Stomach cramps, bloating, headaches, nausea – sounds familiar? You are not alone. Many women suffer from menstrual pain (known as dysmenorrhea) followed by a sharp sensation of piercing, throbbing, heat, or cramping in the lower abdomen and back. Here, we’ll tell you yoga for period pain to relieve it.
No matter how much you spend a box of sweet, chocolate, cheese, Murtabak far from human civilization. We all know very well that a number of these things do not get rid of the suffering of PMS. But, according to a study, there is one small trick that might give you relief from stomach cramps, bloating, and other PMS symptoms: yoga for period pain.
How Can Yoga Overcome Period Pain?
Uterine contractions cause a lot of pain during the menstrual cycle because the tightened uterus will prevent blood from flowing smoothly to the uterine wall. The result is stomach cramps, back pain, and foot aches during the seconds before menstruation. Ironically, stomach cramps that make us reluctant to do a lot of physical activity can worsen if you lack movement.
Yoga, a proven physical, mental, and holistic technique, can reduce the severity of abdominal cramps due to PMS that weakens many women. Yoga poses have the potential to alleviate specific pain by stretching the hips and joints and reducing emotional stress that can make the muscles tense and tighten.
Yoga For Period Pain
1. Cat Pose
Cat poses allow you to stretch your upper body and neck while giving a gentle massage to the spine and abdominal organs. This flow will send energy through the spine to promote blood circulation and reduce anxiety. This position helps if menstrual cramps are caused by constipation.
How To Do:
- Rest on both knees and palms. Make sure your hands are straight on your shoulders and knees below your hips.
- Take a deep breath, then lower your chin slowly to your chest, as far as you can.
- Arch your back (like a cat that stretches) and exhale when you rise from the position. Repeat 3-5 times.
2. Camel Pose
This pose focuses on the stomach. Camel’s attitude increases flexibility in the spine, stimulates the nervous system, opens the chest and shoulders, and improves circulation and digestion. Our spine is empty most of the time seized in a forward leaning position for hours sitting at a table and driving a car. Because the spine is also intended to move in both directions, this attitude can help to restore its natural flexibility because practicing this pose will extend the spine to the back and top. This camel pose will also stretch and stimulate the stomach, which is useful for dealing with complaints of stomach cramps.
How To Do:
- Kneel on a yoga mat and reach your ankles with both hands – either one (stretches your hands freely into the air).
- Hold your weight forward, on your knees, to increase the stretch in the quadriceps, abdomen, and chest.
- Lower your head towards your back and hold for five breaths.
- Switch hands if you only use one, hold back in 5 breath counts.
- Lift the torso to return your body to its starting position.
3. Reclining Twist
Reclining twist is a relaxing way to increase the flexibility of the side-to-side spine, which can relieve abdominal and lower back pain.
How To Do:
- Lying on your back, cross your left knee above the right side of your body.
- Extend your arms full, position your face to the left.
- Hold five breaths, feel your spine lengthening and spinning. You can hear some rattling.
- Use the abdominal muscles to turn the knee to the starting position and repeat for the other side.
4. Wide Child’s Pose
This pose lengthens the lower back and opens the hips while the knees are wide apart, and the abdomen is relaxed between them. This stretch will reduce any hip pain and help to improve or maintain health. This pose will trigger a feeling of relaxation and calmness.
How To Do:
- Place your knees on the floor, spread both of them to a comfortable distance.
- Then fold your body forward, stretch your arms in front of you.
- Rest your forehead on the mat or put your head to one side, hold five breaths.
- Turn your head to opposite side and hold five breaths again.
5. Arching Pigeon
Arching pigeon is dubbed the “hip opener” because this pose is useful for reducing stomach cramps, and helps you feel more relaxed. Arching pigeon stimulates internal organs, stretches the inner buttocks, thigh folds, and psoas – the long muscles at the sides of the spinal column and pelvis. Practicing this pose can make your hips more flexible, reduce tightness caused by stress and tension.
How To Do:
- Sit on the floor, bend your right knee, and stretch your left leg straight behind you.
- Place your hands on hips and slowly arch your back until you feel the optimal stretch at the front left hip.
- If this variation feels too painful, lean forward, and places your hand in front of you.
- If you want to stretch more, lift your hands out in the air.
- Hold for five breaths or more, repeat the pose for the opposite side.
6. Tiger Pose
Tiger pose is an effective way to reduce lower back pain. This yoga movement spreads the spine along with its nerves, also relaxes the lower back nerves. The tiger pose also helps to stretch the abdominal muscles.
How To Do:
- Rest on both knees and palms.
- Make sure your hands are straight on your shoulders and knees below your hips.
- Now, lift one leg and stretch it towards the sky. Hold for three breath counts.
- Return to starting position and change foot position.
- Lift your head to look up so that the spine remains aligned.
7. Half Bound Squat Pose
This pose will stretch the hips, the leading cause of your stomach cramps.
How To Do:
- Start in a standard squat position, put your feet close together.
- Lower the buttocks towards the heel. If the buttocks don’t reach the heels, tuck the folds of the blanket.
- Inhale and swing your knee to the left while turning your upper body to the right.
- Exhale, reach your upper left elbow with your right hand from behind to extend the torso. Hold five breaths.
- Then drag your left hand between your knees.
- Lower your left shoulder to the left knee as far as you can (so you hug your knee with your armpit).
- Open the chest and look up at the right shoulder.
- Keep your hips aligned, and your knees parallel to each other facing forward.
- Breathe continuously for 30 to 60 seconds for five times.
- Inhale, look back to the front, and exhale to return to the starting position. Switch positions.