Top 7 Best Yoga Poses for Menstrual Cramps

Can’t bear menstrual days pain try yoga poses for reducing menstrual cramps

Approximately 25% of women experience menstrual cramps or period pain (dysmenorrhoea), however, some studies place the number as high as 60%. Younger women experience more symptoms, which may lessen as they age. Its intensity might range from minor discomfort to excruciating pain that requires painkillers and time off work. This is typically caused by an excess of locally produced prostaglandins, which can be controlled by hot showers, gentle exercise, and anti-prostaglandin medications taken at the beginning of menstruation. If there is extreme pain in certain ladies, regular hormonal pills must be administered. Even though period pains are joint, managing them can be exceedingly challenging since they may persist for the entire bleeding cycle. It has been demonstrated that specific meals, activities, and medicines are effective in treating these cramps.

For example- 

  • Period cramps might be eased with a simple massage. It could be beneficial for the massage therapist to rub your tummy, sides, and back while you apply pressure to certain pressure spots throughout your menstrual cycle.
  • Acupuncture can treat period cramps. By reducing inflammation, calming the nervous system, and boosting blood flow to the internal organs, this conventional Asian medical practice is intended to treat many health issues.
  • Certain meals may help to naturally relieve menstrual cramps. Anti-inflammatory foods can enhance blood flow and reduce uterine stress. Eat some berries, tomatoes, pineapples, and herbs and spices like garlic, ginger, and turmeric.
  • Dietary changes could reduce cramping during the menstrual cycle. A balanced diet rich in fruits, omega-3 fatty acids, vegetables, lean meats, nuts, and whole grains can help the body stay healthy.
  • Some physical activities, such as mild jogging or yoga positions that help with cramps, are always known to reduce pain. The benefits of frequent yoga and exercise practice are greater.

Yoga feat Menstrual pain

Yoga is a long-used method of enhancing health. Yoga has become more popular worldwide as a treatment for a variety of illnesses, especially those that are primarily psychological and physiological in nature. One of the self-improvement and fitness techniques that thoroughly trains the soul, mind, and body and enables the individual to know themselves is yoga.

Physical and mental changes related to the menstrual cycle can occur in healthy women. Premenstrual syndrome, painful periods, and heavy periods are a few of these.

Yoga activities have been proven to have a significant impact on people’s emotional and physical health. By harmonizing the neuroendocrine axis, regular yoga practice has been found to have beneficial impacts on menstruation symptoms and psychological well-being. It is well established that regular exercise can lessen both the frequency and intensity of menstruation symptoms. Regular exercise has been demonstrated to reduce symptoms and pain levels in women, and this improvement may be brought on by hormonal changes in the tissues of the uterine epithelium or an increase in endorphin levels. Due to its safety, lack of side effects, affordability, and accessibility, yoga has been shown in the literature to ease menstruation cramps as well as other monthly-related issues.hence let’s know what yoga poses are good for menstrual cramps.

7 Best yoga poses for menstrual cramps to relieve pain

Numerous studies have shown the numerous health benefits of regular yoga practice, one of which is the reduction of menstrual pain. Learn what yoga poses are good for menstruation cramps.

1.) Butterfly pose or Baddha Konasana

Menstrual cramps, which make our bodies feel even more uncomfortable, cause the majority of pain in the lower body regions. Yoga postures that focus on the lower body, like butterfly poses, serve to open up the pelvic area and stimulate the abdomen, the bladder, and the ovaries.

Steps  –

  1. Stretch your legs first while seated on a mat.
  2. Place your hip bones on the floor.
  3. Knees bent, legs extended to each side
  4. Position your feet so that the soles of each foot are facing one another. Hold the soles outward with both hands.
  5. To assist you to raise your upper body, cinch your ankles.
  6. Gently exhale and extend your feet forward.

2.) Child’s Pose or  Balasana

The default yoga stance for relaxation is balasana. Particularly if your back suffers a lot, this is an excellent method for reducing menstrual discomfort. This pose helps you unwind while also stretching your back muscles. Do not forget to take deep breaths while performing this stance. The child’s stance keeps the posterior healthy and helps to relieve hip pain.

Steps  – 

  1. Get on all fours and sit on the floor. Keep both of your big toes in contact.
  2. Inhale as you position your knees hip-width apart.
  3. Exhale as you lean forward and swing your arms forward, laying your body between your thighs.
  4. For a couple of minutes, maintain this posture.
  5. Finally, take a slow breath in and then re-enter the beginning posture.
  6. You can do it five to ten times.

3.) Reclining Twist or Bharadvaja

An open twist performed while seated is safe to perform during menstruation since the abdomen is not constricted and the entire front of the trunk is left wide and open. Due to the space that is created by the back ribs expanding, it can help to relieve tension in the shoulders and neck. Twists are thought to massage the abdominal organs and replenish their blood flow.

Steps  –

  1. Hug your knees close to your chest while lying on your back.
  2. Place your right knee on your chest while lowering your left leg to the floor. With the palms facing down, extend both arms in a T.
  3.  Tuck your right foot beneath your left inner thigh and slowly lower your right knee as far as is comfortable across your body toward the mat.
  4. Keep your right shoulder flat on the mat while keeping your left shoulder up.
  5. You should rest your knee on a cushion if it does not reach the mat all the way so that you may relax completely into the position.
  6. Hold the position on each side for 5–10 long, deep breaths.

