Do you have painful period days? Do you have tried for many treatments but no solution at all? Many women are suffering from this problem. We all suffer from cramps, tissue tenderness and bloating during our periods – these make our lives miserable. Taking pills is an option for reducing pain, but this may take up to a couple of hours to get results. Also, painkillers on a regular basis is definitely not recommended. But there are ways to reduce the pain through yoga. Try Yoga asanas to treat your irregular periods as the asana are very easy to perform.
Can we do yoga during menstrual periods? There are two theories:
- Practicing yoga is the best during this tumultuous period as it is good for your mind and body. Yoga asanas will increase your blood circulation and release endorphins, which will offer you relief from cramps and bloating. Yoga can also relieve migraines associated with periods. Also yoga is the effective exercise to cure irregular periods naturally. Yoga is the best medicine to cure problems like menstruation disorder, heavy blood flow and painful menstruation periods.
- Reverse theory that states that yoga should not be practiced during periods. As each woman’s body is different, yoga can be beneficial for you.
Yoga poses (exercises) benefits for irregular periods (Menstruation disorder):
- Yoga helps to reduce stress.
- Regular practice cures the abdominal disorders.
- Help to relax your body.
- Regulate every part of body.
- Relieve menstrual pain.
- Improve the function of abdominal organs.
Basically yoga works by targeting the internal organs of the body and hence if done on a regular basis, helps to alleviate the symptoms of painful periods. The exercise work by focussing on digestive organs too, which in turn reduces constipation, one of the major causes of painful periods. It also eases back pain, anxiety and depression, which add on to the trauma of painful periods. The following yoga exercises will help to get relief from painful periods.
1.Camel Pose (Ustrasana):
The Camel Pose is another yoga asana which will give you benefits in irregular period problems and relieves menstrual discomfort. It lessens back ache and helps your body relax. This pose works by strengthening back, legs, stomach and hand muscles too.
Steps To Perform:
- Kneel, feet hip width apart and press your shins onto the floor, ensuring that the shins are flat against the floor.
- Next place keep your hands on the hips on either side of your pelvis.
- Ensure that your palms are resting on the top of your hip bone.
- Tilt your tailbone downwards, keeping your upper body upright. Inhale and tilt your head back. The chin should be pointing towards the sky.
- Form an inward arch in your back.
- There should be a stretch right from your chin down to your belly.
- Hold this pose for 20 seconds. Now exhale and come back to your original position. Repeat as required.
- Stretches the front of the body, the ankles, thighs and groin.
- Opens the abdomen, chest and throat.
- Stretches the deep hip flexors.
- Strengthens back muscles.
- Improves posture.
- Therapeutic for mild back pain, fatigue, anxiety and menstrual discomfort.
2.Head-To-Knee Forward Bend (Janu Sirsasana):
Steps To Perform:
- Start on the floor in a seated position with your legs extended forward.
- Now bend your right leg and pull the heel as close to the groin as possible. Grab the left foot and stretch the torso over the straight leg. Inhale as you do this.
- Stretch the left leg and keep it straight.
- Now bend forward and hold the left foot with both hands. Exhale as you bend forward and inhale as your come back.
- Pull your left toes toward you. Extend through the left heel. Keep the right foot firmly pressed into the left thigh.
- Hold the posture for as long as you can. Ensure that you are sitting flat and not curving up. Maintain this position for 2-3 minutes, and relax. Switch sides and repeat with the other leg.
- Stretches the spine, shoulders, hamstrings and groin.
- Calms the brain and helps relieve mild depression.
- Reduces anxiety, fatigue, headache and menstrual discomfort.
- Stimulates the liver and kidneys.
- Improves digestion.
- Helps relieve the symptoms of menopause.
- Therapeutic for high blood pressure, insomnia, and sinusitis.
- Strengthens the back muscles during pregnancy (up to second trimester), done without coming forward, keeping your back spine concave and front torso long.
