Menstruation is a very important aspect of a woman’s life. It is a gift as well as a curse for all the women out there. The relief of getting your period at time also brings the pain of period cramps along with it. Abdominal, pelvic, lower back and leg pain are among the crippling effects of these menstrual cramps. These pains can cause many women to miss work or other important events and feel less energetic during their period. After talking to an expert in the field, we have come up with five yoga asanas for period pain.
Since keeping healthy and consistent exercise is essential, it is imperative to know what you can do during periods to keep yourself healthy. Urvashi Tyagi, Yoga Instructor in Fortis Healthcare (United We Care app) says, “Period cramps may be made worse by intense workouts like running. Yoga provides a soothing and practical solution. Menstrual discomfort can be effectively at ease by practicing yoga. This also helps to increase flexibility, strengthen muscles, and reduce stress.”
Baddha Konasana (Bound Angle Pose)
Yoga asanas for period pain include Baddha Konasana, also known as bound angle pose. It targets the regions of hips and core while improving flexibility in the lower back, thighs, groin, and ankles. Urvashi says, “This asana releases tension in the abdominal area. It offers relief from stomach aches, period cramps, and lower back pain.” To practice, sit with legs extended, bend knees, and bring the soles of the feet together. Gently press the knees towards the floor to experience the therapeutic benefits of this pose. Also, try these foods for period cramps relief.
Ardha Matsyendrasana (Half Lord of the Fishes Pose)
Stretches for period cramps like Ardha Matsyendrasana, also known as Half Lord of the Fishes Pose. This involves twisting motions that massage the abdominal organs, promoting digestion and relieving issues like bloating and constipation. This asana stretches and strengthens the spine, improving flexibility and mobility, which can easeup stiffness and discomfort in the back, especially in the lumbar region. Urvashi says, “To perform this asana, sit with legs extended, bend the right knee, and place the right foot outside the left thigh. Twist the torso to the right and hold the left knee with the right hand to experience the therapeutic effects.” Moreover, keep a check on these myths about diet restrictions while on menstruation cycle.
Paschimottanasana (Seated Forward Bend)
Menstrual cramps yoga poses like Paschimottanasana, also known as the Seated Forward Bend. “It provides a deep stretch to the hamstrings and calves while offering a gentle stretch to the back. This pose promotes relaxation and releases tension in the body”, says Urvashi. Hence, this asana is beneficial for relieving period cramps. Lengthen the spine in a seated position before coming forward, imagining the pelvis tipping forward as you bend. Follow your breath as you ease into the bend, rounding the spine slightly if necessary to accommodate menstrual cramps.
Marjariasana (Cat-Cow Stretch)
The Cat-Cow Stretch is also known as Marjariasana. It encourages flexibility and mobility along the spine by gently flexing and stretching it. Urvashi says, “This asana also stimulates and massages the abdominal region. It helps digestion and relieves menstrual pain.” As you inhale, arch the back while lifting the head and tailbone (Cow Pose), and as you exhale, round the back while tucking the chin to the chest (Cat Pose). Incorporate this gentle flow of movement to promote mindfulness and body awareness during menstruation.
Sukhasana (Easy Pose with Forward Bend)
Sukhasana is also known as Easy Pose with a Forward Bend. It relaxes and at the same time alerts both the body and mind. “This asana tones the entire circumference of the torso, including the abdominal and back muscles”, says Urvashi. This asana can help with menstrual discomfort. Despite its name, Sukhasana may not feel easy initially. It becomes more difficult when you have a habit of sitting on chairs. However, with proper support and alignment, you can learn to hold yourself upright. It will gradual release and open the hips while lifting and lengthening the spine.
On a final note, incorporating yoga asanas into your routine can provide natural relief from period cramps and discomfort. Yoga asanas for period pain like Baddha Konasana, Ardha Matsyendrasana, Paschimottanasana, Marjariasana, and Sukhasana offer therapeutic benefits for the body and mind during menstruation. By practicing these poses mindfully and with proper guidance, you can alleviate menstrual pain. It improves flexibility and promotes overall well-being. Hence, it makes your menstrual cycle a more manageable and comfortable experience.
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