Kasthuri
Yoga Instructor
We all know that when menstruation pays a visit, we have to battle it out with its sneaky accomplice – those pesky period cramps. It’s like fighting a relentless villain that just won’t quit. But fear not, because we’ve got some tricks up our sleeves to show those cramps who’s boss! Let’s dive into the world of period cramps and learn how to conquer them like the warriors we are!
Let’s start!
1. Seated straight angle pose/seated samakonasana
- To begin with, sit on the ground floor or yoga mat and extend your legs to your front.
- Hold this position for a few seconds while you’re breathing.
- Secondly, extend the legs sideways very slowly so that both legs form a straight line.
- Inhaling, raise your arms above your head and close them to your ears, palms facing each other.
- Exhaling, tighten your core muscles and gently bend forward from your hips with your head and hands in one line and parallel to the floor.
- Breathe while staying in this position for 30 seconds to 1 minute.
- Inhaling, lift up your hands and head in one line.
2. Butterfly/baddha konasana
- Sit with your legs straight out in front of you. Exhale, bend your knees, and pull your heels towards the pelvis.
- Bring your heels as close to your pelvis as you can while dropping your knees out to the sides and pressing the soles of your feet together.
- Take hold of each foot’s big toe.
- Lengthen your front body by sitting straight with your tailbone in the back and your pubis equidistant from the floor.
- Don’t force your knees to bend. Instead, allow the thigh bone heads to fall towards the ground.
- Stay in the position for 1 minute. Inhale, lift your knees away from the floor, and extend the legs back to their original position.
3. Diamond pose /vajrasana
- Sit with your legs straight in front of you.
- Fold the leg backward and sit in the kneeling position.
- Your big toes should touch each other at the back.
- Now sit comfortably over your folded legs and place your buttocks over your heels.
- Maintain straight posture, place your hands on your thighs, and stay in the position for 1–3 minutes.
4. Makarasana
- Lay down on your stomach and raise your head along with your shoulder.
- Fold your arms right above your left with your elbows pointing outside.
- Place your head in the middle of your arms and close your eyes.
- Breathe in and out; relax your body and mind.
- Stay in the position for 3 minutes or until you feel relaxed.
5. Reclined bound-angle position (supta baddha konasana)
- Lay down on your back with your chest facing the ceiling.
- Relax and keep your spine straight.
- Bend your knees and pull your heels towards the pelvis.
- Keep your palm over the mat and press on it.
- Breathe while staying in the position for 30 seconds to 1 minute.
6. Cat and cow breathing
- Start with the palm of the hand and knees on the mat.
- Cow pose: breathe in, drop your belly towards the mat, and lift your chin and chest up towards the ceiling.
- Cat pose: breathe out, pull in your belly as your rounded back faces the ceiling, bend your neck, and see the mat, but don’t force your chin on the chest.
- Repeat the cow and cat poses 5–10 times.
7. Balasana/child position
- Start with the diamond pose (vajrasana).
- Breathe out and slowly bend forward. Try touching the floor with your forehead.
- Stretch your arms out with your palms facing the mat.
- Close your eyes and relax.
- Breathe while staying in the position for 1–2 minutes.
These yoga poses are like magic for your period troubles! They work wonders by stretching your pelvic area, making those cramps take a back seat. Plus, say goodbye to that nagging lower back pain that likes to tag along during your periods.
But wait, there’s more! They also give your blood circulation a boost, which means those pesky cramps won’t stand a chance. And guess what? They’re not just about the body; these poses are masters at soothing your mind too.
If you’re someone who battles mood swings and stress during your period, these yoga poses will be your secret weapon. They’re like a chill pill for your body and mind, helping you find your Zen and making you feel mentally and physically relaxed.
So, why suffer in silence when you have these amazing yoga poses by your side? Give them a try, and you’ll be amazed at the difference they can make!
To wrap it up, adding yoga to your daily routine can be a game-changer for tackling period cramps and dealing with wonky periods. Yoga takes a holistic approach, addressing both the physical and mental sides of menstrual health. Get into those chill yoga poses, do some deep breathing, and practice mindfulness to kick stress to the curb, ease cramps, and bring balance back to your cycle.
And guess what? Yoga isn’t just about your body – it also does wonders for your mental well-being, helping you navigate the rollercoaster ride of your menstrual cycle. So, go all-in on yoga, make it a part of your lifestyle, and take charge of your period health like a boss. It’s your ticket to living your best life, finding inner peace, and rocking the mind-body harmony. Just remember, we’re all unique, so pay attention to what your body tells you, consult with the pros if needed, and make lifestyle tweaks that suit you to the best.
Frequently Asked Questions
Yes, certain yoga poses can help stretch the pelvic area, improve blood circulation, and provide relief from period pain and cramps.
It is recommended to practice these yoga poses daily or as needed during menstruation to experience their benefits.
Yes, yoga can help reduce stress, promote relaxation, and improve mood during menstruation by incorporating deep breathing and mindfulness.
Yes, many of these yoga poses are beginner-friendly. However, it's essential to listen to your body and consult a yoga instructor if you're new to yoga or have any health concerns.
Yoga's holistic approach may help improve overall menstrual health, but its impact on regulating irregular cycles can vary for each individual. Consulting a healthcare professional is advisable for personalized guidance.
Kasthuri
Yoga Instructor
M.Sc Nutrition and Dietetics
M.Sc Nutrition and Dietetics
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