Yoga can be a beneficial practice for individuals during menstruation, as it can help to alleviate physical discomfort and promote relaxation and mental well-being. Certain yoga positions, or asanas, are particularly helpful during this time, as they can help with period cramps, reduce bloating, and ease tension in the body.
It is important to listen to your body and modify or skip certain poses if they feel uncomfortable. Yoga for menstruation? Continue reading. It is also suggested that you consult a healthcare professional before starting any new exercise regimen, specifically if you suffer from any existing medical conditions.
1. Yoga for Menstruation
Can you do yoga while on your period? is a common question. The answer is yes, yoga practice can be helpful during your period pain, especially if you’re having unpleasant symptoms.
Most young women feel discomfort, menstrual cramps, menstrual pain, a bulky abdomen, heavy bleeding, energy loss, digestive disturbances, difficulty sleeping, unpleasant mood changes, and other symptoms during menstruation.
Premenstrual syndrome, which includes all of these PMS symptoms, can impair a woman’s capacity to conduct herself regularly during her menstrual cycle. The very last place you might want to seek solace after reading this list is on a yoga mat.
Many of us would prefer to stay in bed with a hot water bottle and some crackers than do yoga poses (physical poses of yoga).
1.1. How Does Yoga Alleviate Period Cramps and PMS?
Yoga for menstruation? Depending on the person, period pain can range greatly in intensity and duration. Also depending on their age and reproductive stage, many people might even go through phases in their life when their cramping is worse and less frequent.
In contrast to the uterus contracting, people who suffer unpleasant cramps occasionally also feel pain in other areas of their body, such as lower back pain or even hip and thigh discomfort.
Workout has long been advocated as a technique to lessen back pain and stiffness associated with PMS. Exercise intensity may have an impact on pain alleviation; higher-intensity exercise might reduce inflammation, while yoga and other low-intensity exercises can lower cortisol and prostaglandin levels.
2. Yoga Poses to Help Ease Menstrual Pain
Many people experience menstrual pain or discomfort during their monthly cycle. While there are various medical treatments available to alleviate menstrual pain, some individuals may also find relief through yoga.
Certain period yoga poses can help to alleviate cramps, reduce bloating, and ease tension in the body during menstruation. Yoga for menstruation? It is important to listen to your body and modify or skip certain poses if they feel uncomfortable.
Before beginning any new workout program, it is also advised that you speak with a healthcare provider, especially if you have any inherent medical issues. Here are several yoga positions that could reduce menstrual discomfort.
2.1. Bound Angle Pose – Baddha Konasana
Bound Angle Pose, often referred to as Baddha Konasana, is a yoga pose that opens the hips and knees while also gently stretching the inner thighs and groins.
It entails sitting with the knees bent and the soles of the feet touching while holding on to the feet or ankles with the hands.
This posture can help improve flexibility and mobility in the inner thighs and hips and can also pain relief, relieve tension in the lower back and pelvic region.
2.2. Setu Bandha Sarvangasana (Supported Bridge Pose)
Setu Bandha Sarvangasana, also known as Supported Bridge Pose, is a yoga asana that involves lying on your back and lifting your hips up to create a bridge shape.
The pose is often supported by placing a block or other prop underneath the sacrum. It can help to stretch the chest, neck, and spine, as well as strengthen the legs, buttocks, and lower back. As a therapeutic pose in yoga, it can also be utilized to reduce stress and anxiety.
2.3. Paschimottanasana (Western Stretch/Forward Fold)
Paschimottanasana, also known as Western Stretch or Forward Fold, is a yoga asana that involves sitting with legs stretched out in front of you and then bending forward to touch your toes or ankles.
It is safe to practice Paschimottanasana during your period, but it is important to listen to your body and avoid any discomfort or strain.
Some women may find it helpful to use props such as a blanket or block to support their hips or head in the pose. Paschimottanasana can be a calming and grounding pose and may help to alleviate menstrual cramps and discomfort.
2.4. Viparita Karanai (Legs-Up-The-Wall)
Viparita Karani, also known as Legs-Up-The-Wall pose, is a gentle yoga inversion where you lie on your back with your legs extended up a wall or another elevated surface.
It is generally safe to practice this pose during your period, as it can help to alleviate menstrual cramps and reduce stress and fatigue.
The pose can also improve circulation and promote relaxation, which can be beneficial during menstruation. To avoid any pain or strain, it’s crucial to pay attention to your body.
