If you have moderate to severeSuffer from menstrual problems, you would probably do almost anything to alleviate it. Something you may not have tried is yoga. Some yogis recommend taking a break during your period to allow the body to rest and renew, but can yoga help with period pain? Yoga is a natural remedy for just about everything, and PMS (and the cramps that come with it!) are no exception. Yoga trains deep breathing, which ensures the supply of oxygen to all tissues and thus relieves pain. There are also certain yoga exercises that massage and then stretch the abdominal muscles.
Yoga for period pain: What does science say?
According to a review of studies published in the "Journal of Alternative and Complementary Medicine" in 2017, yoga can provide relief for common menstrual problems such as cramps and premenstrual syndrome (PMS). The systematic review analyzed the results of 15 studies that examined how regular yoga practice affected a woman's experience of cramps, PMS, polycystic ovary syndrome (which causes ovulation disorders), and premenstrual dysphoria (a severe form of PMS). effects. The subjects' experiences related to both psychological and physical symptoms.
All studies found that yoga is associated with reduced symptom severity and pain relief. Some also observed a reduction in bloating and breast tenderness, improved mood, and increased relaxation and concentration.
Yoga appears to relieve both physical and mental symptoms. "The authors of these studies believe that yoga influences the body's perception and interpretation of pain, possibly by stimulating the release of natural painkillers in the body," says report author Jennifer Oates, senior lecturer in mental health nursing at King's College London.
The studies in the review included variousTypes of yoga practices and intensities. Most subjects practiced yoga daily or every two days. Oats said more studies are needed to determine exactly which types of yoga are best for menstrual health and whether they can provide long-term benefits.
Based on her current findings, she recommends healthy women try yoga for period pain. Most studies asked women to do yoga throughout their entire cycle (rather than just their period) and measured the results over several weeks or months. “I would recommend taking more than one class before deciding whether yoga will work for you or not,” she says.
She also suggests that beginners should start with a gentle Hatha class before trying other types of yoga. Classes that focus on breathing and relaxation techniques can also be beneficial for period pain and PMS, she says. Also interesting:12 myths about yoga that you should stop believing
Are you plagued by menstrual pain? Try these yoga poses! They relax the abdomen and just feel good.
1. Die Kindhaltung (Balasana) + Der Hase (Shashankasana)
Child Pose (Balansana) is the pose of absolute relaxation in yoga and a good way to gently stretch various parts of the body, especially the back, hips, thighs and ankles. This asana can also help relieve back pain.
A variation of Child's Pose that better activates the abdominal organs is Shashankasana. The knees are directed outwards. The focus in this pose is on the uterus, abdomen, groin, spine, shoulders and thighs. This asana improves digestion and relieves constipation.
Here's how:Kneel on the yoga mat and sit on your heels. Then bring your knees wide apart, toes touching. Bend your body forward until your forehead is on the floor. The arms come straight forward. The shoulders sink down. Close your eyes and breathe in and out deeply. Stay in this position for at least 30 seconds.
2. Standing Forward Bend (Uttanasana)
The standing forward bend is often referred to asPart of the sun salutation routineand is considered a relaxing and stress-relieving asana. Uttanasana stretches the hamstrings and calves and brings flexibility to the spine and pelvis.
Here's how:Feet can touch or be hip-width apart. Imagine your pool is a bowl of water. Lean forward so that the water flows out of the bowl. Take a deep breath and stretch your hands above your head. As you breathe out, let your upper body fall forward and your arms hang loosely. Hold the pose for a minute.
3. The Reclining Butterfly/The Reclining Goddess (Supta Baddha Konasana)
The lying butterfly is another,relaxing yoga exercise, which also opens the hips. This asana relaxes and calms the mind. This also involves tensing the muscle group called the hip flexors. The exercise can also relieve discomfort associated with pregnancy. For support, you can place a pillow lengthwise behind your sit bones.
