Reduce period pain by using Yoga. In this article, we are exploring… How to reduce period pain? This can be done by using the proper yoga poses, and some restorative books that will help you along.
Introduction to Using Yoga To Reduce Period Pain
In this article we are exploring the important benefits of using yoga in our daily life; today we will explore how yoga is one of the most effective ways to deal with period cramps and premenstrual syndrome.
So let’s first of all find out some basic questions about yoga for period pain.
- Benefits of Yoga During Your Cycle
- Can We do Exercise or Yoga During Periods?
- Can We do Yoga Poses to Reduce Premenstrual Syndrome?
- How to Use Yoga To Reduce Pain?
- Yoga Poses that Should be Avoided During Periods
- Helpful Restorative Yoga Books
We will discuss the answers to these questions in more detail below.
Benefits of Yoga During Your Cycle
Yoga is one of the ancient practices that have not only spiritual impacts but it is an important source of self-awareness and relaxation.
In addition to these benefits, yoga is becoming popular among western women because of its effectiveness in dealing with period pains.
A woman has to suffer from premenstrual symptoms. Nearly 15% of women suffer from extreme pain that is also known as dysmenorrhea.
Emma Catto from Breathe Yoga said “Yoga is a wonderful tool to nourish you throughout the whole of your menstrual cycle.
An intelligent practice will adapt and use different postures depending on where you are in your cycle.
For example, before your period inversions and supported forward bends are useful to encourage hormonal balance and calm the nervous system.
During your period more restful asanas are encouraged and inversions and closed twists are to be avoided.
For me, the classic period pose is Supta Baddha Konasana lying on a bolster with the head and thighs supported.
This opens and relaxes the chest, abdomen, and pelvic areas, encouraging healthy circulation and deep relaxation.”
During this time women have to suffer from cramps and pain in the lower abdomen, lower back, and headaches so in this blog post we discover the effectiveness of yoga to reduce period pain.
Can We Do Yoga During Our Periods?
First and foremost the question that arises in our mind is… Can we do yoga during our periods? Before discussing the pose we will get an answer to this question.
According to Dr. Ganesh Shinde, in this Youtube video says that yoga and other physical exercises really help women who are going through this pain.
It was a myth that women should not practice physical exercises during their periods however, regular yoga can be beneficial for women.
Some certain poses and inversions should not be practiced during periods but in general, yoga is very beneficial for reduce period pain, cramps, anxiety, and discomfort.
So the general answer to this question is that using yoga during your period is highly dependent upon the body of the woman.
For example, if you are one who has normal period flow then you can use yoga during your period however, the poses that involve intense body movements should be avoided during this time.
But, otherwise, you can use yoga to Reduce Period Pain.
Now, let’s answer another important question related to yoga to reduce premenstrual syndrome.
Can We Do Yoga Poses to Reduce Premenstrual Syndrome?
Can We do Yoga Poses to Reduce Premenstrual Syndrome? Yes, we can use yoga to reduce premenstrual syndrome and this is supported by many pieces of research as well.
According to the article published by the “International Journal of Women’s Health and Reproductive Science”, yoga is very effective for reducing this syndrome.
This study concluded that yoga exercises help women to reduce PMS and thus it helps them to improve their quality of life.
This study also shows that yoga effectively reduces cramps and pains during this period.
So, based on this study we can say that yoga helps women in reducing the emotional, behavioral, and physical symptoms of this syndrome.
What are The Best Yoga Poses for Period Cramps?
What are The Best Yoga Poses for Period Cramps? Below are some of the Best 8 Yoga Poses for Period Cramps that has been proven to alleviate Period symptoms in women.
- Bound Angle Pose (Baddha Konasana Pose)
- Child’s Pose (Balasana Pose)
- Lotus in Hero Pose (Bharadvaja Pose)
- Head-to-Knee Forward Bend (Janu Sirsasana)
- Camel Pose (Utrasana Pose)
- Knees to Chest Pose (Apanasana Pose)
- Legs Up the Wall Pose (Viparita Karani)
- Corpse Pose (Savasana Pose)
According to this article Written by the Osher Center For Integrative Medicine “Yoga reduced the severity and duration of primary dysmenorrhea. The findings suggest that yoga poses are a safe and simple treatment for primary dysmenorrhea.”
We will discuss them in more detail below and we have included a video so that you can see it being done.
Bound Angle Pose (Baddha Konasana Pose)
This pose is not only best for reviving energy but it is considered the best pose for stimulating ovaries and reducing the fatigue caused due to this pain.
Women can face diarrhea and constipation during their periods so this pose is considered the best to deal with these problems.
Women face these problems because of the release of prostaglandins which causes the uterus to contract.
Child’s Pose (Balasana Pose)
The child’s pose is not only effective for increasing flexibility but it also helps in internal massaging.
This pose is considered the best for women who feel pain in the back, shoulders, neck, and more importantly in the muscles and joints during periods.
Balasana is also best for relaxation and reducing stress levels. Child pose is best for period cramps that originate from the back.
