Worried about menstrual cramps? Do these easy yoga asanas just to relax yourself and feel much better.
Worried about menstrual cramps? Do these easy yoga asanas just to relax yourself and feel much better.
HEALTH IS WEALTH, PEACE OF MIND IS HAPPINESS, YOGA SHOWS THE WAY!
_ SWAMI VISHNU-DEVANANDA.
Worried about menstrual cramps? Want to continue your routine of exercise in Periods? Looking for a yoga practice during periods?
Period cramps are very common. They affect many people sometimes before and sometimes during their period. In some cases, the pain from period cramps can be extreme and make a serious dent in your daily life.
Yoga is one of the best remedy to relieve Menstrual pains.
The following poses are intended for a restorative home practice and can help alleviate the menstruation cramps, will cure acidity & digestion problems, strengthens the pelvic region, cures urinary problems, & irregular periods.
Hiee there! I am Priyanka.V and today I am here with some relaxing practices that you will love to Practice during your periods.
So without further ado, let's get started...
1) BITILASANA MARJARYASANA (CAT-COW POSE):
The cat-cow pose is one of the simplest asanas to practice. It is a perfect warm-up sequence.
This posture activates the tailbone emphasizing the riot movement of the spine, which increases its mobility.
HOW TO DO :
a) Start with a tabletop position.
b) Inhale, Tuck your toes in, arch your back and take your chin up. This is the Cat pose.
c) Now for Cow pose, drop your head, tuck your chin towards your chest, draw your belly in, make almost 'c' curve with your spine (i.e. round it up towards the ceiling), and extend your toes.
d) Repeat the sequence for at least 10 times.
BENEFITS:
a) Helps relieve stress from menstrual cramps and lower back pain.
b) Stretches the muscles of the hip, back, abdomen, chest, and lungs. Gives great flexibility to the spine.
c)Helps in toning the gastrointestinal tract and female reproductive system.
2) BADDHA KONASANA (BUTTERFLY POSE):
Baddha konasana is a seated pose in hatha yoga as exercise. It relieves stress and anxiety which are considered as two major enemies of a happy, healthy lifestyle.
HOW TO DO:
a)Start in a seated position and bring the souls of your feet together to touch.
b) Now gently clasp hands around feet, elongate and straighten your spine, tucking your chin in toward your chest.feel the stretch in your back.
c) Hold the position for 60 seconds. Relax and repeat thrice
BENEFITS:
a) It Stimulates the heart and improves blood circulation, stretches inner thighs, and groin.
b)Stimulates abdominal organs, prostate gland, ovaries, and kidney.
c)This pose can help relieve mild depression, anxiety, and fatigue. Thus calms your mind and release physical tension.
d) Relieves menstrual discomfort, menopause symptoms, and fights infertility.
3) JANU SHIRSASANA: (HEAD TO KNEE POSE):
It is a twisted forward bending asana that mobilizes joints and increases elasticity in the lumbar spine relieving compression of the spine and sciatica. It also improves concentration and mental endurance.
HOW TO DO:
a) Sit with the legs outstretched in front of you i.e. In Dandasana.
b) Now bend your right knee and place the right foot against the left inner thigh, relaxing the knee down.
c) Now turn your torso toward your left leg. Inhale to lengthen your torso, exhale to walk your hands forward and reach your chest to your left leg. Make sure that the bend initiates from your hips instead of your lower back.
d) When you reach your maximum forward bending limit, relax your heart and head down toward the extended leg, allowing the spine to round.
e) Hold the position for a while. And then release slowly and relax.
BENEFITS:
a) This posture Relieves anxiety, fatigue, headache and menstrual discomfort.
b) Improves digestion. And helps relieve the symptoms of menopause.
4) PASCHIMOTTANASANA (SEATED FORWARD BEND):
It is a powerful, rejuvenating posture that calms the mind and all the muscles.
All the abdominal muscles get vigorously contracted which helps to shed off extra fat accumulated near your belly area.
HOW TO DO:
a) Sit down on your mat keeping your legs in the front and knees straight, arms close to the head.
b) Slowly attempt to bend forward and try to hold the great toes with your hands and then try to put the face between the knees. Elbows should rest on the ground.
c) Hold the posture for 60 seconds and then relax and repeat thrice.
BENEFITS:
a)This is a powerful abdominal exercise. It cures abdominal diseases, strengthens the chest, and improves the flexibility of the spine.
b) It also helps to relieve headaches, insomnia, and Menstrual cramps.
c) Strengthens the thigh muscles, Stimulates the liver and kidneys.
d) Helps to Relieve menopause symptoms.
e) Relieves stress and anxiety.
5) SETU BANDHASANA (BRIDGE POSE):
Derived from the Sanskrit word 'Setu' meaning 'bridge' and 'Bandh' meaning 'lock'.
It is a classic backbend that helps to open the chest and stretches thigh muscles.
This pose brings flexibility to the spine, neck, arms, hip and shoulder joints.
HOW TO DO:
a) Lie down on your back.
b) Now put your feet on the ground near the butt.
c) Slowly raise your body, hip region high off the floor as much as you can. (This helps to resolve the tensions in the upper body.)
d) Hold it for 60 seconds and then slowly return back on the floor.
e) Rest for a while and then again Repeat the procedure.