3.Fish Pose (Matsyasana):
Steps To Perform:
- Sit in Padmasana and make the feet lock properly.
- Your knees should be touching the ground.
- Lean back slowly, taking the support of your elbows.
- Lie flat on your back.
- Bring back both your hands and place them near the head with palms resting on the floor.
- Place the palms under the corresponding shoulders.
- Taking the support of your palms and knees, push your chest and abdomen up.
- Raise your hips, back and shoulders from the ground.
- Arch your spine and now bend your head and neck backward to the maximum limit.
- Try to place the crown of your head perpendicular to the floor.
- Remove the support of your hands.
- Bring the hands forward to hold the upper thighs.
- Increase the arch of your body with the help of your elbow for support.
- Extending your hands further now grasp the big toe of the opposite legs and form a lock with the thumb, index and middle finger.
- Remain in this posture for 10 seconds.
- Take deep breaths rhythmically.
- Release your toes and slowly return to Padmasana posture.
- The spinal column gets toned.
- It increases your lung capacity.
- It helps in correcting any abnormal curvature of your spine. Improves posture.
- Flexibility of dorsal and cervical regions increases with regular practice.
- Stretches and stimulates the organs of the belly and throat.
- It also helps to stretch the muscles and stimulates your stomach organs to reduce gas, constipation and bloating.
4.Bow Pose (Dhanurasana):
Steps To Perform:
- Lie down on your stomach on a mat, keeping the feet hip-width apart. Place your hands are resting on either side of your body.
- Inhale, and while exhaling, bend your knees and stretch out your hands to hold your ankles.
- Next, breathe in and raise your body from the front to ensure that your chest is off the ground. Lift your thighs parallely and off the ground. Lift your head slightly and bend backward from your waist.
- Hold your ankles with your hands and lift your knees as high as you can.
- Keep breathing normally, and hold the position for 15―30 seconds.
- Exhale and slowly come back to the starting position.
- Relax for 15 seconds and do the pose for 10 times to begin with. Once you are comfortable, gradually increase it to 30 times. Always listen to your body and don’t overdo the stretches.
- Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas)
- Strengthens the back muscles
- Improves posture
- Stimulates the organs of the abdomen and neck
- Gives flexibility to the spine
- Improves blood circulation
- Relieves constipation and respiratory issues
- Removes menstruation-related complaints
- Relieves pain and bloating
5.Noose Pose (Pasasana):
This asana works wonders for menstrual cramps, back, neck and shoulder pain. This asana is called the noose pose as it involves twisting and stretching the muscles or groin, back and ankles.
Pasasana has numerous benefits that it offers to those who practice it regularly.
Steps To Perform:
- Begin by standing straight and folding your hands in the ‘namaste’ position.
- Keep your feet together.
- Next squat, so that your buttocks touch your calves.
- Exhale and stretch your right hand over your left knee. Ensure that the forearm passes the shin. This allows your back to twist.
- Take the other hand behind your back and clasp the hands together. You can even hold the wrist of the other hand.
- Stretches and strengthens the ankles.
- Gives a good stretch to your spine, lower back, upper back, arms, shoulders, thighs, calf muscles and your belly.
- Increases your lungs capacity and above all helps you in staying fit and healthy.
- Stimulates the abdominal organs.
- Practicing this activity daily boosts your endurance levels, improves blood circulation in your body as well as enhances your digestive system.
- Improves posture.
- Stretches your whole body and hence is a very good option for those who have a stiff body.
- Makes your body more flexible.
Always consult your doctor before embarking on a new fitness regimen. Consume foods that are known to reduce bloating and cramps. You can make your own lemon-mint water or even apple cinnamon water to detoxify and soothe your senses. Consume iron-rich foods during menstruation. Avoid pain relievers and opt for a hot water bottle and chamomile tea for a soothing effect. Remember that it’s only 5 days, and they too shall pass. Be healthy.