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10 Minute Workout That Will Vaporize Your Pain During Periods
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Menstrual cramps top the list of reasons that girls miss school and women miss work, according to University of California San Diego’s Student Health Services.While period cramps may send you cowering back under the covers, it’s exercise, not bed rest, that will revive you the most. And yoga is particularly effective in easing your pain. “Yoga incorporates deep breathing, which helps relieve the effects of oxygen deprivation to the tissues, one of the main causes of cramps,” says Suzanne Trupin, MD, a gynecologist at the Women’s Health Practice in Campaign, Illinois.

Here are four yoga poses that will help relax the nervous system, relieve low-back pain, reduce leg and abdominal aches, calm your emotions, and ease other menstrual discomforts.

10 Minute Workout That Will Vaporize Your Pain During Periods

POSE #1:  BOW POSE OR DHANURASANA:

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 o
    • 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.

    10 Minute Workout That Will Vaporize Your Pain During Periods

    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.
    • 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.

     

    10 Minute Workout That Will Vaporize Your Pain During Periods

    POSE # 3: CAMEL POSE  OR USTRASANA:

    Especially 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 or back pain, high blood pressure or suffer from migraines.

    10 Minute Workout That Will Vaporize Your Pain During Periods

    POSE # 4: BOUND ANGLE POSE

    Steps to do this pose:

  • Sit with your legs straight out in front of you, raising your pelvis on a blanket if your hips or groins are tight. Exhale, bend your knees, pull your heels toward your pelvis, then drop your knees out to the sides and press the soles of your feet together
  • Bring your heels as close to your pelvis as you comfortably can. With the first and second finger and thumb, grasp the big toe of each foot. Always keep the outer edges of the feet firmly on the floor. If it isn’t possible to hold the toes, clasp each hand around the same-side ankle or shin.
  • Stay in this pose anywhere from 1 to 5 minutes. Then inhale, lift your knees away from the floor, and extend the legs back to their original position..

Tip: Do not do this pose if you have neck or back pain, high blood pressure or suffer from migraines.

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