Period cramps are evil.
It ruins everything. I believe due to the internet, we all now know the parameter of period cramps. Though for different individuals, the density and severity of period cramps are different, it is still unbearable in most cases.
There are several home remedies we have been told about and also following since our childhood. Some of them are actually backed by science and ease the pain a little, but most of them are not full-proof.
That is why till now, we women don’t step back from anything that is promising us to reduce the severity of our period pain. Here, I am also with another promise to you. As a woman, I’ve actually tried these things and got great results.
We all know how yoga can improve our overall health and life. Just the way it can help us deal with several health conditions, yoga also can be really beneficial to ease period cramps.
That is why you might have heard a lot of healthcare professionals advise yoga for period pain.
Yoga For Menstrual Pain: Let’s Talk
Yoga has always been a solution to a lot of health issues and conditions from ages. The best part is that when it comes to menstrual cramps, yoga can be really effective in reducing pain.
First, I will ask you to think about those body areas that usually experience pain from cramping. They are;
- Lower back,
- And, of course, belly.
All these particular areas can be targeted to ease the pain through some particular yoga poses. In addition to all these, the emotional symptoms of PMS, along with menstruation, can be reduced by yoga as well.
You will find several yoga schools that will teach you countless poses and adaptations. In this case, you might feel overwhelmed order to start from scratch. It doesn’t matter whether you are a complete beginner or know a little yoga; I will help you with some particular poses that will definitely help you to ease the period pain.
Yoga For Period Pain And Beat Period Cramps
Now, let’s discover yoga poses. Here are the most effective ones.
1. Adapted Child’s Pose
It is one of the most familiar yoga poses and also one of the most effective yoga for period pain. If you are just a beginner in LB, you also can try this pose.
Start by posing both your knees on the floor, and bend forward and extend your arms along with bending as far as you can comfortably go. If you can, you lean your forehead on the ground and hold that position for 5 diaphragmatic, slow breaths.
Now, you also can turn your head from one side to the other but slowly. Before turning to the other side, count 5. While trying this, ensure your hips are relaxed, and you are stretching those lower back muscles.
2. Reclining Twist
From this, yoga for period pain in both your lower belly and lower back will be beneficial. Start by lying down on your back and bending your left knee. Now lower it on your right side. While doing this, you need to look to your left and reach your arms out wide.
Place your palms flat on the ground and stay for 5 or more breaths. Now, extend your left leg back on the ground and repeat the same pose with your leg hand. Repeat from 5 to 10 times on every side.
Now, this yoga for period pain is actually a 2-part pose, which specifically targets not just your back muscles but also your abdominal muscles.
Start with the iconic cow pose on your knees and hands. Ensure both your hands are aligned just under both shoulders. Now, place your knees aligned with your hips. While in this position, gentry, stretch your head upwards as if you are gazing at the sky and break in.
While doing this, you are also required to raise your tailbone toward the sky while dropping your belly toward the ground. Now, move to the cat pose by breathing normally a few breaths. After a deep inhalation, curl your back and slowly breathe out.
Now, both your tailbone and head will be stretched toward the ground. This gentle arch of your spine will definitely warm your back muscles, along with toning and stretching your abdominals. Repeat this same thing 5 to 20 times to get relief from the pain.
4. Pigeon Pose
With this yoga for period pain, you will be able to make your hips feel relaxed because, after all, your hips are carrying the dress of menstrual cramps. This particular yoga pose will help you stretch and also relieve the pain that you feel in your hips.
To start with, position yourself in the upright sitting position and bend your right knee to extend your left leg behind you. Now, as you place both your hands on your hips, arch your back.
If you reach your arms over your head and bring them together, the stench will be more intense. Remember to position yourself on all fours. Now, bring your right knee towards your right wrist, along with extending your right ankle. This way, it will be in the line of your left hip.
Now, slide back your leg slowly. You might need to place your hands on the ground in order to balance, though it will depend on your flexibility.
You’ll feel the stretching of your left hip when your leg extends back. Here, you might also feel stretching along your right side. Always remember that stretching should not be painful. In case you are feeling any pain, you might require to modify the pose.
Now, you need to hold this specific position for several breaths before returning to the center position. Repeat the same with your right leg and repeat from 5 to 10 times.
5. Corpse Pose
If you have ever enrolled yourself in any yoga courses, you are pretty familiar with this yoga for period pain. This particular pose can be really useful in the practice of mindfulness in order to beat menstrual pain.
The corpse pose is less about stretching your body and a lot more about focusing and relaxing your mind. I personally love Savasana; it’s another name for the same yoga pose. So, if you are looking for stretches for period cramps, the cat position is best for you.
Here, you just need to lie flat on your back. Now, let both your palms rest facing up. Relax your body slowly; start with the top of your head, and after that, your next, then your shoulders, your spine; now go to your arms and hands, end one by one with your both thighs, both calves, both ankles, and finally, both feet.
Some More Yoga Positions To Help Period Cramps
Apart from the most effective yoga for period pain positions, here are some more positions to relieve period cramps. I will recommend you try each position to relieve period cramps during those painful days.
- Bound Angle Pose
- Wide-Angle Seated Forward Bend
- Head To Knee Forward Bend
- Inverted Leg pose
- Reclined Bound Angle
Frequently Asked Questions (FAQs):
Now, let’s check out some most commonly asked questions that I believe you also have in your mind.
Ans. Although I have mentioned the most effective yoga for period pain, here are some period cramps exercises.
a. Glute bridge.
b. Shift back arm rotation.
c. Kneeling Abdominal twist.
d. Low back and glute stretch.
Ans. At the beginning of this article, I’ve already told you that yoga gently stretches cramping muscles along with having overall relaxing and calming effects on your nervous system. Along with that, research states that for PMS, yoga is too beneficial.
So, now, you know the period cramp relief positions that you can try on your next dates. It is also said that climbing some stairs can help you ease the period of pain. That means you can also try this period cramps exercise.
Now, try all these yoga for period pain, and let me know which one is your favorite.