Practise these 6 easy yoga stretches and kick period cramps to the curb
While every woman has a unique menstrual experience, the majority of them can all agree that they have some level of discomfort during their menstrual cycle. However, some women have such excruciating menstrual pain that it hinders them from doing even the basic tasks to maintain normalcy in their lives. If you are one of the unfortunate ones or know someone who is, keep reading to learn 6 tried-and-tested yoga poses that can help relieve menstrual cramps.??
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Yoga stretches to relieve menstrual pain
1) Balasana (Child¡¯s Pose)
Balasana helps stretch your reproductive organs and helps relieve cramping joints and muscles during menstruation. Begin by positioning both of your knees slightly apart while kneeling on the ground with your toes together. Let out a breath and bend your body forward stretching your hands and touching your head to the mat. Make sure that your thighs support your belly. Pause for a few seconds and then come back to your starting position.
2) Viparita Karani (Inverted Leg Pose)
To practice this pose,?firstly sit on the ground next to a wall. Then lay back on the ground and align your legs against the wall making a 90-degree. Place your hands and relax by practising deep breathing. After holding the position for at least 15 minutes get out of the pose by folding your legs to your chest and rolling to the side.
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3) Supta Baddha Konasana (Reclined Bound Angle Pose)
Start by sitting down on the ground with your legs stretched out in the front and hands by your sides. Then fold the knees, bring the soles of both legs together and hold your toes. Bring your heels closer to the pelvis and inhale to relax your body. Slowly exhale, press your knees on the ground and go down as far as possible while bending your knees forward and keeping your back straight. Retain the position for as long as you can and then come back.
4) Utkata Konasana (Goddess Pose)
Begin in a standing position with the legs parted sideways in a wide stance with both pointing forwards. From there, attempt to turn your toes more outwards while grounding each foot's big toe mount, pinky toe, inner side of the heel, and outer side of the heel down into the ground. Then with both your knees and your middle toes in the same direction, lower to come down into a half squat. Raise your arms, take deep breaths and hold the position as long as you can.
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5) Supta Matsyendrasana (Supine Spinal Twist Pose)
To practise this pose, lie on your back with your arms extended out to the sides of your body. Gently bring your right knee up to your chest while keeping the left leg straight. Then move your right knee to the left so in such a way that it crosses over your left leg. At the same time place your left hand on your right knee and lay your right arm out to your side. Move your head so as to look towards your right hand and hold the pose for 5-10 breaths. Switch sides and repeat the process to do as many rounds as you want.
6) Apanasana (Knees-to-Chest Pose)
Start by laying on your back with your legs extended and arms at the side of your body. Exhale and hug your knees into the chest and clasp your hands around their front. Then tuck your chin and draw your shoulders away from the ears while keeping your head and back flat. Maintain the position for a few seconds. To get out of the position, extend the legs out and bring the arms to rest alongside the body.?
Remember to practice these poses mindfully, focusing on deep breathing and proper alignment to maximize their benefits. Practising these simple yet powerful yoga stretches for just a few minutes can completely change your menstrual experience.
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