While the basics of menstruation are something all women have in common, each woman experiences her period differently. Period cramps and other monthly body aches happen because the uterus contracts the connective tissue and muscular infrastructure around the low back, hips, belly, and thighs. Cramps are a common menstrual complaint among women; don’t let them take over your month. Fortunately, there are some simple steps you can take and we show you how to stop cramps.
Try these 4 yoga techniques to relieve your cramps:
- Child’s Pose
This is great for lower back pain and super easy to do. Begin in a kneeling position. Lower your buttocks towards your heels. Sit up straight, then exhale and stretch your body down and forward, so that your stomach rests on top of your thighs. Extend your arms above your head, and rest them along the floor, and rest your forehead on the mat. Down the length of your spine and arms. Hold for up to a minute or longer, breathing softly. To release, use your hands to gently walk your body upright and sit back on your heels.
- Seated Straddle
Open both your legs wide into a seated straddle. Again, a supported forward fold with a bolster or blankets is a great option. We’re concentrating on those hamstrings again, but are also stretching the inner thighs and lengthening the spine. You can go as deep as you like here or remain sitting upright. While you’re menstruating, you might not reach your optimum depth in the bend and that’s perfectly fine.
- Reclined Butterfly Pose
Lay on your back, bend your knees, and place your feet on the floor. Let your knees fall out to the sides and the bottoms of your feet. It’s nice to put a block or pillow on the outside of each knee for support. Put one hand on your belly and one hand on your heart. Breathe long and deep. With each exhalation, let your inner groins release and relax. This pose is suitable for everyone.
- Head-To-Knee Forward Bend
Start on the floor in a seated position with your legs extended forward. Bend the right knee outward to a 90-degree angle and press the right foot into the inner left thigh. Grab the left shin or foot, inhale, square the hips, and lengthen the torso over the straight leg. Exhale, fold forward slowly from the groins. Extend the spine and lengthen through the chest. Allow your back to lengthen instead of round.
Pull your left toes back towards you and extend through the left heel while firmly pressing the right foot into the left thigh. Press your sit bones down towards the floor. Continue to breathe steadily while gazing at the left foot. Stay in this pose for 1 to 3 minutes and then switch sides.
Read more: Your period blood color- does it matter?
Reported by Dr. Himani