Menstrual cycles are the painful affair for any young girl or women. During periods, most of the women suffer from bloating, cramping, headaches, nausea, fatigue, dizziness, and constipation. Women also have to put up with the continuous abdominal and pelvic pain which sometimes spreads on lower back and thigh areas. Not anymore! I will introduce you to some of the recommended Yoga asanas for menstrual cramps that will help you ease the pain during those tough days of the month.
Generally, this trauma starts from the first day of menstrual cycle and lower down its effect on the third day depending on the body. Hot Water bottle is the most common sought therapy to reduce pain, but many working women have to rely on special menstrual pain killers. Though many doctors prescribe these medicines, yet one should avoid overdosing oneself as it might also give side effect on the body.
The menstrual cramps are most common among young girls, but the intensity of pain reduces with the age. Another major reason behind the menstrual cramps is the lack of exercise, wrong dietary habits, and weight problems. It’s really important for women to have a healthy weight, exercising at least five days a week as it will regulate the hormones and makes your body muscles flexible.
Eating healthy food and practicing regular yoga can help you reduce elevated menstrual pain. Here are four yoga asanas for menstrual cramps that will help you reduce the pain during your menstrual periods.
4 Yoga Asanas for Menstrual Cramps
Bhujangasana (Cobra pose)
The Cobra Pose stretches your abdomen and back muscles, thus relieving the menstrual pain. Practicing a few rounds of Bhujangasana will also reduce fatigue and stress in a short span of time. To perform this yoga pose, lie face down on the yoga mat. Place the arms near your rib cage. Now, as you inhale deeply and slowly lift your body with the help of your arms until they are straight. Hold this position for a few seconds and come back to start position.
Dhanurasana (Bow pose)
The Dhanurasana is named after the shape body takes – the bow. This posture strengthens the abdominal muscles and stimulates the organs of pelvis region. It also reduces menstrual discomfort and constipation problem in painful days. For bow pose, lie down on your stomach, arms by your side. Now fold your legs and try to hold your ankles. Breathe in, lift your torso above the ground and legs pull backward. Hold this position for a few seconds and repeat few times to get relief from sore muscles.
Eka Pada Raja Kapotasana (One- legged Pigeon pose)
The one legged Pigeon Pose is good if you want to stretch the entire lower region of your body. This Yoga posture relieves the menstrual discomfort from the abdominal organs and helps in stretching the thigh muscles. To perform Eka Pada Raja Kapotasana start by downward facing dog pose. Now slide right foot towards the left hand so that the foot touches the ground. Make sure that your lower body touches the floor, torso stretch upwards and hands supporting your upper body. Take a deep breath and repeat on the other leg to feel the relaxed stretch on both the side.
Balasana (Child Pose)
The child pose gently bends your body in such posture that it massages the abdominal organ which gives you relief from pain, menstrual cramps and constipation. For Child Pose, sit on your heels, back straight and palms placed on the thighs. Gently bend forward, raising your arms straight above your head on the floor. Hold on to this posture and try to stretch your arms and back. The child pose is often difficult to perform at the start, but with regular practice, you can relive stress and tension from your body.
Over to You!
Practicing these yoga asanas for menstrual cramps will help you get relief from the excessive pain during periods. Also, try to eat healthy, increase intake of fluids, fight craving for fried food or sweets, and meditate as it will help your body and mind relax.