by Bipen Baloni
Summary: During their menstruation period, many women experience extremely painful cramps, which put them into a miserable situation. Not anymore, with yoga, the whole PMS-ing issue can be resolved. Read the blog and know five amazing yoga postures to deal with PMS and cramps.
Menstruation cycle is surely unpleasant crediting to various reasons, including mood swings, cranky behaviors, cramps and more. PMS is a reality, and nearly every woman has to deal with it. Even for some, the situation becomes worse due to pain and prevent them from performing daily chores. Period cramps occur due to the contraction of the uterus to shed the endometrium, and with the menstrual pain, some women experience dizziness, headaches, backache, and loose stools.
That time of the month is downright miserable, but with the holistic practice of yoga, periods can be less stressful. Yoga and Ayurveda practice is a wonderful way of dealing with PMS- the cramps, bloating, mood swings, etc.
Here are top five yoga postures to help you with PMS and Cramps.
Child’s Pose (Balasana)
Balasana is a resting pose; a restorative therapeutic asana which is truly beneficial, it relaxes the body and reduces pain. The asana lets you have a great physical, mental and emotional solace, and helps to deal with PMS and alleviate cramps.
- Kneel down on the yoga mat placing hands beside the body, legs together with big toes touching each other.
- Now take a deep breath and spread your knees hip-width apart and be comfortable.
- Exhale and pull down your torso as you sit on the heels placing the hips over it.
- Now inhale and raise the arms upward over the head, exhale, and bend the torso forward folding from the hip joint.
- Place the abdomen on the thighs, forehead should touch the floor, and hands placed in front of you.
- Hold the pose for a minute or more.
Supine Twist (Supta Matsyendrasana)
An apt pose to relax the body and mind during menstruation, Supine Twist is another restorative pose which releases stress and anxiety; benefits period cramps as well as stimulates and tones the internal organs, and releases pain and stiffness.
- Lie flat on your back on the mat with legs together and hands kept beside the body.
- Exhale and bend your knee, inhale, and stretch the hands outwards up to the shoulder level.
- Now put the left leg over the right, and then twist your spine and lower back towards left.
- Make sure that your shoulders and upper back should remain straight at its place.
- Turn your head towards left, and ensure that right knee should touch the floor.
- Hold the pose for a minute, release, and repeat the same on another side.
Wind Relieving Pose (Pawanmuktasana)
An extremely relaxing pose for the body, mind, and soul, Pawanmuktasana deals with PMS and period cramps, but it is advised not to practice it while menstruating and during pregnancy. The pose is amazing for women as it stimulates reproductive organs, massages pelvic muscles, cures the menstrual disorder, etc.
- Lie flat on the mat on your stomach with your feet together and hands placed beside the body.
- Take a deep breath, exhale, now fold the knees, and then bring it close to your chest.
- Clasp the hands around it, and press your thighs against the abdomen.
- Hold the pose while breathing normally. Loosen and tighten the grip as your inhale and exhale.
Bound Angle Pose (Baddha Konasana)
Baddha Konasana is extremely beneficial both for the body and the mind. Amazing for women, the asana improves blood circulation, cures menstrual problems, relieves back issues, enhances reproductive system functioning, and helps with a smooth delivery.
- Sit straight on the mat with legs stretched out and hands placed beside the body.
- Exhale and bend the knees outward and join the soles of the feet together.
- Now hold the feet with your hands and pull it closer to the pelvis.
- Make sure the outer edge of heels is pressed on the floor.
- Hold the pose for a while, and then start flapping the knees while exhaling and inhaling.
Bow Pose (Dhanurasana)
A pose that is liable to give a great stretch to the body, Dhanurasana cures menstrual disorder and discomfort, eases the pain, helps with irregular periods, strengthens abdominal muscles, and more.
- Lie flat on the mat on the stomach with feet hip-width apart and hands kept beside the body.
- Now fold the knees and hold your ankles with the hand.
- Breathe in and lift the chest and legs off the ground, and at the same time pull the legs backward.
- Keep your gaze forward, and make sure your body weight is balanced by your abdomen.
- Hold the pose for 30-40 seconds while breathing long and deep.
End the session with savasana. These poses only prove to be beneficial if practiced regularly.
Author Bio: Bipin Baloni is a passionate Yogi, Yoga Teacher and a Traveller in India. He provides Yoga Teacher Training Nepal. He loves writing and reading books related to yoga, health, nature and the Himalayas.
Also from Bipin, read about ways yoga benefits your mental health…