6 yoga poses for menstrual pain: try them now and relax your mind and body
Most women suffer from dysmenorrhea (menstrual pain) during the menstrual cycle, a discomfort in the abdominal and pelvic area, sometimes very intense enough to affect normal daily life. These cramps occur mainly on the first and second day of the menstrual cycle and when they are very intense it is good to investigate the causes which could be endometriosis, polycystic ovary syndrome or fibroids, among others.
According to a study, 6 out of 10 women report taking anti-inflammatory drugs to relieve menstrual pain, while 51% say they wait for the pain to subside on its own. However, in addition to analgesics and natural remedies, there are other ways to relieve severe pain due to menstruation. For example, maintaining a daily exercise routine allows the body to release endorphins, a hormone that increases well-being and helps stop annoying menstrual cramps. There is no need for high-intensity sports, so a gentle routine like yoga can help relieve pain by stimulating the mind and reducing stress.
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What are the 6 yoga poses for menstrual pain?
Yoga is an ancestral discipline very useful for the well-being of the body and mind. Some positions, accompanied by proper breathing, can help improve some ailments and these, in particular, can relieve pain due to menstruation.
1 - Position of the dove
In this position, you can lean your body fully forward or leave your back straight. First of all, sit in a squatting position, move one leg, leave it under the opposite thigh and stretch the other one backwards. At this point, your breathing should be relaxed and deep. After 3 minutes, change the position of the legs. This posture helps strengthen the lower back and stretch the lower back.
2 - Position of the child
This position consists of bending the knees, resting the buttocks on the heels and extending the arms in front of the head until the forehead touches the mat. Once there, take about 10 slow, deep breaths. This is a great position to relax the back and reduce the pain usually found in the lower back.
3 - Position of the arch
With the abdomen glued to the floor, bend your knees trying to bring your heels towards your butt. Once in that position, bring your hands back to support your ankles and control your breathing. With this posture you can stretch the reproductive organs, the abdominal area and back.
4 - Position of the butterfly
It is a very simple and effective position for relieving menstrual cramps. Once seated, bring the soles of your feet together while checking your breathing. You can lean your torso forward to stretch your lower back and allow your hips to open.
5 - Position of the cobra
Lie face down and with your hands on the mat. Then, stretch your arms out, lift your torso up and slightly back, and look at the ceiling. This posture helps tone the abdomen, strengthen the spine, avoiding possible ailments such as back pain, while helping reduce fatigue and stress.
6 - Position of the forehead to the knee
This position helps massage the abdominal organs. First, sit with your legs extended forward. In this position, bend the right knee, placing the foot under the left thigh with the heel close to the perineum. Once positioned, let your body fall onto the left leg. Grab your left heel with your hands and rest your forehead on your shin. Then, take about 10 deep breaths and change the leg position to do the same process.
These 6 yoga poses for menstrual pain that we just showed you are easy and affordable for everyone. You can do them directly at home and you will immediately see the benefits.
And if you want more, here's an album of yoga poses for all levels. Remember that exercise is the key to maintaining health, so including it in your routine will be very helpful - don't think twice!
