List Of Yoga Postures For Menstruation Cramps:
Menstruation for every woman is different. Some experience acute pain in the abdomen, while others have backaches, body aches, leg pain, fatigue etc. Yoga during periods initiates good menstrual health and enhances all our levels of well being. A yoga pose for women in their periods should be able to give a nice stretch and at the same time loosen the uterus muscles. A few women might even face vomiting, diarrhoea, bloating, constipation and dizziness. Menstrual cramps yoga poses can reduce them and be counted on to develop a healthy uterus. Many may not be able to do the regular exercising and workouts during periods due to tiredness and abdomen pain. Yoga for period cramps only focus on gentle movements and saving energy during the menstrual cycle. Most yoga postures during periods are in the seated position as the lower body is already tired. This yoga during periods can be done quickly at home without the help of anyone.
Best Exercises To Do During Your Periods
That time of the month can be a pain literally! It can throw everything off, from your emotions to your sleep schedule. You might also wonder, Is it OK to exercise during periods? The answer is yes.
With the right approach, it can even help period cramps and pain. You have to take it easy, though. Strenuous exercise will just worsen your exhaustion and fatigue.
Instead, focus on;these 5 types of;exercising on your period.
Head To Knee Forward Bend
Another forward bend? Yes. And for good reason. The stimulating effect that forward bends have on the abdominal and reproductive muscles are unparalleled. The head to knee forward bend is another pose that can be modified to your experience level. No matter how you modify it, head to knee forward bend supports your reproductive and digestive system, relieves anxiety, fatigue, headaches, menstrual cramps, and can even help soothe mild depression.
Even if you just cant bring yourself to head to a yoga class, doing one, some, or all of these yoga poses at home will help you to manage your period pains. Because lets be realsoothing your cramps and headaches with sugary snacks and Netflix binges is only a temporary fix. Practicing yoga for even a few minutes a day will help you feel better, longer.
Also Check: Hot Yoga Calorie
Is There Anything You Should Avoid When You Practice Yoga On Your Period
Youve probably heard that you shouldnt invert while menstruating. Youve probably also heard that twists can do damage. Or that you should avoid this pose or that pose.
But, speaking from an anatomical perspective, there is no increased risk of injury or bodily damage from practicing yoga when you have your period regardless of the style you may choose to practice.
Now with that being said, you may find that your energy levels are particularly low at the beginning of your cycle.
If you wake up feeling like utter crap, then maybe some simple, restorative poses and pain-alleviating meditations would be your best bet for your daily practice. Slow practices can be really great yoga for menstruation!
You have to take each day as it comes to decide what will be best for you on any given day of your cycle. Ultimately, there is nothing in particular that you need to be cautious of or avoid other than your own emotional and physical wellbeing.;;
Yoga Poses To Help Ease Menstrual Pain
There are some people who rock their Lululemons and actually go to yoga. And there are other people who are sporting yoga pants and laying in savasana…in their bed while they watch Netflix. Hey, no judgment. But if youve been thinking about doing yoga and lacking the motivation to actually roll out your mat at home or head to a class, you might be interested in this: yoga can actually help ease cramps, headache, anxiety, and other period-related symptoms. If you practice yoga for a long time, these benefits will be even more likely but even doing period yoga for 5 minutes can help even your most stubborn period pains disappear. Different poses have different benefits but weve rounded up 7 easy poses that will have you saying ommmm and ahhhh.
You May Like: How Many Calories Does An Hour Of Yoga Burn
Yoga Position # : Cat
Cat-cow is a two-part pose that will target not just the back but also your abdominal muscles.
Start with the cow pose. On your hands and knees, check to make sure your hands are aligned under your shoulders. Your knees should be aligned under your hips. Gently stretch your head upwards, gazing towards the sky as you breathe in. At the same time, raise your tailbone towards the sky and drop your belly towards the ground.
Now it is time to move to the cat pose. Breathe normally for a few breaths. Then, after a deep inhalation, breathe out slowly and curl your back. Your head and your tailbone will stretch towards the ground. The gentle arch of your spine will warm your back muscles as well as stretch and tone your abdominals.
Exhale on the cat pose and inhale on the cow. Repeat 5 to 20 times to help relieve your pain.
Whats Happening In Your Body During The Menstrual Phase
Progesterone and oestrogen drop to their lowest levels as you shed your uterine lining . The lack of energy youll feel is due to the drop in hormones, as well as the physical effects of blood loss, particularly if you have a heavy period, says Hill.
As it turns out, those energy levels might not be the only reason to steer clear of anything too intense. A 2016 study found that an hour of moderate-to-intense exercise during menstruation caused workout-induced inflammation.
