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Period pain benefits & tips to reduce
Such asanas work on balancing the hormonal system, which leads to better and regular menstruation. Stress can cause discomfort that can lead to pain if not dealt with properly.
However, some yoga asanas are so effective at relieving period pain that once you try them, they will probably become a part of your pain management routine. Yogasanas to reduce period pain It is important for women to rest their body and mind during menstruation.
Exercise, in general, is a great way to reduce the pain caused by your period and yoga is one of the best options. Think about the areas of the body that commonly experience pain from cramps – your abdomen, pelvis, hips, and lower back.
These areas can be targeted for pain relief through certain yoga postures. The body position and alignment during each asana help relieve tension and reduce abdominal bloating during your periods. With the right approach and precautions, it can also promote mental clarity. Below are five essential asanas that work to balance the hormone system for a better and more regular menstrual cycle
1) Balasana: (Child’s Pose):
Lean forward, extend your arms, and lower down as far as you can comfortably. If possible, tilt your forehead to the mat in front of you for five slow, diaphragmatic breaths, or breathe using your abdomen instead of your chest.
You can also turn your head from side to side, slowly, for a count of five breaths before turning to the other side. For the child’s pose, start with your knees on the floor. We call this an “adapted” child’s pose because you usually want to spread your knees wider for this pose to aid in pain relief.
Benefits: This asana offers a gentle forward bend with a focus on releasing and releasing tension. Child’s Pose also helps to ground and release tension, which can help you feel more present during meditation.
It is a safe alternative to resting on your stomach during menstruation, as yoga postures involve inversions and backward bends, which can increase bloating and abdominal discomfort due to menstrual blood flow. Balasana is also relaxing and gives you a sense of calmness after ending your menstrual cycle.
2) Reclining Twist:(Reclining Twist ):
First of all, lie down straight on your back. Bend your left knee, and then lower it down to the right. Look to your left, and spread your arms at your sides, your palms facing the ground. You’ll want to stay here for five or more breaths.
Extend your left leg back to the ground, and repeat this pose by bending your right leg to the right. This pose should relax your back, hips, and shoulders. Repeat 5 to 10 times on each side.
Benefits: From fatigue and insomnia to anxiety to headaches, your period doesn’t stand a chance against this relaxing post. As you are leaning back into the pose, your abdominal muscles relax which can help reduce cramping. It gives relief from pain during periods.
3) Fish Pose (for period pain reduction)
Matsyasana comes from two words: Matsya – which means fishAsana – which means posture Press your forearms and elbows into the floor and lift your chest to form an arch in your upper back. Lift your shoulder blades and upper torso off the floor.
Tilt your head back and bring the crown of your head to the floor. Keep pressing with your hands and forearms. Very little weight should be pressed through your head. Keep your thighs active and energetic. Press out through your heels. Hold for five breaths.
To release the pose, press firmly through your forearms to lift your head slightly off the floor. Then while exhaling, bring your torso and head to the floor. Draw your knees into your chest for a knee-to-chest pose (apanasana) for a few breaths, and then stretch and relax your legs.
Benefits: The fish pose is a wonderful asana to ease menstrual pain by supporting the lower back with a slight backend. As our posture worsens around menstruation, these gentle backbends help to decongest the spine and reduce any shoulder and neck tension that builds up around menstruation. It is also therapeutic for the bladder and urethra.
4) Bhujangasana (Cobra Pose) for period pain
Bhujangasana is derived from the word Bhujanga meaning cobra or snake and asana meaning posture. Lie on your stomach with your toes on the floor, soles facing up; Keep your forehead on the ground. Keep your feet close together, with your feet and heels touching each other lightly.
Place both hands in such a way that palms are touching the ground under your shoulders, elbows parallel and close to your torso. Taking a deep breath, slowly raise your head, chest, and abdomen. Keep your navel on the floor. With the help of your hands, pull your torso back and off the floor. Make sure you are applying equal pressure on both palms.
Keep breathing with awareness as you twist your spine, vertebra by vertebra. If possible, straighten your arms, bending your back as much as possible; tilt your head back and look to maintain the posture while breathing evenly for 4-5 breaths.
Benefits: It strengthens the abdominal and uterine muscles, relieves pressure on the ovaries, and is ideal for relieving menstrual discharge pain and swollen back pain. It also stretches the chest, neck, and shoulders, relieves spinal tension, and calms the mind.
5) Baddha Konasana: (Bound Angle Pose): for period pain reduce
Begin sitting in Dandasana pose with your spine straight and your legs extended on the mat in front of you. Place your palms on the mat and rest your arms at your sides. Bend your knees and pull your heels in toward your pelvis.
Press the soles of your feet together and leave your knees open on either side. It is important that your knees are only left as open as they will go never put pressure on your knees in this pose! Grasp your big toes with your first two fingers.
Press the outer edges of your feet firmly together, and press them firmly to the floor as well. sit straight. Extend through the crown of your head through the length of your entire spine. Stay in this posture for five minutes. To release the pose, first release the clasp with your toes. Then, slowly raise your knees and extend your legs once again on the floor in the Dandasana pose.
Benefits: Not only is this asana ideal for people with menstrual cramps, but it is also good for digestion and constipation. It is believed that a few minutes of practice of this asana provides relief from back pain, and stretches the hips, knees. The asana helps in relieving fatigue and dizziness. Staying in this posture for a few minutes stretches the muscles of the lower part of the body. This improves blood circulation in the abdominal region and relieves pain during periods.
A few things to keep in mind to period pain:
– Do some basic yoga exercises every day, even if you only have 10 minutes.– Learn about your body chakra and how it works.– Understand the physical ways yoga can help you physically, with joint pain, cramps, swelling, and more.– Be aware of potential pitfalls.– Be mindful of breathing.– The more aware you are of your body, the easier it will be for you to realize whether you are experiencing discomfort related to your period.
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