Period Pain? Try these five yoga poses to help reduce menstrual discomfort, relaxes your body – and your mind.
It is common among us women to fall into the most troublesome phase every month. The shark week!
Isn’t it? Many of us experience severe cramps and discomfort during the menstrual time.
Uterus contractions, lower back pain, abdominal cramps and discomfort in the leg are the common symptoms during the menstrual cycle.
5 Best Yoga Poses for Menstrual Pain
Yoga is the best recommended treatment that eases lower back pain, relaxes nervous system, relieves abdominal and leg cramps and eases any other menstrual discomfort.
Learn The Best Yoga Poses to Ease Menstrual Pain:
1. Fish Pose:
Just like the bow pose, this greatly eases menstrual pain, fatigue and anxiety. This stretches out the muscles of the neck, chest, back and legs providing a quick relief from pains associated with menstrual phase. It fights indigestion and bloated feeling as well.
- Lie on the floor with your knees bent and place the feet on the floor.
- Place your arms on either side and straighten your legs.
- Now lift the hips one at a time and keep your hands beneath the respective hips
- Bend your elbows and raise the upper body from the floor.
- Exhale while doing the above.
- Now tilt your head backwards, raise chest and stay in this pose for 5 counts.
- Inhale again as you rest on your back.
Avoid this pose if you have neck pain, back pain or high blood pressure.
2. Bow Pose:
An excellent pose to ease backache, menstrual discomfort, anxiety and fatigue. This bow like stretch gives a complete stretch to the front body, ankles, groin, chest, abdomen, throat, thighs and buttock muscles.
The extra weight on the navel stimulates the abdominal organs therefore relieving the cramps and bloated feeling.
- Lie flat on the stomach placing your feet hip width apart.
- Keep your arms sideways.
- Bend the knees and stretch the arms backwards to meet the ankles.
- Inhale while raising the chest off the floor. Simultaneously lift the thighs as well.
- Remain in this position for 20 seconds.
- Now exhale by releasing the ankles.
Do not overdo this pose or perform if you are pregnant, have back or neck injury or high blood pressure or had recent abdominal surgery.
3. Camel Pose:
Here is another good pose to get relief from menstrual discomfort, backaches, respiratory ailments, anxiety and fatigue. It improves the blood flow to the uterus by stimulating the abdominal organs. It also offers relaxation to the body.
- Kneel down on the floor and press your shin such that it lies flat on the floor.
- Place your hands on your hips with fingers pointing downwards.
- Let the palms rest on the top of the hip bone as this supports your back while bending back.
- Keep your upper body upright while pushing the tail bone forward and downward.
- Inhale by tilting your head back and chin pointing towards the sky.
- Lean backwards forming an arch in the back. For an extra support, you can place your hands on the soles of the feet.
- Remain in this position for 20 seconds, exhale slowly and return to the original position.
Avoid this pose if you are suffering from migraine, high blood pressure, neck or back pain.
4. Noose Pose:
This is also a beneficial pose for treating menstrual discomfort, mild back pain, neck and shoulder pain. It stretches the back muscles, groin and ankles. It also relives lower back pain associated with periods, stimulates uterus and treats indigestion.
- Stand straight in a tadasana pose.
- Place your feet together with the back straight.
- Bend your knees, squat so that buttocks rest on the calves.
- Now exhale while stretching the right hand over the left knee where the forearm passes over the shin.
- Now with the free hand, clasp with other hand taking it from the back.
- Interlock both the hands.
- Remain in this pose for 15 minutes and breathe gently.
- Release by slowly releasing one hand followed by the other.
Avoid this pose if you have neck, back or knee pain.
5. Head to Knee Forward Bend:
This pose is beneficial in relieving menstrual discomfort, headache, fatigue and anxiety. The stretch relaxes the shoulders, spine, groin and hamstrings. It relieves mild depression and calms the brain.
- Stay in a seated position and extend your legs forward.
- Bend your right knee and press it into the inner left thigh.
- Grab the left shin and stretch the torso over the straightly placed leg.
- Exhale and fold gradually forward from the groin.
- Extend your spine and lengthen through the chest region.
- Pull left toes towards, extend through the left heel and firmly press the right foot into the left thigh.
- Breathe while staring at your left foot.
- Remain in this pose for 1 – 3 minutes and then switch to the other side.
The above 5 yoga poses will definitely help in relieving the menstrual pain and associated discomfort. Regular practice of these poses will offer you long lasting benefits. Practice them and share your experience with us.
Surela Mukherjee is a passionate blogger, a foodie and a fitness freak. She is a content writer who loves writing about beauty, lifestyle, food, health and wellness. She believes in spreading a word of happiness through her writings.
Microwaveable Heating Pad: Warm the Uterus, Relieve Menstrual Cramps
Raspberry Leaf Tea: Support Menstruation, Tonify the Uterus, Relieve Menstrual Cramps
Moon Cycle Tea: Balance Hormones, Warm the Uterus, Relieve Period Cramps
Vitamin D: Promote Overall Health, Relieve Period Pain
Magnesium: Relax Uterine Muscles, Relieve Menstrual Cramps
Omega-3 Fish Oil: Reduce Inflammation, Blood Clotting, and Period Pain
Start Where You Are: A Journal for Self-exploration
Diva Cup: Reusable Menstrual Cup
Bamboo Cloth Pads: Reusable Menstrual Pads