Every woman is affected differently by her period. Some people experience extreme mood swings during those five days of the month, while others toss and turn in bed due to cramps. In any case, it is not a pleasant experience. You cannot escape this natural occurrence, but you can certainly reduce the symptoms by performing some simple yoga exercises. Practicing relaxing yoga asanas can help relieve cramps and lift your mood during those stressful times of the month.
Menstrual Cramps and Yoga
Some women experience menstrual cramps throughout their monthly cycle. This occurs when the uterus contracts to expel the endometrium. Yoga, on the other hand, is a safe and holistic form of exercise that provides the body with an instant energy boost.
Pain relievers can help relieve cramp pain, but there are more natural solutions that can help fix the source of the pain. Contrary to popular belief, exercise is actually recommended during your period because it helps to release endorphins, the body's natural painkiller, which means that light workouts can reduce period cramps and pain.
Try these 5 yoga poses to relax your abdominal muscles and relieve cramps, which range from easy to advanced.
- Baddha Konasana (Butterfly Pose)
How to perform this asana: Sit on the floor with your legs stretched out in front of you. Bend your knees and bring the soles of your feet together, allowing your knees to fall to the sides. Hold your feet with your hands and gently flap your knees up and down, like the wings of a butterfly. Keep your spine straight and hold the pose for 30 seconds to a minute.
Benefits: Helps to stretch the inner thighs and groin muscles, thereby easing menstrual cramps.
2. Marjariasana (Cat-Cow Pose)
How to perform this asana: Come onto your hands and knees, with your wrists under your shoulders and your knees under your hips. Inhale and arch your back, lifting your tailbone and head towards the ceiling. This is the cow pose. Exhale and round your spine, bringing your chin to your chest and tucking your tailbone. This is the cat pose. Alternate between the two poses, moving with your breath for 5-10 rounds.
Benefits: Helps to massage the reproductive organs and relieve menstrual cramps.
3. Balasana (Child’s Pose)
How to perform this asana: Come onto your hands and knees, with your wrists under your shoulders and your knees under your hips. Lower your hips back towards your heels and stretch your arms forward, resting your forehead on the floor. Hold the pose for 30 seconds to a minute, breathing deeply.
Benefits: Helps to calm the mind and relieve stress, which can contribute to menstrual cramps.
4. Janu Sirsasana (Head-to-Knee Forward Bend)
How to perform this asana: Sit on the floor with your legs stretched out in front of you. Bend your right knee and bring the sole of your right foot to your left inner thigh. Inhale and stretch your arms overhead, lengthening your spine. Exhale and fold forward, reaching for your left foot with both hands. Hold the pose for 30 seconds to a minute, then repeat on the other side.
Benefits: Helps to stretch the hamstrings and relieve menstrual cramps.
5. Supta Baddha Konasana (Reclining Bound Angle Pose)
How to perform this asana: Lie down on your back with your knees bent and the soles of your feet on the floor. Bring the soles of your feet together and let your knees fall to the sides. Support your knees with pillows or blankets if needed. Place your hands on your belly and breathe deeply, relaxing into the pose for 5-10 minutes.
Benefits: Helps to open up the hips and relax the body, relieving menstrual cramps.
Yoga exercises are a natural way to manage menstrual pain and hormone fluctuations without the use of hormonal birth control or medication.
Yoga exercises may be the answer if you want to relieve period pain and cramps without using hormonal birth control or medication. Yoga can help to control hormone swings and relieve pain by encouraging relaxation and releasing muscle tension.
Yoga exercises offer a natural way to manage menstrual pain without the use of medication or hormonal birth control. If you're experiencing cramps or other menstrual symptoms, try yoga; it might provide the relief you're looking for.
Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant.
At SocialBoat, we offer custom diet plans and guided workouts to help you achieve your goals in a 360-degree approach. Our gamified experience ensures that you don’t find workouts boring and we reward you for being consistent with your efforts.