Why is my period painful? Do you also suffer from menstrual pain for a long time?
Many of my students are asking, “Are there any yoga moves that can help slow down?menstrual pain? If I practice regularly, will my menstrual pain stop? “Morstrual cramps and other periodic symptoms are caused by uterine contractions that affect the musculature of the lower back, buttocks, abdomen, and thighs.
Periodic menstrual cramps are a nightmare for women. During menstruation, women must endure lower abdominal pain, pelvic pain, and in some cases, the pain can even spread to the lower back and thighs. Nausea, headache, dizziness, fatigue, constipation, diarrhea, and flatulence are also common symptoms of discomfort.
listen to your body
Usually menstrual pain is reflected in the abdomen and lower back, and sometimes applying heat to the back can relieve the pain. Generally speaking, the first two days of menstrual period will feel bloated, uncomfortable and physical pain. Many students complain that the pain affects their emotions and suffers both physically and mentally. Extreme pressure, almost every woman has faced this kind of physical and mental exhaustion during menstruation.
To be honest, this is definitely the most uncomfortable day of the month, but it’s also a natural physiological phenomenon, so we must take good care of ourselves, nourish ourselves, and practice how to repair our body and mind before and following our period.
Many studies have shown that menstrual pain is more common in women who are in puberty, and the pain will gradually improve as they age. Experts believe that severe menstrual pain may also be caused by lack of exercise and poor eating habits.
Yoga relieves menstrual pain
Studies have shown that yoga can effectively control the discomfort caused by menstruation, so instead of taking painkillers all the time or staying at home during menstruation, you can also choose to use yoga to improve pain.
For women with severe menstrual cramps who may not be able to practice yoga at a normal intensity during the first few days of their period, even just stretching may seem unattainable. Then I suggest that you can do some gentle movements, such as simple stretching, at least practice a restorative yoga movement, it will make you feel much more relaxed physically and mentally!
The movements described below are very suitable for practice during menstruation and can relieve menstrual discomfort. First prepare a yoga block and yoga pillow (or use a few pillows instead) and try to follow the instructions to complete the following complete set of exercises, or you can choose one or two movements to practice first, so that you can get rid of laziness, softness, fatigue Unbearable state, enhance the blood circulation of the uterus and ovaries, and strengthen the entire pelvic cavity.
baby change｜Child’s Pose Variation
Baby pose has many benefits and is the best remedy for menstrual cramps and back pain. By gently stretching your lower back muscles, you can relieve back pain and calm your mind. Take a deep, focused breath, bringing each breath to your back, and notice the rise and fall of your body as you breathe. Relaxing your hips and resting your torso once morest your upper thighs will help you rejuvenate in a short time.
(1) Kneeling, sit back on your heels and open your knees to hip width.
(2) Put the yoga pillow or pillow under the body, stretch the upper body to the ground in front of you, and stretch your hands forward, and stick your upper body and hands on the ground as much as possible.
(3) Push the hips toward the heels, stretch the spine forward, and feel the extension of the back. If you feel that the inner thighs, knees, and back are overstretched, you can put more pillows under the head, chest, and abdomen until you I feel that my chest and abdomen are supported gently and comfortably.
Beam type｜Baddha Konasana
Not only can it soothe the digestive system but also relieve menstrual pain, and it can also stimulate the ovaries. The beam angle can be said to be one of the best asanas for the reproductive system. If you feel very tired, it is even more necessary to practice the beam angle, which can restore your energy and get rid of fatigue in a short time.
(1) Sit with your knees bent, the soles of your feet close to each other, and your knees as close to the ground as possible.
(2) Exhale, stretch your upper body forward, and extend your hands forward as well.
(3) Bend the upper body forward until the forehead is close to the heel, stay for four to five breaths, then relax and return to the center.
Side twist｜Pawanmuktasana Twisting
One of the most effective asanas to improve menstrual pain is the twisting action in the lying position. Why is it so effective? Twist re-awakens the internal organs through squeezing to stimulate and detoxify. Staying in this position for a few minutes while paying more attention to your breathing rhythm can help you get rid of menstrual cramps and accompanying abdominal pain.
[Tips]Relax your legs, shoulders, and hips, and let gravity help you when you twist. If you find it difficult to relax your body when twisting, put your knees on a yoga pillow or a regular pillow!
(1) Lie on your back, feet straight and close together, hands on your sides, head straight, and normal breathing.
(2) Inhale, bend your knees, bring your thighs to your abdomen, and your knees to your chest. Encircle your legs with your left hand, and place your right hand straight on the floor, palms close to the ground.
(3) Exhale and turn your feet to the left. Turn your head to the right and look to the right. Stretch your upper body to the right and turn your lower body to the left, feeling the twist in your spine. Stay for five to seven breaths. Inhale, bring your legs back to the center. Switch sides left and right and repeat the above steps.
Recumbent beam angle｜Supta Baddha Konasana (with pillow)
Recumbent Beam Pose (lie down) is similar to Beam Pose (forward bending), this action can simultaneously improve a variety of uncomfortable symptoms, such as fatigue, insomnia, anxiety to headache, of course, it can also combat menstrual pain, from lying on your back to lying down After the beam angle, you can completely relax the abdominal muscles, thereby reducing menstrual pain, deep breathing, with each exhalation, so that the inner side of your groin can release the pressure and relax more deeply. It is a yoga movement suitable for all ages.
(1) Sit with a pillow or yoga block behind your back.
(2) Come to Butterfly Pose. Bend your knees, and if you can press the soles of your feet together, relax your knees and move toward the floor on both sides, feeling the stretch in your inner thighs and hip joints.
(3) With the strength of both hands, slowly lay the upper body back. The height and position of the pillow can be adjusted according to the comfort of your body.
(4) Feel the stretch in the inner thigh and hip joint. The abdomen and chest are slightly stretched upwards. Head straight, throat relaxed. Close your eyes and place your hands on your sides, palms facing up. Keep breathing normally for three to five minutes.
Some people think that yoga can only maintain a healthy body. In fact, regular yoga practice can effectively manage stress and prevent hormonal imbalances. In addition to the menstrual discomfort mentioned above, yoga can also improve problems such as hot flashes, moodiness, difficulty falling asleep, etc. Spread out your yoga mat and start practicing now!
About the Author_Master Sujit Kumar
Master Sujit Kumar, started to practice yoga at the age of five, and has won numerous awards in many yoga competitions. He is still the record holder for 6 consecutive championships in the Bihar State Yoga Competition in India. At the age of 26, he founded Sujit-Sauryayoga, determined to promote Yoga, an ancient science, hopes to bring the whole family, men and women, young and old, a balanced and healthy life with the help of more than 15 years of teaching experience.
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