Prevent Period Pain

9 Yoga Postures You Can Do Regularly To Prevent Period Pain

Menstruation is a natural process of reproductive life in women. Due to today’s stressful and sedentary lifestyle dysmenorrhea (painful menstrual cramps) has become a common gynecological concern. Globally, about 80% of women experience period-related pain. Research suggests that menstrual cramps have become a common cause of sickness absenteeism.

Many women manage pain by following simple techniques like using a hot water bag, drinking chamomile tea and taking adequate rest. Some women use medicines to manage the pain which is not a good option during menstruation.

The best way to say goodbye to menstrual cramps is-Yoga. Practicing yoga regularly helps in relaxing both the mind and body, which controls stress and pain during menstruation.

Here are the 9 yoga poses that help you to prevent period pain:

Camel pose (Ushtrasana)

  • Kneel down, bend backwards and place the palms on the ankle or heel.
  • Now lean backward by lifting the neck and head as much as you can. Push your pelvis forward by maintaining normal breath for 6 to 10 seconds.
  • After 10 seconds remove the hands from ankle and return to your normal position.
  • This posture calms the brain and enhances concentration.
  • It boosts up the abdominal organs and improves blood flow to the uterus. It also strengthens the back muscles and reduces back pain.

Bow pose (Dhanurasana)

  • Lie down in a prone position. Now fold the knees and hold the ankle with hands.
  • Breathe in and raise the thighs, head, and chest as high as you can.
  • Stay in this posture for at least 10 to 15 seconds and slowly return to your normal position.
  • This pose stretches the entire front body. It also stimulates the abdominal organs.
  • This stimulation helps in relieving menstrual cramps.

Fish pose (Matsyasana)

  • Lie down and place the right leg on the left thigh and left leg on the right thigh.
  • Now, raise the waist and chest by placing the elbows on the ground.
  • Hold the toes with your hand and maintain this position for 30 to 60 seconds. After some time breathe out and return to your normal posture.
  • This pose stretches and tones the muscles of the abdomen, back, neck, chest, and legs.
  • Thus, it provides relief from muscle aches and pain associated with menstruation.

Thunderbolt pose (Vajrasana)

  • Bend the knees and sit straight on the buttocks by placing your palms on the knees.
  • The whole burden of the body should be on the knees and ankles. Close your eyes and take a deep breaths. Do this for 5 to 10 minutes.
  • This pose improves blood circulation in the pelvic region. It strengthens the muscles in the lower back and alleviates menstrual pain.

Cobra pose (Bhujangasana)

  • Lie on the stomach and keep your legs straight with the feet together.
  • Place your palms on the floor and lift your head and shoulders, as you inhale.
  • Hold this pose for 30 to 60 seconds. Exhale slowly and come back to your normal position.
  • This pose stretches the abdominal muscles. It also reduces the stiffness of muscles in the lower back and treats menstrual cramps.

Cat/ Cow pose (Marjaryasana/ Bitilasana)

  • Keep your hands and knees on the floor. Breathe in and expand your belly towards the floor, while stretching your head upwards.
  • This is a cow pose.
  • Inhale deeply and when you are ready to change the posture breath out slowly and pull the stomach towards the spine with your head and bottom stretching towards the ground.
  • Do this as long as you can and get back to your normal posture.

  • This posture improves blood circulation in the spine region and relieves back pain. It also strengthens the abdominal muscles and manages menstrual cramps.

Gracious pose (Bhadrasana)

  • Sit on the floor and fold the legs in such a way that the souls of feet must touch each other.
  • Hold the toes with hands and keep the back straight. Close your eyes and breathe slowly. Stay in this posture for a few minutes.
  • This posture relieves mental stress. It also reduces strain on the abdominal muscles and is very effective in reducing menstrual pain.

Cow face pose (Gomukhasana)

  • Sit straight and stretch out the legs.
  • Now slowly place the left foot under the right knee and right foot over the left thigh. Fold left arm slowly and put behind the back.
  • Bend the right arm over the right shoulder and stretch it till it reaches the left hand. Repeat this process on the other side.
  • This position relieves stiffness in the shoulders and neck. It also alleviates muscles cramps associated with periods.

Knee-to-Chest pose (Apanasana)

  • Lie down on your back and hold the knees with your hands. Take a deep breath and bend your elbow to lift the knees slightly.
  • Now breathe out and bring your knees towards the chest by using your elbow. Hold it for 30 to 60 seconds and repeat it for six times.
  • This pose stretches the lower back and reduces muscle stiffness.

Practicing yoga can be a gentle and therapeutic alternative to taking pain relievers to deal with period pain. Just remember to go at your own pace and breathe throughout the entire process.

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