Women are praised as the most wonderful creation of gods. They are beautiful, intelligent, gentle, caring and humorous until that one time of every month when they turn into some kind of unpredictable wild creature. Hence, men shall say “You are on your period again?” With that being said, menstrual cramps bring about extreme discomfort to women. This article below will introduce women with some Yoga poses to reduce their menstrual pain.
Dysmenorrhea or menstrual pain usually hits in the lower abdomen and lower backs. It comes before your period as a signal, may stay with you for the next few days, then goes away when your period ends. Period cramps can be triggered by stress and caused by uterine contraction. Yoga is recommended by experts as a relaxation therapy for menstrual cramps. Below is 5 yoga poses that can ease your dysmenorrhea and are easy enough for beginners.
Wild child’s pose
This yoga pose is extremely good for lower back tension. Place your knees on the floor and get them widen to a comfortable extent, lean your body forward until it touches the floor, extend and try to reach as far as you can with your fingers. Turn your head to one side, rest for 5 long deep breaths, then turn to the opposite side and relax for another 5 breaths. You can repeat this pose for as many times as you want.
Bound angle pose
Sit with your legs straight out in front of your body. Bend your knees and bring your heels to your pelvis as close as you can. Grab the biggest toe with your thumbs and index fingers. Sit in this pose for 1 to 5 minutes as you wish, remember to inhale and exhale deeply. After a few repetitions, lift your knees and extend your legs back in their normal position.
Kneel straight up on the floor and arch your back a little bit forward. The distance between 2 knees should equal your waist width. Place your legs firmly on the ground, exhale, push your chest upward and rest your hands on the back of your hips. Slowly inhale and exhale while stretching your front body.
The next step will be hard to some people as it requires some flexibility. Take your hands away from your hips and press them on your heels. Suck your belly in to really contract and stabilize the core. Look up to the ceiling and start breathing. You can do this pose for 30 – 60 seconds at a time, it can fix your posture and strengthen your back muscles if practice daily.
Do a full squat with your feet close together. If you have a hard time finding your balance, try to contract your abdominal muscles and stay focus, otherwise, you can place a blanket under your heels for support. Turn your torso to the right then fold your hands around your legs and lock them behind your back. Inhale and exhale, stay in this position for 30 to 60 seconds and then switch sides. This specific pose can improve your shoulder and back tension.
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Hello Health Group does not provide medical advice, diagnosis or treatment.
Review Date: April 3, 2017 | Last Modified: May 20, 2018
4 Yoga Poses to Ease Menstrual Cramps. http://www.active.com/fitness/articles/4-yoga-poses-to-ease-menstrual-cramps acessed March 18, 2017
Yoga for Menstruation. http://www.yogajournal.com/category/poses/yoga-by-benefit/menstruation/ acessed March 18, 2017
Crush Those Cramps With These 5 Yoga Poses. https://www.popsugar.com/fitness/Yoga-Poses-Relieve-Cramps-131470 acessed March 18, 2017