Those cramps in your abdomen monthly are probably the primary sign of what’s coming next: your period! Menstrual pain, also referred to as dysmenorrhea, usually happens before and through menstruation and may be quite challenge for several women.
Hot water bottles, painkillers and even bittersweet chocolate can are available handy. But the very fact is that it’s not always feasible to use heat pads. Painkillers can cause long-term side-effects. And eating an excessive amount of chocolate within the name of “healing foods” can cause weight gain.
Yoga can help with pain management with none side-effects. A study published within the International Journal of Environmental Research and Public Health in 2016 showed that each one the themes who tried yoga intervention to scale back PMS (PMS) symptoms actually ended up taking fewer painkillers during their period. What’s more, they also experienced improved physical function, decreased abdominal swelling, tenderness within the breasts and abdominal cramps!
Here are five yoga asanas you want to practise regularly for a relatively pain-free period.
1. Bhramari Pranayama or Honeybee Breathing
While skipping vigorous pranayama like Kapalbhati may be a good idea when you’re menstruating, you’ll start your yoga session with Bhramari Pranayama. This breathing exercise helps to release anxiety, tension and anger and puts you within the right frame of mind for yoga.
Sit up straight, close your eyes and smile gently.
Place your index on your ears, resting the finger on the cartilage between the ear and therefore the cheek. Block your ears by pressing down gently.
Inhale deeply and while exhaling, make a loud humming sound sort of a bee.
Engage your stomach and throat while making the humming sound.
Breathe in again and repeat 3 times .
2. Balasana or Child’s Pose
This asana gently stretches the spine, arms and ankles, and relieves back also as neck pain. you ought to not do this pose if you’ve got diarrhoea or a knee injury.
Sit on your heels together with your knees placed slightly apart or hip-width apart (whichever you’re comfortable with).
Raise your arms slowly and gently bend forward.
Once your forehead touches the bottom , gently press your chest on the thighs.
Hold this position for a moment .
Place your palms near your shoulders and gently stay up .
3. Bhujangasana or Cobra Pose
This asana stretches the chest, shoulders and abdomen while strengthening the spine. If you’ve got a back injury or carpal tunnel, don’t do this pose.
Lie down on your stomach and gently stretch your feet in order that the highest of the feet, thighs and pelvis firmly touch the ground .
Place your palms under your shoulders.
Inhale, and gently push your palms against the ground to straighten your arms and lift your chest.
Maintain the peak of your chest for 15 to 30 seconds. Arch back slightly while ensuring that your pelvis, thighs and feet are firmly placed on the bottom .
Exhale, and release slowly.
4. Dhanurasana or Bow Pose
This asana stretches the whole body and may help relieve abdominal pain, fatigue, anxiety and constipation.
Lie down on your stomach together with your arms placed along your torso, palms up.
Exhale, bend your knees and convey your heels as on the brink of your buttocks as you’ll .
Reach back and hold your ankles. confirm you don’t hold the feet which your legs aren’t quite hip-width apart.
Inhale and lift your heels faraway from the hip. Gently lift your thighs, upper torso and head upwards too.
Centre your body’s weight, breathe normally and gaze forward.
Hold this position for 20 to 30 seconds, and release gently.
5. Matsyasana or Fish Pose
This asana stretches the shoulders, chest and spine and may relieve menstrual pain, anxiety and fatigue. You shouldn’t do this asana if you’ve got a lower-back or neck injury.
Lie down on your back and place your hands under your hips with the palms facing down.
Inhale, lift your head, shoulders and chest off the mat and tilt your head back. Gently place the highest of your head on the mat.
Put minimal weight on your head and neck, and confirm your legs are straightened out on the ground .
Hold this position for 15 to 30 seconds.
Exhale and lift your head and shoulder. Now gently lower your upper torso and head back to the mat.
Once you’ve mastered this basic pose, you’ll try doing the Matsyasana while sitting in Padmasana.
End your yoga practice with the
for complete relaxation. lie on your back on a mat. Let your arms and feet drop to the edges . Let the body go completely limp. Lie there together with your eyes closed for a minimum of 5 minutes.
While all of those asanas are gentle and may be done by beginners, it’s an honest practice to figure with a trained yoga instructor who can guide you on the right posture, breath and gaze for these poses.