If we are not used to exercising. And it is very important that we start little by little with yoga to relieve menstrual pain. With practice we will make progress.
Before, during and even after the period, many women suffer from severe pain in the lower abdomen. Also relieving menstrual pain can be difficult.
This situation could be improved with medication, however, it would be like applying a patch to something larger. So the idea is not to suffer several days a month.
To do this, do not hesitate to practice yoga to relieve menstrual pain.
Discomfort not only occur at “local” level, but also result in nausea, cramps in the legs , headaches, moodiness, a lot of sleep, lack of concentration, etc.
Anti-inflammatory can avoid us something specific, but they do not go to the bottom of the problem. So that is why we must look for natural alternatives such as yoga or meditation.
Also Read: 4 Best Exercises to Improve the Pelvic Floor
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What Are The Best Yoga Poses To Relieve Menstrual Pain?
Asanas or yoga postures help improve all kinds of ailments.
Some discourage women from practicing these techniques when they are just in time, or avoiding certain positions, such as inverted or pranayama breathing, known as “fire.”
The important thing is that you pay close attention to the symptoms. And if necessary, stop the practice or do not do a specific workout.
If you feel pain in the lower back, pelvis, stay seated, lying down or standing until it passes.
It is best to listen to the body, because it will be the one who will indicate what you can and cannot do at that minute.
For the times when the female is with her period, those asanas are recommended that do not interfere with menstrual flow or make her lose more energy.
The aim is that your lower abdomen does not hurt and that you can regain strength on those days. And when stress, hormonal changes and pain are on the surface.
The Best Yoga Poses For Menstrual Pain
The Supta Matsayana Pose (of the fish) is the most recommended at the moment.
- You lie on the mat face up, with your legs overextended out.
- Then lift your chest slightly up and rest your elbows on the ground.
- Similar with the palms of the hands, which should be on the sides of the buttocks.
- Bring your head back and arch your back.
- Thus, the pelvis is positioned upwards.
Other Yoga Positions That Can Help You Are:
Balasana (of the child) Yoga Posture
- First, sit down with your knees resting on the mat and flexing your legs.
- Support your thighs on your heels.
- Place your arms at the sides of the body.
- Slowly lean the trunk forward, until the forehead touches the mat and hold the pose for a few minutes, with your eyes closed and concentrating on breathing.
- It will help you relieve menstrual pain in the lower back.
Supta Virasana (Reclining Hero)
It starts the same as the previous posture, but instead of leaning forward, it is back. Many help with a cushion at waist or neck height. It stretches the abdomen and relieves menstrual pain.
Supta Baddha Konasana (Of The Goddess)
It serves to stimulate the abdominal organs, ovaries, bladder, kidneys, and pelvis.So it relieves symptoms of menstruation , menopause and stress.
- Sit in the lotus position and tie a belt or rope to the top of the pelvis.
- Place the other end under your feet.
- To protect the back, use blanket or a cushion.
- Lean your back back and stay for a few minutes.
Janu Sirsasana (Head On The knee)
You can use a support such as a, blanket,or cushion,chair.
- Sit with one leg pushed forward and the other loosen up, so that the heel touches the buttocks.
- Bend your upper body forward with your arms stretched out.
- Attempt to touch the tip of the foot with your hands.
- Wait for two minutes and change legs.
Upavistha Konasana (From Sitting Angle)
- Sit on the floor and spread your legs as wide as possible.
- Place a cushion or blanket in front of you and fold your back forward to touch your temple with that chosen provision.
- Expand arms frontward.
With run through, you can stretch more without requiring to lean on anything.
It allows to stimulate the abdominal and stomach organs. Also the lymphatic circulation and the immune system. And reduces pain in the lower abdomen.
- Sitting on the mat, stretch both legs forward.
- Bend your torso toward the balls of your feet, trying to touch them with your fingers or hands.
However, you will achieve it with running practices.
Setu Bandha Sarvangasana (From The Bridge With Support)
- To do this posture you have to lie on the pad or mat face up.
- Bend your knees so that the soles of your feet touch the ground.
- Leave your arms at the sides of the body.
- Then, lift your pelvis toward the ceiling and lean on your shoulders and neck.
- Carefully raise and lower the pelvis.
Relieves menstrual pain by placing a blanket or cushion on your lower back.
Pavanamuktasana (Release The Wind)
It allows to massage the muscles and organs in the pelvic area. So this will help you relieve menstrual pain.
- Lying on your back on the mat, bring your knees to your chest and grasp them with your hands.
- You can stay in that position or make slight circular movements with your hips.Do you suffer pain with the period?, And do you notice that your situation does not improve with medications?. So dare to try yoga. And it is a healthy alternative to medications. And over time, you will appreciate having started practicing.