Read Also: Yoga Change Body
Exercising While On Your Period: Things To Avoid
Exercising during your period shouldnt put additional stress on the body, cause pain, or interfere with the normal process of your cycle. Exercise during your period can be beneficial, but there are certain things to avoid, including the following:
- Strenuous or prolonged exercise might not be good for the body when you are menstruating. This doesnt mean you have to stop your normal training, but be cautious. One study found that 60 minutes of moderate to intense exercise during menstruation caused exercise-induced inflammation.;
- Inversion-type yoga poses are thought by some to pull the uterus toward the head. Although theres no scientific evidence for this theory, some believe that this can cause the broad ligaments that support the uterus to stretch and compress the veins that carry blood away from the uterus. This can lead to vascular congestion and increased bleeding because the arteries that supply the uterus continue to pump blood into the area.
- Lastly, if you feel unusually fatigued, nauseous, or there is an increase in pain or discomfort, stop what you are doing and rest. If these symptoms continue, stop completely. Ignore the saying no pain, no gain. Listen to your body.
All Women Are Different
Women experience their periods differently. For some, it’s no big deal they feel pretty much like they do any other day of the month. Other women have mild symptoms of cramping and bloating, while some may experience such serious periods that they spend a day or two in bed.
Because of these differences, there’s no one prescription as to whether you can do yoga. Of course, if you feel up to it, you can. But if you’re feeling lousy and bleeding heavily, you might choose to skip on your worst days. Yoga teaches you to listen to your body, so use this skill when deciding whether to practice.
Don’t Miss: Why No Exercise After Botox
Fitness Expert Sheenu Arora Answers This Common Query
Written by Editorial Team | Updated : November 12, 2014 1:22 PM IST
I am a 22-year-old girl and I regularly work out in the gym but I am not sure if I should continue exercising during my periods. Many people say you should rest on such days. Could you please tell me what to do about this?
Answered by Sheenu Arora, Group Exercise Manager at Fitness First chain of gyms.
There s no harm in exercising during your periods. This is because, when you exercise, your body releases a hormone called endorphin which helps reduce stress, cramps, headaches and the pain associated with periods. You may also want to read the top home remedies to prepone your periods.
Yoga Eases Physical Problems During Periods
Of the various exercise options available, yoga can be especially good because certain poses or asanas could actually help ease period pains, cramps, and even symptoms of anxiety. As one piece of research found, practicing specific yoga asanas during a period helped reduce both the duration;and the severity of menstrual cramps.2
You May Like: Can You Walk After Botox
Yoga Position # : Adapted Childs Pose
Childs pose is one of the most familiar yoga poses, even to less experienced practitioners or those who are quite new to yoga practice. This pose targets menstrual pain that is found primarily in the back.
For childs pose, start with your knees on the floor. We call this an adapted childs pose because you may want to widen your knees farther apart than you typically would for this pose to aid in pain relief.
Fold forward, extend your arms, and bend down as far as you can comfortably go. If possible lean your forehead on the mat in front of you for five slow, diaphragmatic breaths, or breaths using your belly rather than your chest. You can also turn your head from one side to the other, slowly, counting five breaths before turning to the other side.
Youre going to want to relax your hips and slowly stretch those lower back muscles.
Cobra Pose Or Bhujangasana
The cobra pose or bhujangasana improves the flexibility of your spine while also strengthening back muscles. This equips your body to better cope with a backache and pain associated with a period.8 Heres what you need to do:
- Lie on your stomach with your feet together. Put your palms down near your shoulders, just below them. Keep your forehead gently resting on the ground.
- Slowly lift your head up off the floor as you inhale, grazing the floor with your nose and then chin.
- Lift up your palms up and lift your chest up as high as you can, using the strength of your back muscles.
- Hold this position, taking a few deep breaths as you do.
- Now exhale, slowly returning to your original position. Take care that your chin is held raised until the very end.
- Repeat the inhalation and raising, but lift not just your chest but your entire trunk up. You should feel the bend happening at the middle section of your spine.
- Hold, taking some deep breaths.
- Exhale as you return
- Lastly, inhale as you lift this time, letting the trunk lift. This causes your back to stretch to its base from your neck. Hold if you can for a breath or two and then return to the original position.
Don’t Miss: How Many Calories Does An Hour Of Yoga Burn
There Are Some Asanas To Avoid
There are some yoga poses that should be avoided when menstruating. The first in the category are inversions. This is because when we practice inversions, the prana to mooladhar chakra ) gets reversed. During other days, it awakens the kundalini. But, when menstruating, it goes against the natural flow so it should be avoided.
Secondly, strong asanas like twists, strong backbends and standing positions should be avoided as they put pressure on the abdominal and pelvic region. Surya namaskar can be helpful but only when done gently and slowly. It should be avoided in case of extreme pain and heavy bleeding.
Thirdly, bandhas asanas should not be practiced when menstruating as it can put enough pressure on the already suffering regions.
How Should I Exercise During The Follicular Phase
Make use of your openness to trying new things and book yourself into that class youve had your eye on.
SoulCycle: Put that feel-good oestrogen to good use in this addictive, US-imported spinning class. The celeb fave has just opened a studio in Soho and Notting Hill in London, and more are on their way. Be warned: whooping is encouraged.
