Stomach cramps, bloating, headaches, nausea-sound familiar? You’re not alone. Many women experience severe menstrual pain, or dysmenorrhea, which causes sharp, throbbing, hot, or cramping sensations in the lower abdomen and back.
While it’s tempting to curl up under the covers and watch your favorite series while snacking on sweet martabak, we all know that doesn’t really solve the agony of PMS. But, there is good news! According to a new study published in the Journal of Alternative and Complimentary Medicine, yoga could be the little trick that provides relief from stomach cramps, bloating, and other PMS symptoms.
How can Yoga Cope with Period Pain?
Uterine contractions cause a lot of pain during the menstrual cycle as the tightened uterus impedes blood flow to the uterine wall. As a result, stomach cramps, back pain and aching legs become familiar companions during menstruation. Ironically, the stomach cramps that make us lazy to move can actually get worse if you lack activity.
Yoga, as a proven physical, mental, and holistic technique, can reduce the severity of PMS-related abdominal cramps. Yoga poses, or “asanas,” can relieve certain pains by stretching the hips and joints, and reducing emotional stress that makes muscles tense and tight.
Yoga poses that can relieve PMS stomach cramps
1. Reclining Twist
The reclining twist is a relaxing way to increase side-to-side spinal flexibility, relieve abdominal and lower back pain.
Here’s how it works:
- Lie on your back, crossing your left knee over the right side of your body.
- Spread your arms wide, face looking to the left.
- Hold five breaths, feeling the spine lengthen and twist.
- Use your abdominal muscles to reverse the knee to the starting position and repeat for the other side.
2. Wide Child’s Pose
This pose lengthens the lower back and opens the hips with the knees wide apart and the abdomen relaxed in between. This stretch reduces hip pain and helps maintain hip health.
Here’s how:
Place your knees on the floor, spreading them apart to a comfortable distance. Then fold your body forward, extending your arms in front of you. Rest your forehead on the mat or tilt your head to one side, holding five breaths. Turn your head to face the opposite side and hold five more breaths.
3. Arching Pigeon
The pigeon arch is nicknamed the “hip opener” because it reduces abdominal cramps and helps you feel more relaxed.
Here’s how it works:
Sit on the floor with your right knee bent and your left leg straight and extended behind you. Place your hands on your hips and slowly arch your back until you feel the optimal stretch in your front left hip. If it feels too painful, lean forward and place your hands in front of you. For maximum stretch, raise both arms outstretched in the air. Hold for five breaths or so, repeating the pose for the opposite side.
4. Camel Pose
This pose increases spinal flexibility, stimulates the nervous system, opens the chest and shoulders, and improves circulation and digestion.
Here’s how:
Kneel on a yoga mat and reach for the ankles with both hands – either one is fine (extend the free hand into the air). Put your weight forward, on your knees, to increase the stretch in your quads, abs and chest. Lower your head towards your back and hold for five breaths. Swap hand positions if using only one, again holding for five breaths. Lift the torso to return the body to the starting position.
5. Cat Pose
This pose increases spinal flexibility, stimulates the nervous system, opens the chest and shoulders, and improves circulation and digestion.
Here’s how:
Kneel on a yoga mat and reach for the ankles with both hands – either one is fine (extend the free hand into the air). Put your weight forward, on your knees, to increase the stretch in your quads, abs and chest. Lower your head towards your back and hold for five breaths. Swap hand positions if using only one, again holding for five breaths. Lift the torso to return the body to the starting position.
6. Tiger Pose
Tiger pose is very effective for reducing lower back pain and stretching the spine and its nerves.
Here’s how:
Rest on both knees and palms. Make sure your hands are straight at shoulder level and your knees are below your hips. Lift one leg and extend it towards the sky. Hold for a count of three breaths. Return to the starting position and switch leg positions. Lift the head to look up to keep the spine aligned.
7. Half Bound Squat
This pose will stretch the hips, a major cause of stomach cramps.
Here’s how:
- Start in a regular squat position, bringing your feet together. Lower the buttocks towards the heels. If the buttocks do not reach the heels, tuck in the folds of the blanket. Inhale and swing the knees towards the left while rotating the upper body to the right. Exhale, reach the upper left elbow with the right hand from behind to extend the torso. Hold five breaths.
- Drag the left hand between the knees. Lower the left shoulder toward the left knee as far as you can. Open the chest and gaze over the right shoulder.
- Keep the hips aligned and the knees parallel to each other facing forward. Breathe steadily for 30 to 60 seconds for five times.
- Inhale, gaze back to the front, and exhale to return to the starting position. Switch positions.
Conclusion
Yoga is your best friend when it comes to menstrual pain. By doing these yoga moves regularly, you can experience significant relief from PMS symptoms. Try these moves and feel the difference! Do you agree that yoga can be an effective natural solution? Share your experience in the comments section!
