Periods brings with it
fatigue, pain, irritability and not to mention discomfort, not to mention PMS
that precedes it. There are several ways to beat
the pain associated with periods. But instead of reaching for those
painkillers, try a more natural method to beat those period blues. Here are
four yoga poses that can help reduce the pain, make you calmer and beat all the
other discomfort associated with that time of the month. Not to mention it is a
great way to reduce the symptoms of your next period.
Pose #1: Bow pose
or dhanurasana: This pose is excellent to beat
constipation and respiratory ailments. Moreover it helps relieve backache,
fatigue, anxiety and most importantly menstrual discomfort. The aasana, distinctly bow like in
structure, stretches the entire front of the body and gives that extra stretch
to your ankles, thighs, groin, abdomen, chest, throat and the muscles of your
buttocks. It also helps improve posture, thereby beating lower back pain and
strengthens the back muscles. Another added advantage is that since the pose
causes you to put all your weight on your navel, it stimulates the organs of
the abdomen. This stimulation helps ease cramps and regulate the flow of blood
to and from the uterus – relieving the pain and bloating feeling one normally
feels during this time.
Steps
to do this pose: Lie on your stomach on
a yoga mat, keep your feet hip width apart and place your arms by your side.
Now bend your knees and stretch out your hand to hold your ankles. Now, breathe
in and raise your body from the front, such that your chest is off the ground.
At the same time lift your thighs off the ground as well. Try to keep your body
and breathing stable. Hold this pose for fifteen to twenty seconds before
returning to your original position. Remember to exhale when you release your
ankles. This is a relaxing pose, so just enjoy the stretch and do not over do
it.
Tip: Do not perform this
pose if you have a neck or back injury, are pregnant, have had recent abdominal
surgery or have high blood pressure.
Pose # 2: Fish pose
or matsyasana: This pose, just like the dhanurasana, is
great to beat fatigue, menstrual pain, anxiety etc. But the best part about
this pose is that it gives you that natural glow. It also stretches out the
muscles of the back, neck, chest and legs giving you instant relief from muscle
aches and pains associated with menstruation. This pose helps stimulate the
organs of the stomach and abdomen, fighting indigestion, gas and that feeling
of bloating.
Steps
to do this aasana:
Lie flat on
the floor with your knees bent and your feet flat on the floor. Now straighten
your legs, place your arms on either side. Now raise your hips, one side at a
time and place your hands under each hip. Bend your elbows and push your upper
body off the floor, remember to exhale as you do this. Only raise your chest,
and tilt your head backwards. Hold this pose for five counts and inhale as you
rest your back back on the floor.
Tip: If you suffer from high blood pressure or have neck/back pain,
avoid doing this pose.
Pose # 3: Camel pose
or ustrasana: Especialy good to treat respiratory ailments, mild
backaches, fatigue and anxiety, the camel pose is perfect to relieve menstrual
discomfort. Just like the bow pose this aasana also stretches the front of the body,
ankles, thighs, groin, abdomen and chest. It stimulates the abdominal organs,
increasing the blood flow to the uterus helping it heal faster. It also relieves
back ache and helps your body relax.
Steps
to do this pose:
Kneel on your
yoga mat and press your shin onto the floor, such that it is flat against the
mat. Now place your hands on either sides of your pelvis, with your fingers
pointing downwards. Make sure your palms are resting on the top of your hip
bone. This will help support your back when you bend backwards. Next, push your
tail bone downwards and forwards while keeping your upper body upright. Inhale
and tilt your head back, with your chin pointing to the sky. Gently lean back
forming a inward arch in your back. Now place your palms on the soles of your
feet for added support. You should feel a stretch right from your chin down to
your belly or groin. Hold this pose for fifteen to twenty seconds, exhale and
come back to your original position.
Tip: Do not do this pose if you
have neck of back pain, high blood pressure or suffer from migraines.
Pose # 4: Noose pose or pasasana: Highly
beneficial for menstrual discomfort, sciatica, mild back, shoulder and neck
pain, pasasna is also known as the noose pose for
the type of twist one is in while doing this pose. The aasana stretches the muscles of the back,
ankles and groin. It stimulates the uterus and improves digestion and beats
constipation. Moreover it helps relieve lower back pain that so many of us
experience during our periods.
Steps
to do this pose:
Start by
standing tall, with your hands in the namaste position. Keep your feet together with
your back straight. Now bend your knees and squat such that your buttocks are
resting on your calves. Exhale and stretch your right hand over your left knee
such that your forearm passes over your shin. This will cause your back to
twist. Take your free hand behind your back and clasp the other hand. Either
you could interlock the fingers of both your hands or hold the wrist of either
hand. Hold this position for ten to fifteen minutes while breathing gently. To
get out of the pose, release one hand and slowly twist out of the position.
Tip: Do not do this pose
is you suffer from a knee, back or neck injury.
No comments:
Post a Comment