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7 yoga poses to relieve period cramps

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yoga poses to relieve period pain

Millions of women worldwide have dysmenorrhea, the medical term for period cramps, on a monthly basis. Menstrual cramps can cause mild to severe discomfort and agony, which can affect everyday activities and general well-being. Period cramps are often treated with medicines, but yoga can provide natural relief by reducing stress, increasing circulation, and encouraging relaxation. These seven yoga poses are specially meant to ease the discomfort and menstrual cramps during that time of the month.

1. Child’s Pose (Balasana)


Start by kneeling on the yoga mat with your big toes touching and your knees wide apart in the child’s pose, also known as balasana. Bend forward from the waist, extend your arms in front of you, and place your forehead on the mat. This little stretch eases menstruation discomfort by releasing tension in the lower back and abdomen. Pay attention to taking slow, deep breaths to help you relax.

2. Reclining Bound Angle Pose (Supta Baddha Konasana)


Bend your knees and bring the soles of your feet together while lying on your back in the Reclining Bound Angle Pose (Supta Baddha Konasana). Lean open at the knees to the sides. If necessary, use cushions or yoga blocks to support your knees and thighs. Shut your eyes and take a deep breath while noticing how your inner thighs and groyne are stretched. This position promotes relaxation and lessens cramps by increasing blood flow to the pelvic region.

3. Cat-Cow Pose (Marjaryasana-Bitilasana)


Begin in the tabletop posture on your hands and knees, assuming the Cat-Cow Pose (Marjaryasana-Bitilasana). Take a breath, arch your back, lower your belly to the mat, raise your tailbone, and look up at the ceiling (Cow Pose). Breathe out as you round your spine, bringing your belly button in towards your spine and burying your chin into your chest (cat pose). Move between these two poses, coordinating your movements with your breathing to release lower back stress and massage your uterus.

4. Cobra Pose (Bhujangasana):


Bhujangasana, also known as Cobra Pose, involves lying on your stomach with your palms firmly placed on the mat beneath your shoulders. Breathe in while keeping your elbows close to your body and slowly raising your chest off the mat. To safeguard your lower back, firmly plant the tops of your feet on the mat and contract your glutes. For a few breaths, hold this pose. You should feel a slight stretch in your abdomen and a reprieve from menstrual cramps. Breathe out as you lower yourself back to the mat.

5. Supine Twist (Supta Matsyendrasana)


Assume a prone position and extend your arms laterally into a T-shape. Draw your knees up to your chest and bend them. Keep your shoulders firmly planted on the mat as you progressively lower both knees to one side. For a more profound twist in your spine, turn your head in the other direction. This position promotes relaxation and eases menstruation discomfort by releasing tension in the hips and back

6. Legs Up the Wall Pose (Viparita Karani)

Legs Up the Wall Pose

The Legs Up the Wall Pose (Viparita Karani) involves sitting near a wall and placing your side body against it. Resting on your back, softly press your heels against the wall as you extend your legs up it. With your hands facing up, keep your arms by your sides. Shut your eyes and concentrate on taking deep, abdominal breaths, letting gravity help the blood flow out of your uterus. This pose eases menstrual cramps, soothes the neurological system, and lessens bloating.

7. Corpse Pose (Savasana)

corpse pose

To fully relax and incorporate the advantages of the previous poses, end your yoga practice in Corpse Pose. Place your legs comfortably apart and your arms at your sides while you lie on your back. Shut your eyes, release any physical tension, and give yourself over to the here and now. Spend at least five minutes in this pose to help your body and mind relax deeply and get rid of period pains.

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In conclusion, yoga addresses the mental as well as the physical aspects of cramping, providing a comprehensive method of managing the discomfort. These seven yoga positions can help ease discomfort, lower stress levels, and enhance general well-being throughout your monthly cycle. Include them in your menstrual care routine. As you explore these positions, keep in mind to listen to your body and cultivate self-compassion. You can experience comfort and relief with consistent practice, which will make it easier and more graceful for you to go through your menstrual period.

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