10 Best Yoga Poses For Menstrual Cramps
Stomach Bloating, Backache, Mood Swings? These are a few indications that your period is on the way! But don’t worry, certain Yoga poses can help you deal with your period cramps . Your body releases prostaglandins, a class of hormones that causes your muscles in the uterus to contract, as your uterus gets ready to shed its lining.
Yoga for menstruation cramps can also help with the emotional aspects of PMS and menstruation, so it's useful for more than just relieving period discomfort. Menstrual cramps can be eliminated by the following yoga poses.
1. Bound Angle Pose (Baddha Konasana)
Constipation and diarrhoea are common during periods because your uterus contracts due to the production of prostaglandins. Fortunately, the bound angle posture can help make it a little more bearable. It not only comforts the digestive system but also alleviates the agony of menstrual cramps. In addition to stimulating your ovaries, this is a powerful position for reproductive health. Practicing bound angles might help you feel more energized if you're feeling tired.
Sit on the ground with your spine straight. Fold your knees sideways with your right knee acing right side and the left knee facing the left side. Touch your heel to your inner thigh and hold your position as long as you can.
This posture alleviates several PMS symptoms, from exhaustion and sleeplessness to anxiety and headaches. Your period has no chance against this restorative pose. It can relieve cramps by leaning back in the position as your abdominal muscles relax.
2. Child’s Pose (Balasana)
External flexibility is just one aspect of yoga's benefits. Many yoga poses for menstrual cramps have a calming effect on your inside organs, providing a kind of internal massage. A woman who suffers from cramps and aches during menstruation can appreciate this basic yoga stance. Practice this yoga pose for a longer duration as it relaxes your mind and body.
3. Seated Forward Bend at a Wide Angle (upavistha konasana)
Nothing beats yoga postures like the wide-angle sitting forward bend when it comes to soothing the mind. Whether on your period or not, take a few deep breaths and extend into this posture if you feel overwhelmed. As with every other position, this yoga asana also provides you with several health benefits along with relieving menstrual cramps. Preventing unpleasant cramps is easier when you bend your knees forward (both in the short and long-term).
4. Twist when lying down (supta matsyendrasana)
The reclining twist is a common menstrual cycle-pain-relieving position. Why? Because it's enjoyable and beneficial to one's health. For beginners, you'll get a fantastic stretch for your back and hips (which is especially helpful if you're battling with period difficulties). This position also stimulates your digestive system because of the increased blood flow. Win-win!
5. Inverted Thigh Pose
This stance has many physical, mental, and emotional advantages. It improves circulation and digestion, reduces blood pressure, promotes energy, and relaxes the nervous system like many other positions we've discussed. If you're in the middle of your menstrual cycle and find yourself unable to concentrate, it's claimed to help you think more creatively. Practising inverted leg posture can retain your cool even in the middle of a mood fluctuation.
6. Head-to-knee forward bend (Janu Shirsashana)
Is this the arc's conclusion, or is there more to Yes? With good reason, of course. Forward bends stimulate the abdominal and reproductive muscles oddly. One of the most flexible yoga poses is the head-to-knee forward bend. Head to forward knee bend, regardless of how you adjust it, promotes your reproductive and digestive systems and reduces anxiety, exhaustion, headaches, and menstrual cramps. It can even help alleviate moderate depression.
7. Pigeon Pose (eka pada rajakapotasana)
Menstrual cramps can be relieved with the Pigeon Pose, which involves stacking coloured yoga mats on top of one another. The pigeon stance will help alleviate the discomfort of menstrual cramps by relieving the pressure on your hips. Your hips will benefit from stretching along with relieving you with pain.
8. Corpse Pose (savasana)
Yoga classes often conclude with this asana, which can be particularly beneficial for women trying to develop mindfulness while dealing with menstruation cramps. In this exercise, the emphasis is more on relaxing or concentrating the mind than on extending the body. Taking deep breaths while meditating might help you forget about your period discomfort. The optimum time to practice diaphragmatic breathing is while you're in a supine position (or belly breathing). Avoid rapid, shallow breathing by taking slow, and deep breaths.
9. Pose of a Cobbler (Bhadrasana)
Seated postures are particularly beneficial for menstruating women because of the added weight they carry in the bottom portion of their bodies. Each stance can be held for as long as you choose. In the Cobbler's Pose, the pelvic area is made more accessible. A bolster or many folded blankets can be used to support your torso in a more moderate forward bend. As a result, you can feel even more at ease.
10. Bridge Pose (Sarvangasana)
In bridge pose or Sarvangasana, you have to lie down on your back. Then you have to fold your knees with your knees facing toward the sky. Then gently up your waist without the help of your hand. Then repeat it several times for 10 minutes. Menstrual cramps and back discomfort might be eased with this moderate back bend.
Why Yoga Asanas Are Good For Menstrual Cramps?
Doing any or all of these yoga positions at home might help you manage your period discomfort if you're not up for going to a class. We all know that sugary foods and Netflix binges won't help you get rid of your cramps or headaches for good. The benefits of regular yoga practice extend well beyond the time spent on the mat. As you work on these postures, regularly check in with your body to ensure you're feeling at ease, and you will eventually understand why yoga is for menstrual cramps. You can wish to use bolsters or blankets for a more gentle practice, even if you don't usually do so during your period. Some evidence suggests that regular yoga might ease menstruation's discomfort and agony.