the size of the cup, color choices, disposable vs reusable, amount of fluid they will hold, stiffness of the rim, stiffness of the lower part that holds the fluid, overall length of the cup, width measured at the rim, and the materials used in manufacturing. There is no standard way to determine the correct size like you might do in choosing your shoes or your clothing. A "small" cup provided by one manufacturer may not be exactly the same as a "small' cup provided by another. However, most manufacturers consistently recommend the choice of cup size, either small or large, based on general characteristics and categories of women. Cups generally come in either a small or large. General guidelines provided are a starting place, then you may need to tweak your choice of brand and size to find the cup that completely meets your needs. If you are a teenager, have never had sexual intercourse, are under the age of 30, have never delivered a baby vaginally, or exercise often, then you may want to start with a small. The smaller size has more to do with how it fits inside your vagina, and less to do with how much fluid it will contain. A large size is suggested for women that are over age 30, have had a vaginal delivery, or have a heavy menstrual flow. Once you have chosen a brand and a size, take some time to get used to your menstrual cup. Wear a pad or pantyliner while adjusting to the cup to prevent leakage or spilling. It may take two to three menstrual cycles to decide if your first choice is the perfect fit. The companies that make menstrual cups understand it takes some adjustment. Many companies offer money-back guarantees for new users. The amount of fluid a menstrual cup can hold varies from one brand to another. All menstrual cups are advertised to hold more menstrual flow than that of a normal tampon. The average time recommended for use between emptying is 10 to 12 hours. If you have an exceptionally heavy flow, schedule your wear time for six to eight hours to prevent leakage. Take steps to have backup supplies available until you are comfortable with the length of time you can wear your menstrual cup without leakage. Your menstrual cup should be comfortable. A reusable cup is made to last for years. When you have found the right cup you should not feel it all. If it feels uncomfortable, then try a different size or a different brand. Choose a cup that has a smaller rim width, or is more flexible in the part of the cup that collects the fluid. This may be a more comfortable option for you. Two types of disposable cups are made. One is intended to be thrown away after every use, and one is to be discarded at the end of that menstrual cycle. Disposable cups are made of very flexible material. The part that collects the fluid is very light-weight and flimsy. If you have chosen a reusable product and you find it to be uncomfortable, pay attention to the length of the cup. Length is often the biggest problem that causes discomfort with a reusable menstrual cup. If you are uncertain, then start with a product that has a medium length. Most cups have a part that protrudes at the bottom, like a stem, that can be trimmed to help adjust the length to improve the fit. If you have a heavy flow or are having trouble finding a cup that fits you properly, consider comparing cups made by the same company as well as comparisons between some of the major companies. Additional information is available online that may help you in comparing the details of cups made by different manufacturers. For lack of exact medical terms, cups can be either softer or firmer. Cups that have a more solid or firmer structure in the bell shaped part that collects the fluid can be more comfortable for some women. Plus, firmer cups tend to leak less often since their structure is more rigid. The firmness helps the cup to open easier once inserted, maintain its shape against the vaginal wall, and avoid problems with sagging or sinking in of the sides. Firmer cups are often easier to remove since the walls of the cup fold in with pressure at the base, making it easier to break the suction. However, because of the stiffer or firmer structure, you may feel the cup once it is inserted, causing some pressure and possibly some discomfort. Softer or more pliable cups put less pressure on the bladder, are generally more comfortable to wear, and conform to women that may have a unique shape to their uterus. The softer cups may be more difficult to remove since the entire cup does not respond to the pressure from your finger when you are trying to break the suction to remove it. In general, softer cups may leak more since they can cave in or give way to changes in movement caused by the muscles of your vaginal wall. Some companies offer their menstrual cups in a rainbow of colors. The disposable cups are clear. If you prefer a clear cup, most brands of reusable cups are also available as a clear option. The colors are helpful in hiding any stains that result from repeated use. The clear cups can also be thoroughly cleaned and soaked in hydrogen peroxide to remove any stains from repeated use.
Question: What is a summary of what this article is about?
Identify the variables. Start with the size. Take some time to adjust. Know the capacity of your menstrual cup. Consider the other variables. Try a disposable cup. Consider the length. Select a cup with the right amount of firmness. Select a color.

Yoga is a great way to build and stretch muscles. It's a taxing exercise routine without the brunt force or trauma that can come with jogging or weight lifting. If you're not experienced with yoga, try to find a beginner class where an experienced teacher will help you work up slowly. Do this by putting your left foot several feet in front of your right foot. Place your right knee against the ground while keeping your left leg at a 90 degree angle. Slowly work your left leg out to the side while keeping your elbows as near the ground as possible. Keep your hips parallel while you do this pose. Slowly stretch your hamstrings and leg muscles until you can hold this pose properly. Try standing with your feet together and touching your toes to help limber your hamstrings. This will help your lower half be prepared to lunge forward. Lay on your back. Grab both feet with each hand and pull your knees toward your arm pits. Once you feel comfortably situated, rock from side to side, keeping your head on the floor. This will externally rotate your hips. This pose relies a lot on balance. Start by laying on your back and getting used to balancing your weight to achieve the rocking motion without falling over. Once you can do this with ease you can gradually move your legs closer to your hands until you can pull your knees back toward your chest with ease. You can also have a friend help stretch your legs in the beginning while you're on your back. Sit on the floor with your spine as straight as possible. Stack the right leg on top of your left leg in a curled position in front of you, lining up your right ankle and left leg. This can be a challenging pose for a novice. Begin by just sitting in a crossed legged position to see how this feels to your hips. You can gradually push your body from this position as much as you feel comfortable without straining. You can also use yoga blocks underneath the stacked leg if you find this stretch too difficult.
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One-sentence summary --
Attend a yoga class to build hip muscles. Try the lizard-lower lunge. Use the happy baby pose. Try the frog leg pose to stretch hip muscles.