Menstruation, also known as periods, is the monthly discharge that indicates a woman's healthy body and proper functioning of the reproductive system. Every month, a woman's uterus prepares for pregnancy and thickens its walls by increasing the levels of estrogen and progesterone hormones. If no pregnancy occurs, the uterus sheds its lining. The menstrual blood contains both blood and tissue from inside the uterus that leaves the body through the vagina during the period. Even though it's a completely natural cycle, taking care of menstrual health is important to ensure the health and safety of the body.
Some women suffer from severe period cramps or back and body pain. To relieve this period pain , yoga can be really helpful. Here are 5 yoga poses for menstrual pain that one should do regularly to manage menstrual pain.
It is inspired by the mythical weapon wielded by Lord Indra – Vajra (thunderbolt of irresistible force and which is indestructible). It is also symbolically used to represent firmness of spirit and spiritual power.
Starting position:
1. Take a kneeling position on a mat, with the knees and toes touching each other and the heels kept apart.
2. Keep the mind relaxed and passively aware.
Steps:
1. Lower the body gently and sit comfortably on the hollow formed by the toes and heels.
2. Hold the body erect, chin in and parallel to the ground, shoulders square, keeping the head, neck, and trunk in one straight line - abdomen held in normal contour.
3. Place the hands upon their respective knees, just before the kneecap. The legs should be flat on the ground, folded under the thighs.
4. Close the eyes (or keep the gaze fixed at one point) and passively observe the breath (final position). The mind may wander to other thoughts, but gently bring it back to the breath.
Posture release:
1. Slowly open the eyes and gently raise the hips to go back to the starting position.
2. Sit on the mat and gently stretch the legs forward (if required).
3. Maintain the mental state for as long as possible.
Recommended practice:
Practice daily. Begin with 5 minutes, increasing to 10 minutes with regular practice.
Benefits:
This asana is excellent for digestion as it enhances blood circulation in the abdominal area and stimulates the digestive organs. Improved digestion can help alleviate bloating and discomfort often associated with menstruation.
A regular practice of Vajrasana can help regulate menstrual flow by balancing the hormonal system and promoting overall reproductive health.
It promotes a sense of grounding and stability, which can help calm the mind and reduce stress and anxiety often associated with menstrual pain.
It is so called because it resembles a stick lying straight on a floor. This all-body stretch avoids undue strain (done in a supine position).
Starting position:
1. Lie supine (on the back) on a mat, with hands beside the body.
2. Keep the legs together (heels touching), toes pointing upwards.
3. Keep the mind relaxed and passively aware.
Steps:
1. Inhaling, raise both the hands in a semi-circular arc, keeping the hands fully stretched and parallel to each other, to take them above the head, till the hands touch the floor.
2. Simultaneously, stretch the toes outwards.
3. Synchronize the above two steps, while inhaling.
4. Maintain this fully stretched position for double the inhalation time, retaining the breath (final position).
Posture release:
1. Return to starting position: exhaling (time equal to inhalation), relaxing the body and toes, bring the hands back to the starting position, beside the body, to complete 1 round.
Recommended practice:
1. For variation 1 & 2, practice 4 rounds/session.
2. Recommended counts for breathing rhythm - 3:6:3 seconds or to a ratio of 1:2:1, as per individual comfort.
Benefit:
The gentle stretching and relaxation in Yastikasana stimulate the parasympathetic nervous system, which is responsible for promoting rest and relaxation. Activating this system can help reduce pain perception and promote a sense of well-being during menstruation.
The gentle stretching helps to relieve tension and cramping in the abdominal area, which are common symptoms of menstrual pain.
The final position of this asana resembles a camel. It is an asana that helps remove complacency and builds a stronger emotional disposition.
Starting position:
1. Assume a kneeling position on a mat and support the body on the knees, with the toes curled in.
2. Slowly, lean backward, and take the arms behind.
3. Fix the cup of fingers to the ground, with the fingers pointing outward and the thumb towards the toes.
4. Keep the arms straight, eyes open, gaze fixed at a point.
Steps:
1. Inhaling, slowly lift the pelvis and push the body above the waist, outward and upward.
2. Allow the neck to gently fall backward. Complete the first 2 steps while inhaling.
3. Maintain this posture, retaining the breath, for double the inhalation time (final position).
Posture Release:
1. Exhaling, gently draw back the upper torso and then straighten the neck.
2. Releasing the palm, attaining the kneeling position.
Recommended practice:
1. Recommended counts for breathing rhythm - 3:6:3 seconds or to a ratio of 1:2:1, as per individual comfort.
2. Practice 3 rounds (preferably in the morning), pause in between rounds.
3. In the case of a static pose, maintain the final position for 30 seconds, gradually taking it up to not more than 1 minute, with regular practice. Breathing should be normal – slow and rhythmic.