BENEFITS:
a) Alleviate back pain. Helps alleviate stress and mild depression.
b) Keeps the brain and heart-healthy.
c) Gives a good stretch to muscles of gluteus, back, and hamstrings.
6) BALASANA (CHILD POSE):
One of the resting pose that we usually do as a counter asana for various asanas practice.
It enables you to reconnect with your inner child.
It is one of the best relaxing asana everyone loves to practice.
HOW TO DO:
a) Sit in the vajrasana pose ( i.e. on your heels).
b) Keep your spine neutral and spread your knees hip-width apart.
c) And then slowly raise your hand and move forward place the palms in front of you extending your arms as much as possible.
d) Rest in the pose for as long as needed.
BENEFITS:
a) The benefit of this posture is linked to the entire digestive system.
b) This asana is super calming for the mind.
c) It Elongates the lower back.
d) It gives you physical as well as mental relaxation.
e) Relieve anxiety, alleviate stress, and also helps fight insomnia.
f) Most importantly, relieves backache.
7) SUPTA MATSYENDRASANA (RECLINING SPINAL TWIST):
Supta Matsyendrasana or Reclining spinal twist is one of those stretch where you want to stay for long and you feel yourself being relaxed just being in the pose. It is one of the great posture to help restore balance.
HOW TO DO:
a)Lie down on your back with legs together and hands spread sideways at shoulder level.
b)Palms are placed firmly pressed on the ground.
c) Fold the right leg at the knee, placing the right ankle by the side of the left knee and inhale.
d) While exhaling slowly move the right knee to the right side towards the floor, as far as comfortable and simultaneously turn the head to the left as far as you can. And Hold.
e) Now while inhaling raise the right knee up and turn the head back to the center.
f) Repeat the same with the left leg.
g) Do atleast 5 to 10 rounds both the sides.
BENEFITS:
a) It gives a nice stretch to your shoulders, chest, spine, hips, lower and upper back.
b)It's very therapeutic and releases stress and anxiety.
c) Improves flexibility of the spine. It ensures your spine and vertebrae get enough movement and, therefore, become more flexible.
d) Opens tight shoulders. It helps relieve the stiffness or pain in your spine, hips and lower back.
d)It massages the abdominal organs and strengthens the abdominal muscles.
e) Improves digestion, Tones the waistline and also helps to remove toxins.
8) BHUJANGA ASANA (COBRA POSE):
The name is derived from the Sanskrit word 'Bhujanga' which means 'Snake' and 'Asana' which means 'posture'.
This is one of the rejuvenating exercises that resembles the posture of cobra and is great for reducing the stiffness of the lower back.
It helps to open up the chest and shoulders and improves your breathing pattern.
HOW TO DO:
a) Lie down on your abdomen keeping heels and toes together knees straight and chin on the ground.
b) Now slowly bring your hands next to your chest.
c) Inhale, lift your chest up off the floor by straightening your arms, lift the torso from the waist up off the floor arching the spine backward.
d) Tilt the head as far back as possible and hold the posture for the duration of at least 60 seconds.
e) Exhale and reverse to the position as in point (a)
f) Repeat thrice.
BENEFITS:
a) Helps in strengthening and improving the flexibility of back muscles.
b) Relieves depression and fatigue.
d) Excellent to promote fertility and reduce menstrual pains.
e) Improves your breathing pattern.
f) Strengthens your shoulders, chest, back, and buttocks.
9) MATSYENDRA ASANA ( LORD OF FISHES POSE):
Matsyendra's Pose or Lord of the Fishes Pose, is a seated twisting asana that strengthens and stretches the spine, hips, abdomen, chest, and arms.
HOW TO DO:
a) Sit straight on your mat with your legs stretched in front of you.
b) Now, bend your left leg such that the heel of the left foot lies next to the right hip. (You can also keep the left leg stretched out if you are comfortable that way.)
c) Then, place the right leg next to the left knee by taking it over the knee.
d)Twist your waist, neck, and shoulders towards the right, and set your gaze over your right shoulder. Make sure your spine is erect.
e) Now place the right hand behind you, and the left hand on the right knee.
f) Hold the posture for a couple of seconds and then release slowly. Repeat thrice.
BENEFITS:
a) It increases the elasticity of the spine.
b) Most importantly, relieves back pain and stiffness from between the vertebrae.
c) Stimulates digestive Organs.
d) Opens up the chest and increases the oxygen supply to the lungs.
e) Strengths and lengthens spine, stretches Hips, abdominal muscles, chest and arms.
10) SHAVASANA (CORPSE POSE):
It is the common final pose of a yoga practice. This posture is all about restoration. The body, mind, and soul can all recover during this state.
It helps remove fatigue and gives rest to the mind. It gives you immense peace and relaxation.
HOW TO DO:
a)Lie on your back with your legs straight and arms relaxed at your side. Your palms facing the ceiling.
b)Close your eyes and feel the relaxation. Relax each and every part of your body through this posture.
BENEFITS:
This asana when practiced properly helps to calm the mind, reduces stress, headache, fatigue, and anxiety. And thus relaxes your body completely giving you better sleep.
Thankyou 🙏
Do these easy yoga asanas just to relax yourself during your menstruation. You will definitely love this. It will make you feel calm, patience, and much more relaxed.
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Awesome 👌
ReplyDeleteThank you lots dear,, i want this🥰