menstrual cramps: Experiencing painful menstrual cramps can leave you desperate for a solution. The last thing you might feel like doing is exercise, or anything like doing yoga.
Some yoga asanas are so effective at relieving menstrual pain that once you try them, they’ll probably become part of your pain management routine!
During their monthly cycle, menstrual cramps affect most women. Menstrual cramps can be unpleasant and uncomfortable, and some common ways to treat them include using a hot water bottle, drinking some warm, cool tea, and in some circumstances, taking medication. This occurs when the uterus contracts to shed the endometrium.
Yoga is a safe remedy for some women who suffer from menstrual discomfort in the form of back pain, inner thigh pain, nausea, dizziness, migraine and loose stools. Any kind of exercise instantly refreshes the body. The conditions differ from person to person, depending on various variables. Yoga elevates your mood, improves your physical and mental health, helps you relax both body and mind, and is a great way to strengthen and increase flexibility. It can also be a helpful companion to ease menstrual pain.
Here are 5 great yoga asanas that can help you get relief from menstrual cramps:
1. Balasana – Child’s pose
Relieves tension in your back, shoulders and neck.
For child’s pose, start by placing your knees on the floor. We call this an “adapted” child’s pose because you usually want to widen your knees for this pose to aid in pain relief.
Kneel down on the mat. As you inhale, raise your arms above your head. While exhaling, lower your forehead down to the floor. The heels should support the pelvis.
2. Cat-Cow Pose – Bitilasana Marjaryasana
Targets back and abdominal muscles.
Practice the cow position first. Make sure that your hands are right behind your shoulders when you are on your hands and knees. Your hips and knees should be in a straight line. As you inhale, slowly raise your head and look up at the sky. Drop your stomach to the floor and simultaneously lift your tailbone towards the sky.
Now the cat’s attitude should be adopted. Breathe normally for a few breaths. After taking a long breath in, slowly exhale while bending your back. Your tailbone will move toward the earth, as will your head. The gradual curve of your spine will stretch and tone your abdominals as well as warming up your back muscles.
3. Reclining Twist – Jathara Parivartanasana
Great for your back and hips.
First of all lie down on your back. Lower your right side after bending your left knee. As you look to your left, reach your arms wide and your hands flat on the floor. You should remain in this position for five or more breaths.
Repeat the asana by extending your left leg back on the ground and bending your right leg to the right. In this position, your shoulders, hips and back should be relaxed. Repeat 5 to 10 times, on each side.
4. Pigeon pose – Kapotasana
Extends and relaxes your left and right hips.
Begin by sitting up straight. Bend your right knee, and extend your left leg behind you. Arch your back as you place your hands on your hips. Reaching your arms above your head and bringing your hands together will result in a deep stretch.
On all fours, take a position. As you extend your right ankle to align with your left hip, bring your right knee forward toward your right wrist. Slowly slide your leg back. You may need to keep your hands on the ground for balance and flexibility reasons.
You’ll feel an extension in your left hip as your leg extends backward, and you may feel a stretch in your right, but it shouldn’t hurt. You may need to change positions if there is pain.
Hold this position for a few breaths before coming back to your center and repeating it with your left knee bent and your right leg extended behind you. Repeat 5-10 times.
5. Knee to chest pose – Apanasana
Increases blood flow to the abdominal region.
While lying on your back, pull your knees slightly towards the chest. While exhaling, bring the knees close to the chest while exhaling slightly. As simple as it may sound, be gentle with your lower back. To use to release tension in your lower back, swing from side to side or move your knees in a circle.
It’s important to listen to your body and modify poses as needed. With regular practice, these asanas can become a helpful tool in managing menstrual cramps and promoting overall well-being.
Warning: If you have any orthopedic issues, confirm with your physiotherapist before attempting these poses.
(This article is for informational purposes only and should not be considered a substitute for advice provided by qualified medical professionals.)