When you experience menstrual cramps, it can leave you highly desperate for a solution for it. But doing something like yogic practices can offer you some relief. Many research has proven the effectiveness of yoga for menstrual cramps.
Some of the yoga poses are so efficient in relieving your menstrual pain that they will become an essential part of your pain management routine when you attempt them. Many Cynic doctors encourage their patients to give yoga practices a try. General exercise is excellent for easing the pain, and yoga is one of the best options.
If you want to become a yoga teacher, good yoga teacher training in Rishikesh also gives training about different yoga poses for getting relief from period cramps and pain.
Yoga for period cramps
Doing yoga for relieving your period cramp pain is one of the best strategies.
- But at first, you need to think of the areas in your body that experience pain because of crampings, like your belly, lower back, or hips. These areas can be easily targeted for relieving pain with the help of some yoga poses.
- Some of the emotional symptoms of pre-menstrual syndrome and periods can be decreased by doing yoga. Thus, yogic practices help to do something more than just your period pain. There are so many yoga schools with limitless poses as well as adaptations. It can be overwhelming when you start from scratch.
Here are five specific yoga poses for relieving your menstrual cramps:
- Child pose: It is one of the most acquainted yoga poses, even if you’re a less experienced yoga practitioner or a new yoga practitioner. This poses mainly target menstrual pain, which is found primarily in the back.
For doing child pose, initiate with your knees on the floor. Then go forward and keep your arms extended. Bend down as much as you can if you can lean your head on the mat in front of you for taking five slow and diaphragmatic breathings or breathing where you use your belly instead of your chest. You can also turn your head from one side to another side, slowly taking five lives before you take a turn to the other side.
- Cat-cow position: It is a two-part pose that targets not only your back but also the muscles of your abdomen. Start with a cow pose and see that your hands are adequately aligned below your shoulders. Your knees should remain aligned below your hips. Now stretch your head in an upward direction and gaze towards the sky while you breathe in. Now in the meantime, raise your tailbone in the order of the sky and bend your belly in the direction of the ground.
Now change to cat pose. Take some normal breathe and take a deep inhalation, slowly breathe out and then curl your back. Your head, along with your tailbone, stretches towards the ground. The standard arch of your spine will warm up your back muscles and stretch and tone your abdominal muscles.
Do exhalation during cat pose and inhalation during cow pose? Repeat this about 5-20 times, which helps in relieving your pain.
- Stretching out twist: Both your lower back and lower belly will reap benefits from this yoga pose, at first lie down flat on your back. Now bend down your left knee and lower down it to the right side. Look to your left side and widen your arms. Your palms should remain flat against the ground. It would help if you stayed here for about four or five breathes.
\Now extend your left leg back towards the ground and then repeat the same pose using your right leg bending towards the right. This pose helps in relaxing your hips, shoulders, and back repeat these pose 5-10 times.
First, lie flat on your back. Bend your left knee, and then lower it to the right side. Look to your left, and reach your arms out wide, your palms flat against the ground. You will want to stay here for five or more breaths.
Extend your left leg back to the ground, and repeat the pose with your right leg bending to the right. This pose should relax your back, hips, and shoulders. Repeat 5 to 10 times on each side.
4. Pigeon pose: This pose helps your hips feel more relaxed because they carry out all stress associated with menstrual cramps.
At first, position yourself in an upright and sitting position. Now bend your right knee and then extend your left leg in the back of you. Now arch your back when you place your hands on the hips. Now position on all the fours. Then bring the right knee forward towards the right wrist and then extend your right ankle. Based on your flexibility, you must keep your hands well in position on the ground for proper balance.
When your leg is extended back, you can feel the left hip stretching that is not painful. Repeat the whole practice for about 5-10 minutes.
A 200 hour yoga teacher training in Rishikesh will cover up all these contents.
Finish your yogic practice by doing Savasana. It offers you complete relaxation. With all these practices being remarkably gentle, it is often recommended not to do without a skilled yoga instructor who can easily guide you with the best posture, going and breath.