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Are you like me and have painful menstrual cramps? Laying in your bed feeling like someone is stabbing your uterus and ovaries. The only thing you feel like doing is watching cheesy movies, nap, cry, and eat ice cream. If you’ve been thinking about doing yoga and lacking the motivation to actually roll out your mat at home or head to a class, you might be interested in this: yoga can actually help ease cramps, headache, anxiety, and other period-related symptoms. If you have been practicing, yoga for a long time, these benefits will be even more likely, but even doing yoga for 5 minutes can help even your most stubborn period pains disappear. Different poses have different benefits so I’ve rounded up 7 easy poses that will have you saying “ommmm” and “ahhhh”.
1. Bound Angle Pose – Baddha Konasana
Diarrhea and constipation are par for the course when it comes to periods, thanks to the release of prostaglandins that cause your uterus to contract. Not super fun but, thankfully, bound angle pose can help. Not only does it soothe your digestive system but it can also provide relief from painful menstrual cramps. Oh, and it stimulates your ovaries making it a reproductive health power pose. If you’re feeling fatigued, spend some time in bound angle—it’ll revive your energy, too.
2. Reclined Bound Angle – Supta Baddha Konasana
Period-induced anxiety making you feel a bit out of sorts? You need this pose. Reclined bound angle is similar to bound angle however you a leaning back instead of forward. The list of PMS symptoms that this pose helps is extensive—from fatigue and insomnia to anxiety to headaches, soothes your internal organs, relieves lower back aches, and a great meditative pose, your period doesn’t stand a chance against this relaxing post. Since you’re leaning back into the pose, your abdominal muscles relax which can help ease cramping.
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3. Child’s Pose – Balasana
Yoga isn’t just about external flexibility. The impact of many poses also benefits your organs, acting as a sort of internal massage. Child’s pose does this by flexing your reproductive organs, as well as releasing tension in your back, shoulders, and neck. If you’re among the masses of uterus owners who feel achy in the muscles and joints during menstruation, you’ll love this simple pose. Stay in it as long as you want—the calming effects it has on your mind are just as beneficial as the relaxation your body will feel.
4. Wide Angle Seated Forward Bend – Upavistha Konasana
Speaking of mind-calming poses, wide angle seated forward bend is . On your period or not, stretch into this pose when the stress of life is getting to you. Like with every other pose, the benefits aren’t singular. This forward bend helps to stimulate your abdominal organs, leading to less painful cramps (both in the short and long-term).
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5. Reclining Twist – Bharadvaja
One of the most popular poses for dealing with menstrual pain is the reclining twist. Why? Because it feels good and has massive health benefits. For starters, your back and hips will get a great stretch (much-needed if you’re dealing with aches and pains from your period). But your digestive organs are getting just as much stimulation due to the fresh blood flow from this pose. Win-win!
6. Inverted leg pose – Viparita Karani
Physical, mental, and emotional benefits abound in this pose. Like with many of the other poses we’ve talked about, inverted leg pose improves circulation and digestion, lowers blood pressure, boosts energy levels, and soothes the nervous system. It’s also said to increase creative thinking and problem solving (super helpful if you’re in the stage of menstruation where you feel like you can’t focus!). Emotionally, inverted leg pose can help you keep your chill, even in the midst of mood swings.
7. Head to Knee- Janu Sirsasana
The stimulating effect that forward bends have on the abdominal and reproductive muscles are unparalleled. The head to knee forward bend is another pose that can be modified to your experience level. No matter how you modify it, head to knee forward bend supports your reproductive and digestive system, relieves anxiety, fatigue, headaches, menstrual cramps, and can even help soothe mild depression.
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Practice these asanas throughout the month until your period begins. Once your period starts, practice pranayamas (gentle breathing), meditation, and simple poses such as Yoga Nidra. Avoid vigorous physical and mental activity while menstruating.
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