More and more women today are switching over from pills to yoga for period pain. Asanas (poses) and pranayamas (breathing techniques) can be extremely effective in improving blood circulation, reducing muscle contractions, calming the nerves, and soothing the body. Without further ado, here’s how you can use yoga for menstrual cramps.
Yoga For Menstrual Cramps: Poses
1. Standing Forward Bend (Uttanasana)
Include this pose in yoga for period cramps session. It improves circulation, relaxes the muscles, and calms the mind. As a result, you find relief not only from the period pain but also from agitation and anxiety.
2. Fish Pose (Matsyasana)
A refreshing back stretching asana, Fish Pose is quite helpful in reducing pain in the abdomen as well as the lower back. It is also a great pose for anxiety, irritation, fatigue, and dullness. Just close your eyes, breathe, and relax into this asana.
3. Child’s Pose (Balasana)
Taught widely in yoga for period pain sessions, Child’s Pose gently stretches the spine. It relieves pain in the abdomen as well as back. It activates deep breathing which switches on the parasympathetic nervous system, causing you to compleeeeetely relax.
4. Reclining Twist (Supta Matsyendrasana)
An easy and immensely relaxing pose, Reclining Twist reduces tightness in the hips. It massages the back and abdomen, thus soothing pain in these areas. This pose also improves digestion, which can often weaken during menstruation. A very good pose in yoga for period cramps.
5. Corpse Pose (Savasana)
No yoga for menstrual cramps session is complete without Savasana. It calms the entire body, reducing muscle tension and tightness. It loosens up contraction in the body, and brings you into a peaceful state. Savasana also eliminates fatigue and leaves you feeling refreshed.
Yoga For Period Pain: Pranayamas
1. Sheetali Pranayama (Cooling Breath)
If you are feeling too hot-headed, it can aggravate the pain sensations since your nervous system is overactive. Cool down with Sheetali Pranayama. And as your mind grows calmer, your sensations of the cramps will also reduce in intensity. Avoid this Pranayama if you have weak digestion or appetite loss during menstruation.
2. Alternate Nostril Breathing (Nadi Shodhana)
A Pranayama technique everyone can do is Alternate Nostril Breathing. It calms the nervous system, loosens up tension in the muscles, and thus soothes pain. Avoid jerking your breath and simply let the air flow in and out.
3. Abdominal Breathing
This easy Pranayama technique just involves breathing deep into your belly. It activates the parasympathetic nervous system – which ends up in a stress-free state. In this state, you are able to de-cramp your body and the pain subsequently goes down. You can do it sitting as well as lying down in bed. It’s also very good for mood swings, backache, and headache.
Do you have any questions about yoga for period cramps? Or thoughts perhaps? We are eager to hear from you!
Note: Posts on Ayurvedum are solely for the purpose of sharing the goodness of Ayurveda and bringing awareness about natural and healthy living. Please do not substitute it for professional medical advice. Ingredients discussed can interfere with certain medications. So, before using anything to treat yourself, always consult an Ayurveda doctor or practitioner.