Yoga

Yoga for Menstrual Cramps: Try These 5 Exercises to Relieve Menstrual Pain

Updated Aug 12, 2022 11:47 AM IST

Women suffer from menstrual pain in the form of back pain, pain in the inner thighs, nausea, dizziness, headache, and bowel movements. Yoga can be a supportive companion in relieving menstrual discomfort, keeping you cramp-free during your period, and improving your mood with these 5 exercises

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Updated Aug 12, 2022 11:47am IST

Some women experience the problem of menstrual cramps during their monthly cycle. This happens when the uterus contracts to get rid of the endometrium, but menstrual cramps can be painful and uncomfortable and some common ways to deal with them include using a hot water bottle, drinking soothing hot tea and in a few cases , even medication can be taken. . Exercise in any form immediately refreshes the body and yoga is a safe solution as some women suffer from menstrual pain in the form of back pain, pain in the inner thighs, nausea, dizziness, headaches head and stool. Conditions differ from individual to individual based on a range of factors. Yoga improves your physical and mental well-being to prevent you from cramping during your period, improves your mood, can be a supportive companion in relieving menstrual discomfort, helps you relax the body and mind, and is a great way to strengthen and improve flexibility. A session of yoga asanas, pranayama and meditation can effectively balance your mood and relieve menstrual cramps. In an interview with HT Lifestyle, Himalayan Siddha, Akshar, Founder of Akshar Yoga Research and Development Center, revealed to Zarafshan Shiraz the 5 yoga asanas that can ease menstrual pain or help deal with menstrual cramps: (cottonbro )

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1. Balasana (Child's Pose) - Kneel on the mat.  Raise your arms above your head with an inhale.  Exhale and place your forehead on the floor.  The pelvis should rest on the heels.  (Instagram/mindfulbyminna)

Updated Aug 12, 2022 11:47am IST

1. Balasana (Child’s Pose) – Kneel on the mat. Raise your arms above your head with an inhale. Exhale and place your forehead on the floor. The pelvis should rest on the heels. (Instagram/mindfulbyminna)

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2. Vajrasana or Thunderbolt Pose/Diamond Pose - This is the only pose that can be done on a full stomach.  In fact, it should be done right after having a meal.  Start by standing up straight with your arms at the sides of your body.  Lean forward and slowly lower your knees to your mat.  Place your pelvis on your heels and point your toes outward.  Here, your thighs should press against your calf muscles.  Keep your heels close together.  Do not place the toes on top of each other.  instead, right and left should be side by side.  Place your palms on your knees facing up.  Straighten your back and look forward.  Hold this asana for a while.  (Photo by Tim Chow on Unsplash)

Updated Aug 12, 2022 11:47am IST

2. Vajrasana or Thunderbolt Pose/Diamond Pose – This is the only pose that can be done on a full stomach. In fact, it should be done right after having a meal. Start by standing up straight with your arms at the sides of your body. Lean forward and slowly lower your knees to your mat. Place your pelvis on your heels and point your toes outward. Here, your thighs should press against your calf muscles. Keep your heels close together. Do not place the toes on top of each other. instead, right and left should be side by side. Place your palms on your knees facing up. Straighten your back and look forward. Hold this asana for a while. (Photo by Tim Chow on Unsplash)

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3. Baddha Konasana or Cobbler Pose or the Bound Angle Pose - Begin by assuming Dandasana.  Bend your legs and bring the soles of your feet together.  Bring your heels closer to your pelvis.  Gently push your knees down.  Empty the air from your stomach, lean your upper body forward and place your forehead on the floor.  (Instagram/indirajoga)

Updated Aug 12, 2022 11:47am IST

3. Baddha Konasana or Cobbler Pose or the Bound Angle Pose – Begin by assuming Dandasana. Bend your legs and bring the soles of your feet together. Bring your heels closer to your pelvis. Gently push your knees down. Empty the air from your stomach, lean your upper body forward and place your forehead on the floor. (Instagram/indirajoga)

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4. Dandasana or Staff Pose - Sit on the floor and begin with Sukhasana.  Make sure your back is straight.  Stretch your legs out in front of you.  Your legs should be parallel to each other and your toes should be pointing up.  Contract the muscles in your pelvis, thighs and calves.  Align your head so that the crown faces the ceiling and your gaze faces forward.  This will automatically straighten and lengthen your spine.  Place your palms next to your hips on the floor.  This will support your spine and also relax your shoulders.  Hold the asana for a while.  (Twitter/UKIYENGARYOGA)

Updated Aug 12, 2022 11:47am IST

4. Dandasana or Staff Pose – Sit on the floor and begin with Sukhasana. Make sure your back is straight. Stretch your legs out in front of you. Your legs should be parallel to each other and your toes should be pointing up. Contract the muscles in your pelvis, thighs and calves. Align your head so that the crown faces the ceiling and your gaze faces forward. This will automatically straighten and lengthen your spine. Place your palms next to your hips on the floor. This will support your spine and also relax your shoulders. Hold the asana for some time. (Twitter/UKIYENGARYOGA)

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5. Paschimottanasana or seated forward bend - Start with Dandasana.  Make sure your knees are slightly bent while your legs are stretched forward.  Extend your arms upward and keep your spine straight.  Exhale and empty your stomach of air.  On the exhale, bend forward at the hips and place your upper body on top of your lower body.  Lower your arms and grab your big toes with your fingers.  Try to touch your knees with your nose.  Hold the asana for some time.  In addition to providing respite from cramps during your menstrual cycle, yoga has many health benefits.  On the other hand, it is essential to know which asanas you can perform during the period of your period.  Give yourself rest, rejuvenation, and time to recover during your monthly cycle.  Stay away from stress and drink plenty of water on your cycle days to stay hydrated.  (Pexels)

Updated Aug 12, 2022 11:47am IST

5. Paschimottanasana or seated forward bend – Start with Dandasana. Make sure your knees are slightly bent while your legs are stretched forward. Extend your arms upward and keep your spine straight. Exhale and empty your stomach of air. On the exhale, bend forward at the hips and place your upper body on top of your lower body. Lower your arms and grab your big toes with your fingers. Try to touch your knees with your nose. Hold the asana for some time. In addition to providing respite from cramps during your menstrual cycle, yoga has many health benefits. On the other hand, it is essential to know which asanas you can perform during the period of your period. Give yourself rest, rejuvenation, and time to recover during your monthly cycle. Stay away from stress and drink plenty of water on your cycle days to stay hydrated. (Pexels)

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