2.5. Child’s Pose – Balasana
Child’s Pose, or Balasana, is a gentle yoga pose that involves kneeling on the floor and bringing the forehead down to rest on the ground, with the arms extended forward or resting alongside the body.
It is generally safe to practice Balasana during your period, as it can help to alleviate menstrual cramps and reduce stress and fatigue. The pose can also be a calming and grounding posture that can help to soothe the mind and body.
2.6. Downward Facing Dog Pose
Downward Facing Dog, or Adho Mukha Svanasana, is a yoga pose that involves starting on your hands and knees and then lifting the hips up and back, creating an inverted V-shape.
It is generally safe to practice Downward Facing Dog during your period, but it may not be comfortable for everyone. Some women may experience discomfort in their abdominal organs or lower back in this pose during their period, and modifications or alternate poses may be more suitable.
2.7. Reclining Twist – Bharadvaja
Reclining Twist, or Bharadvajasana, is a yoga pose that involves lying on your back and twisting the spine to one side while keeping the shoulders and opposite hip grounded on the floor.
Due to its ability to reduce lower back and abdominal strain, it may be a helpful pose for menstrual pain and irritation. The twisting motion can also stimulate the internal organs and promote healthy digestion.
2.8. Cat Pose
Cat Pose, or Marjaryasana, is a gentle yoga pose that involves starting on your hands and knees and then arching the spine up towards the ceiling, while tucking the chin to the chest.
It is generally safe to practice this pose during your period, as it can help to alleviate menstrual cramps and reduce stress and fatigue. The pose can also help to stretch and strengthen the spine and improve circulation.
2.9. Cow Pose
Cow Pose, or Bitilasana, is a gentle yoga pose that is often paired with Cat Pose, as it involves starting on your hands and knees and then lifting the head and tailbone towards the ceiling, while arching the back.
It is generally safe to practice Cow Pose during your period, as it can help to alleviate menstrual cramps and reduce stress and fatigue. Along with improving circulation, the pose can aid to expand and stabilize the spine.
3. Yoga for Women: Yoga Sequence for Menstruation
Yoga therapist: Yoga Sequence Builder: Plan your yoga sessions, develop a foundation for yoga sequencing with sequence guidelines, and obtain inspiration for yoga sequencing from daily yoga sequences and signals.
3.1. Opening
When menstruation time comes around, students will perform this process. It is possible to do it for a week prior to your period or even the full month when it doesn’t occur.
Yoga affects every person differently, so it’s important to take note of any unimpressive changes you notice. Wherever necessary, the sequence should be modified to make it more enticing and fluid.
With the first sequence under this category, “Opening,” the abdominal muscles, muscles near the spine, hip muscles, and pelvic floor muscles are the areas of concentration.
3.2. Square Breathing
It is always crucial to maintain mental and physical tranquility in order to reap the rewards of yoga, and it is for this reason that commencing the yoga sequence with pranayama is advised.
The mind is sharpened by pranayama practice, promoting a full, deep, and smooth flow of energy into the body. Start practicing Square Breathing for the same by sitting in Sukhasana in the middle of the mat.
Start off slowly with brief breaths to establish a rhythm and flow, then gradually go on to deep, smooth breaths as you increase the exercise to 18 breaths.
3.3. Seated Torso Circles
Seated Torso Circles are a gentle yoga sequence that involves sitting cross-legged and rotating the torso in circles, moving the upper body in a fluid motion. This sequence can help to relieve menstrual cramps and tension in the lower back and hips.
It can also improve digestion and circulation. To perform the sequence, start in a comfortable seated position, with the legs crossed and the hands resting on the knees.
Inhale and lean forward slightly, then exhale and circle the torso to one side, bringing the chest and shoulders around in a circular motion. Inhale again as you come back to center, and then exhale and circle the torso to the opposite side.
4. Final Words
In conclusion, practicing yoga during menstruation can offer many benefits, such as reducing menstrual cramps, promoting relaxation, improving circulation, and easing stress and fatigue.
There are many gentle yoga poses and sequences that can be helpful during this time, including Child’s Pose, Reclining Twist, Seated Torso Circles, and others. It is important to listen to your body, avoid any discomfort or strain, and modify or skip any poses that are not comfortable.
Yoga for menstruation? With proper guidance and self-care, yoga can be a safe and effective practice for managing menstrual symptoms and promoting overall health and wellness.
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