Best Yoga Poses for Menstrual Cramps: Natural Relief for Period Pain
That time of the month can bring with it a number of pains and discomforts. It is important for people to know the tips and tricks in which discomfort can be alleviated. Practising yoga during periods is one such solution to period-related problems. Certain yoga poses can help you deal with the pain that comes with menstruation. In this article, you will learn about positions for period cramps and the benefits it brings with it.
Yoga Poses to Help with Menstrual Cramps
Incorporating specific yoga poses into your day-to-day life can bring you relief from menstrual pain and discomfort. In the sections below, explore the five positions for period cramps that are both simple and effective:
Child’s Pose
This pose is a familiar yoga pose to many. In fact, many people are familiar with the child’s pose. This pose targets menstrual pain can be found in the back. For this pose, keep your knees on the floor. Then, fold forwards and extend your arm and bend down as far as you can. If you can, lean your forehead on the mat ahead of you. During this, take five diaphragmatic breaths using your belly as opposed to your chest. Furthermore, you can turn your head from one side to the other slowly. Take five breaths before turning to the other side and repeat the same.
This is a two-part pose that targets not just your back but also your abdominal muscles. For the cow pose, go on your hands and your knees and make sure your hands are aligned with your shoulders. Your knees would be aligned under your hips. Then gaze towards the sky as you take a deep breath. Simultaneously raise your tailbone towards the sky and drop your belly towards the ground. Then, proceed to the cat pose, take a few normal breaths. Then, after inhaling deeply, breathe out slowly and curl your back. Your head and your tailbone should stretch towards the ground. The arch of your spine will warm your back muscles and tone your abdominals. Exhale on the cat pose and inhale on the cow. This process should be repeated 5 to 20 times for pain relief.
Reclining Twist
This pose is important for your lower back and lower belly, which benefits from the reclining twist position. First, lie flat on your back, then bend your left knee and lower it to the right side. Then proceed to look to your left, and your arms out wide, while keeping your palms flat against the ground. Stay in this position for five or more breaths. Then extend your left leg back to the ground and repeat this pose with your right leg bending to the right. This post should relax your back, hips and shoulders. Repeat it 5 to 10 times on each side.
Pigeon Pose
The pigeon pose will help relax your hips as the hips carry stress of menstrual cramps. The pigeon pose helps you stretch and relieve the pain you feel in your hips. First, position yourself in an upright sitting pose. Bend your knee and extend your left leg behind you. Arch your back and place your hands on your hips simultaneously. Then, position yourself on all fours and bring your right knee forward towards your right wrist and extend your right ankle. Then, slide your leg back. As you extend your leg back, you will feel your left hip stretch and you may also feel stretching along your right side. However, it could be painful and you may need to adjust your pose. Hold this pose for many breaths before returning to the centre and repeat the pose with your right leg. Repeat these 5 to 10 times.
Corpse Pose
The Corpse Pose is useful in the mindfulness practice when it comes to overcoming menstrual pain. This pose is less about stretching your body and more about relaxing or focusing your mind. The corpse pose is also known as the Savasana. You must life flat on your back and rest your palms facing up. Then, slowly you must relax your body beginning with the top of your head, then your neck, your shoulders, your spine, your arms, your hands, your thighs, your calves, your ankles and finally, your feet.
Other Benefits of yoga during your periods
Apart from providing relief from symptoms of menstruation, yoga brings with it numerous other benefits. Some of these benefits include:
Calming the mind: Yoga helps you calm the mind. Since yoga is focused around breathing and meditation too, it helps keep anxiety and tension at bay. You are likely to experience tension and anxiety while you are menstruating and yoga can be incredibly beneficial when it comes to getting you through it.
Taking it slow: Yoga is practised individually, unlike certain cardiovascular or aerobic exercises, which are at times group activities. You can practise yoga in the comfort of your home, or a gym, or a studio, the choice is completely yours. As long as you have your handy yoga mat, you can pick a place that is best for you in terms of comfort. Yoga does not require any equipment except for a yoga mat, making this exercise accessible and low maintenance to everyone.6
Improves mood: All exercises help elevate your mood by lowering your stress hormones. It also increases chemicals known as endorphins in the body and helps oxygenate your brain further. However, yoga may have additional benefits. It can affect mood by elevating the levels of brain chemical known as gamma-aminnobutyric acid, which is associated with better mood and decreased levels of anxiety. As your emotional reactivity diminishes, you will have a calmer response, when you face stressful situations.
Makes the brain sharper: When a person lifts weights, their muscles get stronger and bigger. However, when a person does yoga, their brain cells develop new connections and numerous changes occur in the brain structure as well as other functions. This results in the improvement of cognitive skills such as learning and memory. Yoga strengthens parts of the brain, which play a key role in memory, thought, language and awareness. This is akin to weightlifting for the brain. A study conducted by Harvard Medical School used MRI scans and other brain imaging technology to show that people who practise yoga regularly have a thicker cerebral cortex and hippocampus compared to nonpractitioners. These areas of the brain are known to shrink as a person ages. However, older yoga practitioners showed lesser shrinkage than people who do not practise yoga. This suggests that yoga may prevent age-related declines in cognitive skills and memory.
When to See Your Doctor Regarding Menstrual Cramps?
Although period pain yoga poses can provide you significant relief, there are times when you must reach out to a doctor. If yoga, home remedies, medication or a special diet does not help you cope, then you must contact your doctor immediately. Your healthcare provider may need to evaluate you for PCOS, endometriosis or other conditions that cause painful periods. You should talk to a doctor about period cramps if your pain is interfering with your day-to-day life. Under no circumstances, should you self-medicate. It is better to ask a doctor for the right medication or treatment you may need.
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Yoga poses for menstrual cramps can be extremely useful when it comes to dealing with period relief. Be it the child’s pose or the pigeon pose, each carries their own benefit. While yoga during periods can bring a lot of respite, it must not be a substitute for medical help if needed. Empower yourself with the poses to help with period cramps and allow yoga to elevate your menstrual journey every month. Use the knowledge of yoga poses to armour to protect yourself from pain during those difficult times of the month.
Disclaimer
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