Menstruation brings along discomforts, including cramping and mood fluctuations. Yoga, a technique that not only encourages physical fitness but also helps with mental balance, and provides solace for many women. In this guide, we will discuss how yoga helps in menstrual relief and the best yoga postures and breathing exercises designed especially for women who are on their periods.
How Yoga helps in Menstrual Relief
Engaging in tailored yoga practices during menstruation proves immensely beneficial. The gentle stretches and controlled breathing techniques in these routines improve common discomforts like cramps and bloating. These yoga poses facilitate improved blood circulation, easing tension in the lower back and abdominal regions.
Yoga should be practiced with a focus on comfort and self-care, allowing the body to naturally find relief from the rigors of menstruation. Let us understand each one of them so that you can decide which yoga would be best for you.
Also read: Try these 7 Soups for Period Cramps
Which yoga is best during periods
Yoga offers a complete approach to managing the discomforts of menstruation. These six specific yoga poses stand out for their effectiveness in providing menstrual relief. Let's explore these poses in detail with their benefits.
1. The Child's Pose or Balasana
The Child's Pose or Balasana in yoga, is a restorative and grounding posture. In order to practice this yoga, start by kneeling on the floor, then gently sit back on your heels. Then extend your arms forward on the ground and lower your chest toward your thighs. Your forehead should touch the floor, and your arms can either be stretched out in front or relaxed by your sides.
Also read: Yoga for irregular periods
The gentle stretch of the lower back in Child's Pose provides immense relief from menstrual cramps. By allowing the abdominal muscles to relax, this pose can ease the tension commonly associated with periods.
2. The Cat-Cow Pose or Marjaryasana-Bitilasana
In the Cat pose, also known as Marjaryasana-Bitilasana you arch your back upwards like a cat, tucking your chin towards your chest. Then, transition into the Cow pose by dropping your belly towards the floor, lifting your head and tailbone upwards, creating a gentle arch in the back.
Cat-Cow Pose offers a gentle rhythmic movement that eases lower back. This flow between two poses promotes relaxation and reduces stiffness, making it a go-to practice during menstruation. This movement also aids in improving blood circulation in the pelvic region, which can reduce cramps and discomfort. The controlled breathing in this sequence promotes a sense of calm and relaxation, which helps in easing emotional tension often experienced during menstruation.
3. Warrior 2 Yoga Pose or Virabhadrasana
Popularly known as Virabhadrasana II in yoga, this is a powerful standing posture that symbolizes strength and stability. To practice this yoga, start by standing with your feet wide apart. Turn your right foot outward 90 degrees. Then aligning it with the arch of your left foot. Bend your right knee, and ensure it aligns directly over your ankle. Extend your arms parallel to the ground, with your look fixed over your right fingertips.
Warrior 2 strengthens the legs and opens up the hips, which can help lessen tension in the pelvic area. Engaging in this pose during your period can enhance feelings of stability and strength. It is beneficial in reducing feelings of heaviness and discomfort which is often experienced during menstruation. This pranayama also makes you feel the sense of empowerment and stability, which can be emotionally uplifting during a time of hormonal fluctuations.
4. Legs Up the Wall Pose or Viparita Karani
Legs Up the Wall Pose, also known as Viparita Karani, is a restorative yoga position in which you lie on your back with your legs vertically extended against a wall. In this position, gravity can gently draw blood toward the pelvic area.
This pose has many advantages for ladies who are menstruating. It promotes increased blood flow to the pelvic region, which helps lessen bloating and feelings of heaviness. Additionally relaxing and releasing lower back tension, this mild inversion also eases frequent menstruation discomforts. The Legs Up the Wall Pose additionally helps the body's natural detoxification process by removing waste and surplus fluids.
5. Gentle Twists
Gentle twists in yoga are the poses that include a controlled rotation of the spine. Unlike deep twists, which involve more intense spinal rotation, gentle twists are more subdued and focused on providing a mild stretch and massage to the abdominal organs.
Gentle twists, such as the Supine Twist also offer a gentle massage to the abdominal organs, promoting detoxification and lessening discomfort. These yoga supports the body's natural cleansing process.
6. Shavasana Pose
The corpse pose is a foundational yoga posture in which one practices complete relaxation in a supine position. In order to practice this yoga, you need to lie flat on your back with the legs extended and allowing your feet to fall outward naturally. Then, place both your arms by your sides, with the palms facing in upward direction. Then, you should close your eyes and focus on your breath with a feeling of getting your body to sink into the floor.
Savasana, or Corpse Pose, allows for deep relaxation and rejuvenation. If we combine mindful breathing techniques during this pose, then it can help calm the nervous system. Moreover, it offers emotional balance during the time of hormonal fluctuation. It is a pose of surrender, allowing the body and mind to let go of any tension or stress.
FAQs on Best Yoga during Period
Here are some common questions about best yoga during menstruation, along with answers to guide you in making the most of this helpful practice during your menstrual cycle.
Q1: Can I practice yoga during heavy flow days?
A: Yes! It is important to understand and listen to your body and choose gentle and restorative yoga poses. You should avoid inversions and intense poses during this time of the month.
Q2: How frequently should I do yoga while on my period?
A: You should aim for a daily practice, even if it only lasts a few minutes. In order to gain the benefits of menstruation yoga you need consistency.
Q3: Are there specific poses I should avoid?
A: Yes! Avoid deep backbends, inversions, and intense core work. These poses can strain the abdominal area during menstruation.
Q4: Can yoga help with menstrual mood swings?
A: Yes! Yoga's emphasis on mindfulness and deep breathing can significantly improve mood and emotional stability.
Q5: Should I use props during these poses?
A: Props like bolsters, blankets, and blocks can enhance comfort and support during your yoga practice.
Q6: Can yoga take the place of other menstruation comfort methods?
A: Yes! Yoga has a lot of potential, but it's important to adopt a holistic strategy. It enhances other self-care practices including a healthy diet and good enough sleep.
To conclude
A holistic approach to easing menstrual discomforts is provided by yoga. You can get relief and support throughout your menstrual cycle by adopting these positions into your daily practice. We hope this article would help you decide which yoga is best during periods. Always put your comfort and wellbeing first, and pay attention to what your body is telling you.