Yoga to reduce menstrual cramp

Yoga to reduce menstrual cramp | fitROSKY

fitROSKY February 08, 2022

Menstrual cramps (Dysmenorrhea) are pains in the lower abdomen area. some women feels it just before and during the periods. severity of the menstrual cramps may vary for some women it merely annoying and for other it much severe that it can hamper their daily activities for a few days every month.

Menstrual cramps are caused because of contraction of uterus muscles due to stimulation of prostaglandin.

>> : Home remedies for irregular menstruation

Symptoms

It starts 1-3 days before periods and subside in 2 to 3 days generally.
Pain in lower back and thighs
Throbbing pain in your lower abdomen

Some women also feel:

Loose stools
Headache
Dizziness
Nausea

This article shows that yoga may help you relief menstrual cramps:

A 2017 study has shown that yoga may be a possible complementary treatment for primary dysmenorrhea.(1)

1. Bow pose

Lie down on your stomach on the ground, bend your knee toward hips and reach your arm back and hold the ankle, now gently start raising your chest up and also lift your thighs off the floor. Hold this position for 5-6 breath and repeat.

Bow pose | Yoga to reduce menstrual cramp

2. Matsyasana

First lie on your back on the mat keep your foot together and place your hand underneath the hips. Palm facing down. Now bring the elbows closer toward each other. Slowly breath in and lift the head and chest up, keeping the chest elevated, lower your head to the backward and touch crown of the head to the floor. Now put the weight on elbows not on the head, lift your chest up from in between the shoulder blades, press the thighs and legs to the floor and now hold this position as much as you can.

Matsyasana | Yoga to reduce menstrual cramp

3. Cobra Pose

First comfortably lay down on the mat now put your palm on the floor directly under your shoulder, start bending elbow straight back and touch them to your side don't let them open. Gradually inhale and start lift your chest in upward direction. Only upper part should be lift and lower ribs should touch the ground, now hold the position for 10sec and then lay down and repeat the same.

Cobra Pose | Yoga to reduce menstrual cramp

4. Half spinal twist

Sit down with legs straight, now bend your left leg towards your body and place your left leg outside the right leg. now bend your right leg and place close to hips. place your right hand over the left knee
and turn your upper body from waist and face over the left shoulder. now hold the position for a while. now repeat with another side.

Yoga to reduce menstrual cramp | Half spinal twist

5. Savasana

Savasana is one of the simple yoga in which you have to lay down on your back on the yoga very straight and now open your feet.your palm should be in upward direction. role your shoulder down your back and hold the position for a while and repeat it again.

Savasana | Yoga to reduce menstrual cramp

6. Cat cow pose

Sit on your palm and on knees. Place your both palm underneath the shoulder and knee under the hip.
Now as you start breath in as you look up and let your abdomen go down toward the floor and when you breath out as you look down and let your back go upwards. continue the movements with 5-6 reps.