4.) The bow pose of Dhanurasana

Your whole body is stretched when doing this yoga pose, from your ankles to your thighs to your tummy, which relaxes you and promotes healthy blood flow. Together with strengthening the back muscles, it also activates the organs in the belly, relieving pressure on your muscles and enhancing blood flow to and from the uterus.

Steps –

  1. On your stomach, flatten yourself down on the ground.
  2. Use your hands to lengthen your abdomen. Your knees should remain hip-width apart when you bend your legs from the knees.
  3. Grab your ankles with your outstretched hands from behind. The left-hand holds the left ankle while the right hand is holding the right ankle.

5.) The camel pose or Ustrasana

During your periods, it could be a little challenging to hold the camel posture. However, it is very effective in reducing menstrual cramps. Your stomach area stretches as you adopt the camel stance. Your uterine muscles are alerted by the pull in your stomach to stop contracting, which lessens the discomfort of menstrual cramps. Additionally stretching the spine in the camel position eases some mild lower back discomfort.

Steps  –

  1. Get up onto your knees, spread them out to hip-width, and tuck your toes.
  2. Roll your shoulders back, engage your inner thighs, and drag your lower tummy in and up.
  3. extend via both side waists and lift your chest when you inhale.
  4. On exhaling, begin to bend your back while keeping your chest raised and avoiding crushing your neck or lower back.
  5. Find your blocks or heels as you lean back; alternatively, you can do this one side at a moment by circling one arm up and behind you.
  6. Hold the position for a few breaths while keeping your inner thighs tight and your shoulder blades firmly pressed into your back.

6.) Supported Bridge Pose or Setu Bandha Sarvangasana

Your hip, spine, neck, and chest muscles can all be stretched with the use of the setu bandhasana. Additionally, this relieves any additional muscle stress or tension and enhances blood circulation. Additionally, this yoga avoids weariness brought on by tight muscles as well as headaches, neck aches, and backaches. Setu Bandha Sarvangasana helps stimulate your lungs, thyroid, and abdominal organs in addition to stretching and strengthening them.

Steps –

  1. Lay down on the ground with your back facing up to begin. Kneel and place your arms by your sides. Set your body at ease and raise your palms.
  2. Once you are entirely at ease, press your palms firmly into the ground while bending your elbows to a 90-degree angle. This will raise your back. This bend will cause your ribs to arch. Straighten your arms next to your torso once the body is upright and supported just on your soles and shoulders.
  3. Knees should be extended away from the body and pressed against the soles of your feet. Your back will rise off the ground as a result. Likewise, stretch your throat to pull your chin away from your chest.
  4. Make sure your feet are bearing the same amount of your body weight. Four locations should bear the weight: the inner and outside of your feet’s balls, as well as the inside and outside of your heels.
  5. In this position, your body will appear to be a bridge. In the position, take 5–10 deep breaths.
  6. Slowly lengthening your spine will help you get out of the posture. Repeat the stance at least twice more while letting your body relax.

7.) Goddess Pose or Supta Baddha Konasana

Everyone may practice this calming asana and adapt it to their level of flexibility. It’s a fantastic hip-opening yoga pose in addition to being a restorative one. This pose naturally improves local blood circulation by massaging and toning the organs in the lower belly. It can provide relief from menstrual cramps, which cause abdominal pain. It is a wise move to do so during menopause and pregnancy.

Steps –

  1. Lie on your back, bringing your knees and hands together with your body, palms facing down, chin slightly towards your chest, and elongating the back of your neck on the mat.
  2. Take a deep breath in and then bend both of your knees, bringing the soles of your feet together.
  3. Your back should be on the mat. You can put your hands on your thighs.
  4. From your toes to your head, scan your entire body. Take deliberate breaths and work to relax your posture.
  5. Bring your focus back to the heart, remain there, and continue breathing normally while relaxing.
  6. After holding the position for about a minute, if you feel comfortable, gradually amplify it.
  7. As you exhale, softly hold your thighs with your hands and pull your knees together while slowly releasing the position.
  8. Relax as you exhale and extend your legs.

CONCLUSION

Embedded yoga is always beneficial, but it is especially helpful for women during menstruation since it reduces pain and has psychological benefits that help women cope with their mood swings. During menstruation, a little stretching and movement may seem like a very difficult task, but this small effort will be worthwhile to relieve discomfort for a longer period, therefore you must try these postures to experience the long-term advantages.

FAQ’s

Q1.Is yoga good for menstrual cramps?

By harmonizing the neuroendocrine axis, regular yoga practice has been found to have beneficial impacts on menstruation symptoms and psychological well-being. Regular exercise has been demonstrated to reduce symptoms and pain levels in women, and this improvement may be brought on by hormonal changes in the tissues of the uterine epithelium or an increase in endorphin levels.

Q2.What position is best to stop period cramps?

During your periods, it could be a little challenging to hold the camel posture. However, it is very effective in reducing menstrual cramps. Your stomach area stretches as you adopt the camel pose. 

Q3.What naturally eases period cramps?

This is typically caused by an excess of locally produced prostaglandins, which can be controlled by hot showers, gentle exercise, and anti-prostaglandin medications taken at the beginning of menstruation.