Many women and girls experience periods cramps within the menstrual period. It is normal to have blues and feel somehow sick because hormone levels rise. Some women also experience mood swings and are emotionally vulnerable during the menstrual cycle.
And with periods cramps, it is not easy to do day-to-day work. Also, a heavy workout is not suitable during the menstrual period. However, simple yoga and breathing exercises will ease your pain and you will feel comfortable after practicing those exercises.
Five simple yoga asana relieve you from period cramps:
Yoga is the best way to feel comfortable and balanced body hormones. Also, body pain is quite relieved by stretching. Here, learn simple yoga poses to get rid of period cramps.
Number1: Shashnakasana or Child Pose-
To practice the pose, at first sit-in ‘Vajrasana’ aka thunderbolt pose. While sitting in this position, remember to bring big toes together and heel separately.
Then inhale, raise your arms above your head, and exhale slowly. Put your hands on the floor. Your hands and head both should be on the floor. Keep your body and hips aligned. Then hold the position for 10 seconds. And practice it three times in a row.
The pose will relax your lower back muscles and your hips.
Number2: Marjariasana or Cat-cow pose-
For this pose, get on all your four like a cat. Must remember to put your hand perpendicularly on the flat floor and your knees must be hip-width apart. Then Look straight ahead.
After that, by inhaling push your navel downwards and raise your tailbone. While doing this your head must tilt back. Hold the position and take a long breath. And practice it 10 times.
This yoga pose will relieve neck and back muscles and help to stretch the spine.
Number3: Bhujangasan or Cobra Pose-
To do this asana, at first lie on your stomach. Then stretch both hands overhead, and your feet should be close to each other.
Next, bring your hands under your arms and your elbows close to your body. Remember, your palms must be straight on the floor and close to your chest. Inhale gently and lift upper half body. Then pause the pose for 4-5 seconds, and then back to normal position.
This asana stretches your chest, lungs, shoulders, and abdomen. And help relieve stress and fatigue.
Number4: Pawanmuktasan aka Wind Release Pose-
To practice the pose, lie down on your back and inhale. Then while exhaling slowly, bend your knees and bring them close to your chest. Also, clasp your hands around your knees like shown in the picture.
Hold the pose and breathe normally. Then exhale and release the pose. Repeat the asana three to five times. Important to note, do this asana after 4-6 hours of eating.
Pawanmuktasana helps the digestive system, releases pitta, strengthens the reproductive system. Also, ease your periods cramps and menstrual disorders. In addition, do this asana in periods for easy flow.
Number5: Upavistha Konasana or Seated Straddle-
At first, sit straight on a smooth floor. Then open both your leg is shown in the picture. Now, keep your hands on the floor in front of you.
Hold the position for a few seconds until you feel stretched on your legs. After that, exhale and slowly get back to the initial position.
It relaxes your leg muscles and helps relieve the menstrual cramp. Additionally, during menstruation periods doing this pose may not feel pleasurable and this is fine.