Benefits:
This asana involves a deep backbend that stretches the entire front of the body, including the abdomen. This stretching helps to relieve tension and cramping in the abdominal muscles, which are common symptoms of menstrual pain.
It also stimulates the endocrine glands, including the adrenal glands and ovaries. This stimulation may help regulate hormonal imbalances that can contribute to menstrual pain.
Bhadrasana is mentioned as a meditative asana in The Hatha Yoga Pradipika, which is known as the destroyer of diseases. It says that a Yogi can get rid of fatigue by sitting in this asana.
Starting position:
1. Sit on the mat, legs fully stretched forward, feet together– toes pointing upwards and hands beside the body, palms resting on the mat.
2. Keep the neck straight, chest thrown well forward, the abdomen in normal contour, and the chin drawn in. Focus your eyes at one point straight ahead.
Steps:
1. Inhaling, draw both the legs close to the body, keeping the legs in contact with the floor, with the knees bent outward and the soles of the feet together.
2. Bring the feet, with the toes pointing outward, close to the generative organ, the heels towards the perineum very closely. If required, clasp the feet to bring the heels as close to the body as possible.
3. Once this position is secured, place the hands on the respective knees pressing them down (final position).
4. Maintain this position for 1 - 2 minutes, as per individual comfort–breathing should be normal–slow and rhythmic.
Posture Release:
Return to the starting position by slowly stretching the legs.
Recommended practice:
Daily - as per individual comfort.
Benefits:
Bhadrasana helps balance hormonal levels, which may contribute to reducing menstrual pain over time.
The gentle stretching and relaxation in Bhadrasana can help relax the abdominal muscles, easing cramps and discomfort commonly experienced during menstruation.
The way of folding the legs in this asana resembles the tail of a fish while the rest of the body represents its body and head.
Starting position:
1. Lie supine (on the back) on a mat, hands beside the body.
2. Keep the legs together (heels touching), toes pointing upwards.
3. Keep the mind relaxed and passively aware. Breathe normally.
Steps:
1. With the aid of the hands, gently fold the legs as in Sukhasana or Padmasana.
2. Now, draw the hands from the sides under the head, bending the hands at the elbow.
3. Clasp the opposite elbows and let the hands rest on the mat, above the head.
4. Maintain this position, breathing rhythmically for 1-2 minutes (final position).
Posture release:
1. Slowly unclasp the hands and bring them back to the sides.
2. Gently unfold the legs and come back to the starting position, taking support of the hands.
Recommended practice:
Practice for 1-2 minutes/session.
Benefits:
Matsyasana involves arching the back and lifting the chest, which stretches the abdominal muscles. This stretching helps to relieve tension and cramping in the abdominal area, providing relief from menstrual discomfort.
It also stimulates the reproductive organs, including the ovaries and uterus. This stimulation can help regulate hormonal imbalances and promote overall reproductive health, reducing menstrual pain over time.
In addition to the above yoga poses for menstrual pain , here are a few additional tips to manage your menstrual discomfort.
Apply a hot water bag - Anytime during the day, place a hot water bag on the abdomen; this will provide immediate pain relief as well as increase blood circulation in that area. Also, during the menstruation phase, bathe with warm water to ease aching muscles and to alleviate related discomfort.
Don't put undue strain on yourself - Ensure that in the whole day you don't perform any physical tasks such as lifting heavy objects, intense exercise, and so on, to avoid straining your body and adding to the pain and discomfort. All your activities should be light and comfortable. Remember to rest and relax during the day.
Drink Turmeric Milk - Having turmeric milk at night can aid your body's recovery from pain and discomfort while you sleep. Turmeric also has anti-inflammatory properties that can help relieve cramps.
Therefore, incorporate these practices into your routine to naturally and effectively alleviate period pain, utilizing the benefits of period pain yoga.