You have an eventful weekend ahead of you and guess who comes knocking at your door on Friday night, Aunt Flo. Yes, we know how the feeling. You, discomfort and pain will be best friends for the next few days. The main thing that makes it worse is the goody bag that comes along with Aunt Flo—cramps, crippling back pain and nausea.
While there’s nothing much you can do about your body’s natural process, there’s definitely a way to reduce any pain and discomfort you feel during your period. Give your body the relief it deserves with these simple and easy yoga asanas. Here is a list of poses that can help reduce the effects of period pain if practiced regularly!
Balasana – Child’s Pose
How to do it:
Kneel on the floor and sit on your haunches as you spread your knees, hip width apart. Exhale and bend forward with arms stretched out and forehead comfortably resting on the floor. Maintain the posture for several minutes. Inhale once you are ready to get back up.
Massages the abdominal organs
Applies gentle pressure on lower abdominal to soothe cramps
Soothes aching back
Supta Matsyendrasana – Supine Spinal Twist
How to do it:
Lie on your back and bend both knees while your feet grounded on the floor. Bring the left knee to your chest and straighten out the right leg. Gently shift the left knee onto the right side of the body. After that, extend your left hand fully towards the left side while placing your right hand on your left knee. Turn your head towards the left, looking over your left shoulder. Stay in this position for several minutes while inhaling and exhaling. Ensure that you do not feel much pain while doing this posture. Then draw up the left knee back to the chest and go back to starting posture. Repeat on the other side.
Strengthens and stretches spine, chest and hips
Reduces uterine cramps
Soothes and stills the mind
Pro Tip: Shapes the waistline
Baddha Konasna – Bound Angle Pose
How to do it:
Sit up straight and stretch out your legs in front of you. When you exhale, join both the feet together and bring them closer to your pelvis. Go in as much as your body allow. Always listen to your body. Once you’re in position, lower your knee as close as they can go towards the floor, opening your hips and thighs. Maintain for 30 seconds to 1 minute as you breathe gently. Get back to the starting position as you inhale.
Stretches the groin area and thighs and makes knee joint supple
Helps relieve menstrual pain as it relaxes the uterine area
Relaxes the body and relieves fatigue
Pro Tip: Strengthens hamstrings and shapes thighs
Setu Bandhasna – Bridge Pose
Lay on your back and bend your knees upwards while the soles of your feet are grounded firmly on the ground. Clasp both ankles with your hands and inhale while lifting the pelvis and chest upwards till your body forms a bridge. Be very careful to not over lift your body, especially for those who suffer from back pain. Maintain the posture for 30 seconds to 1 minute. You may choose to keep your hands facing downwards or in interlock position. Exhale as you get back into the starting position. Be sure to lower your back to starting position very gently and not hitting your back on the floor right away.
The spine is energized and the backaches get reduced
Relieves menstrual cramps
Calms the mind and reduces anxiety
Bitilasana – Cow Pose
Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Your fingertips should be pointing towards the front. Place your shins and knees hip-width apart. Inhale and lift your chin and chest, and gaze up toward the ceiling while sucking your belly inwards as much as you can. Hold the position for 10 seconds. Exhale and come to the neutral position. Repeat about ten times.
Massages all the organs in the abdomen by increasing blood flow
Reduces symptoms of pain during menstruation
Stretches the body and spine
End the yoga session with Savasana or Corpse Pose. Lie flat on your back taking the full support of the ground, hands lying palms upwards at the sides. Listen to your breathing and feel completely relaxed. Doing these asanas regularly will help to reduce menstrual cramps altogether.