Menstrual Pain Relief: Yoga Poses to Ease Monthly Discomfort

During their menstrual cycle, numerous girls and youthful women have cramps. Usually, the lower back, upper legs, pelvis, and abdominal (belly) hurt when you get cramps. Usually, the day before and the first day of the period are the worst times to feel pain.

If your cramps are severe and unbearable, you may be unable to attend class or can not go to the office. Sometimes work from home is also not possible due to the heavy blood flow and unbearable pain. To assist in easing the pain brought on by cramps, consider stretching and moderate-intensity exercise rather than skipping your daily routine. 

Yoga For Period Cramps:

On the very first day of your period, when the pain and bleeding is more intense, then you could feel as though you don’t have as much energy as usual. Running and other high-intensity workouts are out of the question. At that time, practicing yoga and deep breathing techniques might help lessen the discomfort associated with cramping. Additionally, yoga strengthens muscles, increases flexibility, and lowers stress.

Yoga increases the body’s physical strength and suppleness, allowing pranic energy to flow freely.

• Yoga works on your body’s pain threshold to help ease the agony associated with menstrual cramps. It eases mental tension.
• gives you the ability to withstand the agony more forcefully.
• promotes better circulation and eases tense muscles

Here are some must-try asanas during the Menstrual Cycle to ease the pain and to have bearable days. 

1. Baddha Konasana: The Cobbler’s Pose, or Baddha Konasana, opens up the pelvic area. To ease into this pose, lean forward while supporting your torso with a bolster or many folded blankets. This will help you relax even further.

2. Dhanurasana: With your feet together and your legs straight, take a stomach position and place your hands beneath your shoulders. Raise your head and shoulders by pushing yourself with your hands. Take a deep breath. For as long as it is comfortable for you, hold this stance for thirty to sixty seconds. Then go back to your first deception. Deep breathing is recommended. When you breathe, try to fill your belly all the way.

Breathe in, letting your tummy swell with each breath. The belly slides in and gets softer as you exhale. You may be straining the stretch and need to ease out of it a little if you are unable to take deep belly breaths. Take two or three regular breaths, then repeat.

3. Cat/Cow Pose: Put yourself on your hands and knees. Ensure that your knees are just behind your hips and your hands are directly beneath your shoulders. Breathe deeply in, then gradually extend your head and bottom to the floor while you drop your tummy toward the ground. This posture is that of a cow. 

Take two or three regular breaths. When you’re ready to shift into a new posture, take a deep breath in, curve your back toward the sky, and softly extend your head and bottom toward the earth. It’s a cat stance. 

4. Matsyasana: Lay a cushion down on the ground. Stretch your legs out in front of you on the floor, with your head and back resting on the pillow. With your palms facing up, put your arms at your sides in a comfortable position. As long as it seems comfortable, hold this stance while taking slow, deep breaths. If standing with your legs straight creates pain in your lower back, gently bend your knees while keeping your feet flat on the ground.

5. Ardha Matsyendrasana: Take a seat on the ground. Extend your knees in front of yourself. Your right leg should be bent at the knee. Place your right foot against the inside of your left thigh, close to your anus. Lift your left knee to bend your left leg. Exactly to the right of your right knee, plant your left foot flat on the ground.

With your palm flat on the ground behind your back, extend your right hand backward. Spread your left arm across your torso. Gripping your right ankle, extend it around your right knee. For thirty seconds, keep the position while breathing steadily. On the opposite side, repeat the same stance. 

Forward bends like the sitting forward bend (Paschimottanasana) are safe, but they need to be done carefully. Avoid applying too much pressure on the abdomen. Steer clear of poses that strengthen the core, such as boat posture. This will exacerbate the lower abdominal discomfort and bleeding.

Stay away from Surya Bedi (right nostril breathing), Bhastrika (bellows breath), and rapid breathing as these will raise body temperature and lead to more pain and bleeding. 

These Asanas can help you reduce the period cramps and you can lead your day with less period pain. 

Benefits of doing Yoga during periods:

• Yoga relieves back pain and stiffness as well as menstrual cramps.
• It creates a feeling of calmness, equilibrium, and serenity that calms the mind.
• Empathy and mood can be balanced with the aid of gentle, restorative yoga. 
• After your practice, your body will continue to release endorphins, leaving you with the same blissful feeling.

• It reduces weariness and increases energy.
• Asanas that include motions of the belly and pelvis can help to stretch and relax muscles, improve blood flow, and nourish tissues.
• Now is the moment to unwind and recuperate. You may release tightly held tension and anxiety and develop a deeper connection with your body by doing yoga at this time. 

Inversions during menstruation are not safe, according to both Ayurveda and yoga. This is because inversions go against the posture and flow of nature. During your menstrual cycle, inversions will impede the blood’s normal flow. 

One of the best ways to deal with period pain is to practice yoga for cramps. Numerous elements can impact the menstrual period. Your cycle may be impacted by stress, travel, dietary and lifestyle changes, etc. PCOS and irregular menstruation can also affect regularity. Another major factor is mental wellness. Currently, the most effective practices are pranayam and yoga nidra. Om Chanting has several advantages as well. A yoga session can help regulate emotions, including mood swings, anxiety, rage, despair, and irritability, as well as ease pelvic congestion and relieve period pain and back pain if you’re not too uncomfortable. When a woman is menstruating, she should change up her yoga routine to focus inside and achieve calmness.

You should speak with your doctor about period cramps if your period pain is interfering with your ability to live the life you want to lead if they have diagnosed you with a condition for which there is no current medication or other treatment, or if you simply want to know more about your options for managing your period pain.