Yoga Poses for Period Cramps

Most women have to face pain and cramps during their periods every month. In medical language, it is called primary dysmenorrhea. During this time, some women have less pain, while others face unbearable pain. Due to this severe pain and cramps, it becomes difficult for them to perform everyday tasks. Usually, young women are more prone to experiencing it. Dysmenorrhea causes severe pain in the lower abdomen. In such a situation, many girls try to alleviate this pain by taking painkillers, which is not the right approach, whereas this pain can also be reduced naturally. There can be no better option than yoga for this.

Today, in this article, you will learn how the cramps occurring during menstruation can be reduced through Yogasana.

How is yoga beneficial for menstrual cramps?
Yoga asanas beneficial for menstrual cramps
Takeaway

Doctors for Yoga Poses for Period Cramps

How is yoga beneficial for menstrual cramps?

Due to the contraction of the uterus during menstruation, there is a problem of pain and cramps. This happens when a hormone called prostaglandin is released. Some women may also feel pain in other parts of the body like the lower back or hip and thigh due to these cramps. In such a situation, some women take medicines to reduce this pain, while it can be reduced through easy exercises and yoga.

In this regard, the NCBI (National Center for Biotechnology Information) has also published research on its site. Apart from this, research is also available on the site of the International Journal of Physiotherapy and Research regarding the effect of Yogasana on the cramps occurring during menstruation. It has been found in this research that not only can spasms be reduced through yoga, but it is also possible to improve the quality of life.

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Yoga asanas beneficial for menstrual cramps

If a woman is troubled by the problem of cramps during her periods, then she can benefit from doing the following types of yoga. Before that, let us make it clear that if a woman is doing yoga for the first time, then she should only do it under the supervision of a yoga instructor. Also, if there is any physical problem, then she must consult a doctor before doing yoga.

Supta Baddha Konasana

The way to do Supta Baddha Konasana Yogasana is as follows -

First of all, lie down on a flat surface in the state of Shavasana by laying on a yoga mat.
Now slowly bend the knees and bring both legs together and inward. With this, both soles will meet each other.
After this, try to put both knees on the ground. You can also keep a pillow under the knees for support.
Keeping both palms near the hips, press them downwards.
Then lift the upper part of the neck and spine from the ground.
At the same time, while exhaling, pull the lower abdominal muscles inward.
Stay in this state for some time and keep breathing and exhaling at a normal pace.
After this, while exhaling, come back to the normal state.

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Bridge Pose

Come, let us know how to do Setubandhasana -

Lie down on your back by spreading the yoga mat on the ground.
Then, bend the legs and bring the heels near the hips.
After this, hold the ankles with both hands.
Now, while breathing, raise the hips upwards.
Stay in this posture for some time and keep breathing at a normal pace.
Then gradually come back to a normal state.

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Paschimottanasana

The following are the steps to perform Paschimottanasana -

Begin by sitting in the posture of Dandasan on the yoga mat.
Inhale deeply and raise your hands upwards.
Exhale and start bending forward.
Lean forward as much as possible and try to touch your head to your knees.
Try to hold your feet with your hands, making sure not to bend your knees.
Stay in this position for some time, breathing at a normal pace.
Inhale and raise your hands upwards.
Exhale and bring your hands down.

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Viparita Karani

The following are the step-by-step instructions to do the Viparita Karani -

Lie on your back on the yoga mat and keep your entire body relaxed.
Slowly raise both legs upwards.
When your legs come up to an angle of 45 degrees, support your waist with your hands.
Further, raise your legs and make them straight, ensuring that your elbows remain straight and the entire weight of your body is on them.
Stay in this position for some time, breathing at a normal pace.
Slowly return to a normal state.

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Takeaway

While women cannot prevent menstruation from occurring, they can reduce the problems caused by it. Yogasana is the best method to achieve this and can be beneficial in reducing cramps during periods. Some scientific studies have also confirmed that yoga is most effective in alleviating period cramps.

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