Here's how:Lie on your back on the mat. The legs are loosely bent. Now let your knees fall to the sides. The soles of the feet are closed to each other. Place your arms relaxed next to you with your palms facing up. If you are unable to rest your knees on the mat, no problem. The goal is to stay in the pose for 5 to 10 minutes while gravity deepens your stretch.
4. The Grasshopper (Salabhasana)
The grasshopper is a full-body exercise that intensifies pressure on the stomach and therefore improves digestion. The exercise strengthens the back and core muscles and thus improves the mobility of the spine. Many everyday activities (like sitting) flex the spine, while locust pose lengthens it. It opens the chest, which can be helpful to yourto improve posture. This also helps you breathe better, which can be energizing. This pose tones your core muscles, glutes, hamstrings, adductors, and calves.
Here's how:Start from the prone position. As you inhale, lift your upper body and legs evenly off the floor. Pull your arms a little towards your hips. Hold the position for as long as you can comfortably. As you breathe out, put your legs down again.
5. The Squat (Malasana)
The deep squat opens the hips and relieves groin pain while stretching and strengthening the feet and ankles. While squatting is second nature to children and used as a resting position in many places on earth, most adults in today's modern world have abandoned the habit. Many people find squatting extremely uncomfortable for their hips and feet.
Here's how:First, squat down. Feet are parallel to each other with their entire surface on the floor. Keep your torso and shoulders at a 90 degree angle. Open your thighs to create space between them. As you breathe out, bend forward and bring your upper body into the space created. Now bring your hands together in front of your heart and press your elbows against the inside of your thighs. Assume a stable position in which you remain for 15 to 20 seconds.
6. The Bow (Dhanurasana)
Bow pose (Dhanurasana) is a yoga pose that gently massages the abdominal muscles, thereby relieving period pain. It is one of the 12 basic Hatha Yoga poses. Lifting your torso up and back will open your chest and deeply stretch your back. This pose is a great way to stretch your back after a long day at work. This yoga pose also opens the neck, shoulders, and stomach.Dhanurasana improves flexibilityin the back and promotes balance in the torso and chest.
Here's how:Lie flat on your stomach on the mat. Arms bent at chest height. Now bend your knees towards your bottom and bring your arms towards your legs. Hold your ankles with your hands. As you inhale, lift your chest off the floor and slowly rock yourself forward and back. After about 10 breaths, release the grip and relax your body.
The most important thing to remember: listen to what your body is telling you and only do the yoga poses that feel comfortable for you. Every body is different, and what works for some people may not work for others. Be gentle with yourself and do everything slowly. Periods are a bummer for women, but hopefully gentle yoga will make them more bearable.
You should avoid these yoga exercises during your period
While there are certain yoga poses that can help with period pain, there are also those that you should avoid during your period. Many yoga textbooks and yogis advise not to do any during these daysInversion positions such as headstand or forearm standclose. This also includes poses like the bridge and the seated spinal twist.
When you lie on your back and swing your feet over your head, you pave the way for energy to flow from your Mooladhar Chakra (the womb) to your Manipur Chakra (the belly button), which is the exact opposite of your body is during the period. There is no medical reason to avoid this pose, but it is an asana that may build up excess heat around your pelvic region and generally lead to more discomfort.
Regardless of whether you are a beginner or an advanced yoga practitioner, you should not put too much strain on yourself during your period. If you're looking for an alternative, simply lie on your back with your legs against a wall, hips on the floor. You will still feel relaxation in your lower back without it being too intense.
The seated spinal twist can be overstimulating to the abdominal area, especially if you're doing the full version of the exercise. It puts pressure on your entire pelvic region, pulling it tightly together. This could also be quite painful if you are already experiencing menstrual cramps. While this pose has so many benefits for the back and shoulder girdle, it can cause pain in the stomach.
The bridge extends your pelvis high into the air and forces you to violently stretch your entire core and front hip region - this would be painful for your ovaries. Many practitioners also completely forget to breathe while maintaining this posture. So if you want to do a back arch, choose Arch Pose – Dhanurasana instead.
