4 Yoga Poses for Period Cramps

October 5, 20246

Yoga Poses for Period Cramps

Yoga to reduce period pain

The period cycle for each person can be different mentally and physically. Some women may experience mood swings during this period, and others may experience excruciating pain. Period can be accompanied by different conditions such as nausea and dizziness. You should note that some sports, including yoga, are very effective in reducing period pain. Also, a healthy and appropriate diet can be effective in reducing period pain.

First, consider some areas of your body that usually experience cramping pain. Such as: abdomen, pelvis, hips and back. The pain in these areas can be reduced and even cured by yoga. In addition, the emotional symptoms of PMS and menstruation can also be reduced with yoga, so yoga can be beneficial for more than treating period pain.

In addition to increasing relaxation and health in the body, yoga also helps to reduce pain such as period pain. Stay with Impo in this article to know the effects of yoga to reduce period pain and yoga methods to reduce pain. learn

Benefits of yoga

In addition to yoga to reduce period pain, this exercise has many physical and mental benefits, including:

Build muscle strength
Increased flexibility
Promote better breathing
Support heart health
Help with addiction treatment
Reducing stress, anxiety, depression and chronic pain
Improve sleep
Improve overall well-being and quality of life

By doing yoga, you have not only done yoga to reduce period pain, but you will also have all of the above.

Yoga exercises to reduce period pain

There are several different styles of yoga and countless poses and adaptations. You should know that starting from scratch can be a bit difficult! Whether you have a significant amount of yoga experience or no experience at all, we want you to be able to use yoga to treat your menstrual cramps.

Here are some specific yoga moves for menstrual cramps. If you suffer from period pain, try yoga movements to reduce period pain and be sure to do these movements. You don’t lose from exercising!

Baby or child movement

The movement of a child is a stretching movement and does not have a high level of difficulty. But this movement, with the tension it creates in the back, reduces the pain in the back, and eliminates fatigue. Not only is this yoga movement effective for reducing period pain, but it is also suitable for working people who spend hours at a desk or standing.

1- To perform this movement, it is better to make a wide base.
2- Bend your knees and place them on the floor.
3- Extend your arms and bend as easily as you can.
4- If possible, take five deep breaths, rest your forehead on the mat in front of you, at this time you can turn your head to both sides and take a deep breath in each turn.
5- In this movement, you can relax your hips and slowly stretch your lower back muscles.

body movement

This pose is a closing pose for yoga and can be helpful in practicing mindfulness, as well as overcoming menstrual pain. This movement is less about stretching your body and more about relaxing or focusing your mind. Corpse Pose is also called Savasana.

1- Lie flat on your back and rest your palms upwards.
2- Slowly relax your body, from the top of your head, then your neck, shoulders, spine, arms and hands, thighs, legs, ankles and finally your feet.
3- Take a deep breath and try to think about something other than period pain. Corpse pose is the best time to practice diaphragmatic breathing (or abdominal breathing). Take long, deep and controlled breaths and avoid rapid and shallow breathing.

pigeon movement

If you suffer from period pain, yoga is for reducing period pain. Right now, spread your feet and do all these movements. It is enough to spend only 30 minutes to feel the pain of your period decrease.

The pigeon pose helps your lower back feel more relaxed as it takes the pressure from menstrual cramps. The pigeon pose helps to stretch and relieve the pain felt in the lower back.

1- First, sit upright.
2- Bend your right knee and stretch your left leg behind you. while placing your hands on your hips.
3- Arch your back.
4- If you put your arms above your head and bring your hands together, you can get a stronger stretch.
5- Put yourself on all fours.
6- Bring your right knee forward towards your right wrist and stretch your right ankle so that it is in line with your left hip.
7- Slowly slide your foot back. For balance and depending on your flexibility, you may need to place your hands on the floor.
8- As your leg is pulled back, you will feel a stretch in your left hip and you may also feel a stretch along your right side, but this movement should not be painful. If it is painful, you need to change your position.
9- Before returning to the normal position, take a few deep breaths in this position and repeat this position 5 to 10 times with your right leg and bent left knee.

Cow cat movement

The cow cat is a two-part pose that targets not only your back, but also your abs. This movement proves that yoga is useful for reducing period pain. As long as you do it right.

1- Start with cow pose.
2- Lie on your hands and knees.
3- Check to make sure your hands are aligned under your shoulders.
4- Your knees should be under your hips.
5- Slowly stretch your head upwards and stare at the sky while breathing.
6- At the same time, lift your tailbone to the sky and drop your stomach to the ground.
7- Now it’s time to move to the cat pose.
8- Take a few deep breaths.
9- Then after a deep breath, slowly exhale and bend your back.
10- Your head and tail are pulled towards the ground.
11- The gentle arch of the spine warms up the back muscles and also stretches and strengthens your abdomen.
12- Exhale in the cat pose and inhale on the cow movement. Repeat 5 to 20 times until your pain is relieved.

Recumbent rotation movement

This movement is very useful for your back and lower abdomen, especially your uterus, and it makes yoga to reduce period pain.

1- First lie on your back.
2- Bend your left knee and then lower it to the right side.
3- Look to your left, and extend your arms wide.
4- Place your palms flat on the ground.
5- Take five deep breaths.
6- Stretch your left leg towards the ground and repeat this movement with your right leg bent to the right.
7- This position should relax your back, hips and shoulders.
8- Repeat 5 to 10 times on each side.

bridge movement

If you are an employee or suffer from period pain and back pain, be sure to try the bridge movement. This movement also proves that yoga is very effective in reducing period pain. Bridge pose builds strength in the hips, thighs, calves, and ankles, and stretches the chest and shoulders.

1- Lie on the floor with your knees bent and directly on your heels. Place your hands at your sides, palms down.
2- Exhale, then press the feet on the floor to raise the hips a little.
3- Put your hands under your waist and push your arms down.
4- Raise the hips more so that the body creates a straight line from the head to the knees and bring the chest towards the chin.
5- Take five deep breaths.
The bridge movement is very suitable for beginners and those who do not have much experience in yoga.

Cobra movement

Does it affect your chest, shoulders, stomach and neck? Do you suffer from excruciating menstrual pain? Add this simple yoga move to your daily routine.

1- Lie on the floor and put the thumbs directly under the shoulders, stretch the legs and the tops of the feet are on the floor.
2- Tighten the pelvic floor and pull the hips down and press the hips.
Press the shoulders down.
3- Reduce the pressure in the palms, inhale, and lift the chest a few centimeters off the ground, and only lift as much as possible without putting pressure on the hands.
4- Relax, exhale and repeat this for 5 minutes.
5- This gentle yoga pose helps strengthen the back while opening the hips, knees, ankles and thighs. And it makes yoga useful for reducing period pain.

Chair movement

1- Straighten your back and sit and place your shoulders in line with your hips.
2- Put your hands on your knees or thighs and look forward.
3- Pull the shoulders down.
Take a deep breath 4-5 times.
5- Place a support such as a blanket or other support under the hips so that the knees are level or slightly lower than the hips.

last word

As mentioned, yoga is very effective for reducing period pain, and not only yoga is effective for reducing period pain, but also for reducing back pain, lumbar disc, increasing relaxation, massaging the soul and mind, strengthening and increasing physical strength, reducing pelvic pain. And it is useful for relieving chest pains.

Yoga is a mind-body practice that is considered one of a variety of complementary and integrative health approaches. Yoga can help you relax and manage stress and anxiety. Yoga often includes poses, also called postures, along with controlled breathing exercises and meditation or relaxation. These are a series of movements designed to increase strength and flexibility.