Yoga poses for period cramps relief

This article discusses several yoga positions for menstrual cramps or period cramps. It will also go through how to modify the positions so that you are as comfortable as possible.

Every woman has a unique menstrual cycle. Though some would agree that it isn’t the most pleasurable time of the month, there are solutions to alleviate cramps and discomfort.The poses below are meant to be used as a restorative home practise and may help ease period cramps.Yoga may or may not feel pleasant to you at different stages in your menstrual cycle. Always listen to your body and only practise when it feels right for you. Menstruation isn’t only something that women with uteruses go through for a few days every month. Our periods start long before we see blood, in the form of pains and PMS (premenstrual syndrome).

Period cramps may be one of the most unpleasant signals that “Aunt Flo” is on her way (where did that moniker come from? ), while most PMS symptoms are unlikely to be agreeable.

Poses for period cramps effect reduction

Cobbler’s Pose or Baddha Konasana

Seating positions can be especially beneficial during menstruation since the bottom portion of the body may feel heavy. Each stance can be held for several minutes.

The Cobbler’s Pose, Baddha Konasana, opens up the pelvic area. Come into a forward bend using a bolster or multiple folded blankets to support your torso for a milder variation. This may assist you in relaxing even more.

Head to Knee Pose or Janu Sirsasana

To perform the pose:

Stretch your right leg then place the bottom of your left foot on the inside of your right thigh.
Fold forward and centre your torso over your right leg.
Return to the Cobbler’s Pose to prepare for the other side.

Janu Sirsasana, or Head to Knee Pose, tightens the hamstrings. It’s a straightforward stretch that allows you to concentrate on one leg at a time. It also aids in the gentle lengthening of your hips and groyne.

Seated Straddle or Upavistha Konasana

Open your legs spread into Upavistha Konasana, also known as the Seated Straddle. You may accomplish a more supported forward fold by using a bolster or blankets. This position lengthens the spine while stretching the hamstrings and inner thighs.

Seated Forward Bend or Paschimottanasana

To perform the pose:

• Forward bend with both legs extended.
• In a sitting position, lengthen the spine before moving forward. Consider the pelvis to be a bowl that is leaning forward as you descend.
• Paschimottanasana, or Seated Forward Bend, releases the hamstrings and calf more profoundly. It also stretches your back nicely.

As you relax in with this bend, pay attention to your breath. You may wish to round your spine somewhat due to your menstruation. However, your yoga instructor may urge you not to.

Supported Bridge Pose or Setu Bandha Sarvangasana

To perform the pose:

Lie on your stomach.
Lift your hips slightly by pressing onto your feet and sliding a yoga block beneath them for support.
To exit, push into the feet again to elevate the hips and slide the block out.
Setu Bandha Sarvangasana, or back bend, is a comparable position.

Goddess Pose or Supta Baddha Konasana

To perform the pose:

• Maintain a supine position with your knees bent.
• Extend your knees to the sides and down to the mat.
• Bring your foot bottoms together. Placing a bolster beneath the length of your spine may be quite relaxing in this position.
• This is a reclining variant of Cobbler’s Pose, as you can see. Supta Baddha Konasana, or Goddess Pose, is all about resting while expanding your groyne and hips.

It’s a terrific way to conclude your session if you can hold this stance for several minutes. Five to ten minutes in Goddess Pose in a meditative state will help you relax.

More to read on yoga and period cramps

How can yoga help with menstrual cramps and PMS?

Period cramps, often known as dysmenorrhea, are caused by the uterus contracting. This is caused by the hormone-like molecule prostaglandin, or it might be caused by a uterine ailment such as endometriosis or fibroids. Period pains vary greatly in strength and duration depending on the individual. Depending on their age and reproductive stage, many people may suffer periods of increased and decreased cramping throughout their lives.

The study looked at the benefits of a specific yoga-based programme on menstrual cramps and discovered that there was a substantial improvement not just in pain but also in quality of life following the yoga session. Another study indicated that yoga may be even more helpful than general exercise in relieving PMS symptoms.

Yoga may teach us how to calm our bodies and breathe even when we are in pain. It can stretch cramping muscles softly and have a relaxing impact on the neurological system.”

The bottom line

Our periods could be something we must deal with every few days for the remainder of our lives, but there are several fantastic alternative ways and therapies that may help us find comfort.

Consider the fact that nature is full of ebbs and flows, as many of the philosophical teachings of yoga do. The moon’s phases grow and wane, and the ocean’s waves rise and fall. Our bodies cycle, much like nature.

Those weeks of a woman’s menstrual cycle might be a great time to slow down and reconnect with her body in a more restorative manner.

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