Don’t Miss: Does Yoga Help You Lose Weight
What To Do Instead
If you don’t want to call attention to yourself by calling out “I have my period!” when the teacher instructs the class to do an inversion, take supta baddha konasana, in which you lie on your back with the soles of your feet together and your knees falling out to either side.
Or if you still want the benefits of the inversion, try;legs up the wall, in which you lie on your back with your butt right at a wall and your legs going up the wall. If there is no wall nearby, you can place a block underneath your sacrum and lift your legs towards the ceiling, keeping your back and head on the mat with arms by your side.
Standing Forward Fold Pose
Why it Helps: Standing forward fold pose, also sometimes known as standing forward bend pose, or ragdoll pose, is another excellent yoga pose for reducing menstrual pain. While in the standing forward fold pose, your thighs create pressure against your lower abdomen, counteracting uterine contractions. This, along with the motion of your breath, massages your organs from the inside, which helps to relieve stomach cramping during the most painful part of your menstrual cycle. This pose also helps to lengthen your spine, reducing back pain.
How to Do It: Forward fold is a fairly easy pose, even for beginners. Begin by standing with your feet hip-width apart. Bend forward at the waist until your lower ribs are resting on your thighs. Bend your arms and hold your elbows with the opposite hands. Inhale deeply as you let your arms hang loosely. Let your body relax as you inhale and exhale for several breaths.
Camel pose can help to relieve menstrual cramps and back pain.
You May Like: How Many Calories Burned During Yoga
Yoga And Menstruation: A Health Perspective
While difference of opinion may exist regarding womens ability to practice yoga during menstruation, it is still a scientifically proven fact that yoga does improve our health. Deep breathing practices, meditation, and gentle;yoga poses;that emphasize on stability and flexibility alleviate many of the problems that women general tend to experience during their monthly cycles such as cramps, weakness, nausea, or emotional symptoms like anxiety, irritation, mood swings;etc.;;
Concentrated breathing, and body alignment through gentle, focused movements allows better oxygenation throughout the body, and with regular practice, yoga can improve a womans menstrual health.;;
Menstrual Cycle Disturbances Affect Our Health.;
Menstrual cycles are like a barometer of your hormonal health. If this harmony is disturbed, your menstrual cycles will let you know in different ways. That is the reason why;irregular menstruation;and severe menstrual symptoms may indicate hormonal problems. In the short run, these changes do not pose any threat, but if you keep on neglecting these signals, you stand a higher risk of developing some serious complication or disease later on.;
If irregular periods;or other problems with the menstrual cycle are frequent, one should seek medical attention and avoid strenuous exercise.;
In case of any of the following irregularities occur frequently, you should consult a health care professional at the earliest:;
Yoga Position # : Corpse Pose
This pose is a frequent ending pose for yoga courses, and it can be especially useful in the practice of mindfulness to overcome menstrual pain. This one is less about stretching your body and more about relaxing or focusing your mind.
Corpse pose is also called Savasana. Lie flat on your back, and rest the palms of your hands facing up. Slowly relax your body, starting with the top of your head, then your neck, your shoulders, your spine, your arms and hands, your thighs, your calves, your ankles, and finally your feet.
Meditative breathing will help you focus on something other than period pain. Corpse pose is the best time to practice your diaphragmatic breathing . Take long, deep, and controlled breaths and avoid quick, shallow breathing.;
Read Also: How Many Calories Burned In 1 Hour Hot Yoga
Yoga Plays A Significant Role In Regulating Your Monthly Cycle And Also Alleviating The Pain To A Large Extent This Menstrual Hygiene Day We List Some Of The Best Yoga Poses To Do During Your Period
New Delhi: Every year, May 28 is celebrated as Menstrual Hygiene Day, MH Day or MHD. It is a day designed to promote good menstrual hygiene management for all women and girls. The theme for this years MHD is Its Time for Action. Along with menstrual hygiene, menstrual health is important too. The discomfort of cramps, sensations of nausea, physical pain, and irregular menses are all topics that are addressed under this subject. Yoga plays a significant role in regulating your monthly cycle and also alleviating the pain to a large extent.
Even on your worst cycle days, a few light yoga moves, some deep breathing, gentle stretching and Om chanting may be beneficial for you. There are yoga poses that widen the pelvic opening and reduce any congestion. The practice of yoga is also beneficial for balancing emotions that may cause irritability, mood swings, depression, anxiety or anger.
Yoga poses to do and avoid during your period
- Kneel down on the mat and sit on your heels
- Inhale and raise your arms above head
- Exhale and bend your upper body forward
- Place your forehead on the floor
- Pelvis should rest on the heels
- Ensure that your back is not hunched.
- This is a resting pose to relax the body
- Helps relieve fatigue
- The regulated breathing restores a state of calm
- The pose lengthens and stretches out the spine
- It also gently stretches the ankles, hips and shoulders
- Stimulates digestion