This pose is also beneficial for stretching of lower back muscles so this will help not only in releasing the lower back pain but also in calming the mind.
This pose focuses on deep breathing and then helps to fight fatigue more effectively.
Lotus in Hero Pose (Bharadvaja Pose)
This pose is also known as “Reclining Twist” and is considered to be the most famous pose for dealing with period pains.
It is not only beneficial to reduce period pains and aches during this time but it has various health benefits as well.
This pose is helpful in stretching the back and hips and good for digestive organs as well.
Head-to-Knee Forward Bend (Janu Sirsasana)
Another name for this pose is Head to Knee forward bend and it is considered to be one of the best poses for abdominal and reproductive organ muscles.
This pose can be modified and can be used to improve the digestive and reproductive systems.
This pose is also considered the best in reducing period cramps, fatigue, and reducing depression.
According to psu.edu, “some of the best exercises to relieve cramps are walking, biking, dancing, and certain yoga poses.”
Camel Pose (Ustrasana Pose)
Ultrasana poses also called the camel pose, it is one of the best poses in fighting fatigue and boosting energy.
It helps to reduce back pain by strengthening the muscles of the back, thighs, and buttocks.
This pose helps to improve the posture and thus increases the confidence level in women.
Knees to Chest Pose (Apanasana Pose)
This pose is also among the best poses to deal with menstrual pain.
It helps in relaxing abdominal and lower back pain by reducing the tension among these muscles.
This pose is also helpful in increasing circulation in the abdomen and in reducing anxiety.
Legs Up the Wall Pose (Viparita Karani)
Legs up the wall yoga pose can stimulate your digestive system and the blood flowing thru your body.
It has been known to relieve urinary problems, blood pressure, menstrual cramps, headaches, migraines, and problems related to menopause.
Ms. Colleen Lally, Founder of Splendour Wellness said “to ease period pains, try resting your legs up the wall.
It improves your blood circulation, reduces your blood pressure, and reduces swelling in your legs from water retention.
You can even give yourself a belly massage in this position to help relax your abdominal muscles even further.”
Corpse Pose (Savasana Pose)
This pose is also known as the corpse pose and it is one of the best poses for relaxation.
This pose focuses on deep breathing and releases pain through meaningful inhalation and exhalation.
Yoga Poses That Should be Avoided During Periods
What Yoga Poses Should be Avoided During Your Menstrual Cycle? Some of the yoga poses that should be avoided during periods are the following:
- Supported Head Stand Pose (Salamba Sirsasana)
- Supported Shoulder Stand Pose (Salamba Sarvangasana)
- Boat Pose (Navasana)
- Plow Pose (Halasana)
You can read more about these poses to avoid during your period below.
Supported Head Stand Pose (Salamba Sirsasana)
This pose is also known as the mountain pose and it is an inversion pose that should be avoided during periods.
In this pose, women have to put their hands on the earth and uplift their legs.
This can be stressful for women on their periods and should be avoided.
Supported Shoulder Stand Pose (Salamba Sarvangasana)
This pose is known as the headstand pose and, as the name shows, it is an inversion pose.
It involves a series of steps in which the women have to lift their legs up and keep their shoulders in a downward position.
This pose is also not recommended for when you’re on your period because of its intensity.
Boat Pose (Navasana)
This pose is also known as the boat pose and is considered to be best for the strengthening of abdominal muscles.
This pose involves various stretching that can cause problems for a woman on her period.
So, this pose is not recommended for the natural flow of periods.
Plow Pose (Halasana)
This pose is also known as the plow pose and it is also an inversion pose.
It, too, involves bending down the head and uplifting the legs so it can create additional stress on abdominal muscles and pelvic muscles.
This can cause problems for women during their period so it is not recommended for them.
INFORMATIVE 20 Minute Full Body Stretch Yoga Video
Helpful Restorative Yoga Books
If you wish to learn some more you can try one of these Restorative Yoga books that will help you to reduce period pain and discomfort.
They are all available in Kindle and Paperback versions for you to choose from.
Restorative Yoga for Beginners: Gentle Poses for Relaxation and Healing Book
Yoga for Holistic Healing: Poses & Sequences for Pain and Stress Relief Book
The Woman’s Yoga Book: Asana and Pranayama for all Phases of the Menstrual Book
Moving with the Moon: Yoga, Movement, and Meditation for Every Phase of your Menstrual Cycle
KNOW THE Body and Mind Useful Yoga Poses
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We Hope You Like This Post On How To Reduce Period Pain
Yoga has many benefits and in this article, we have analyzed the importance of using yoga to reduce period pain.
After reading this article, readers will be able to find some important poses that can help with their periods.
In the end, we have briefly discussed the poses that can cause problems for women on their period.
So keep practicing the recommended poses of yoga and it will be a source of relief in many ways. Namaste!
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This article was made in CATEGORIES: Articles About Yoga – DESCRIPTION: In this article, we are exploring the important benefits of using yoga to reduce period pain and discomfort in your daily routine.