It is understandable that menstrual cramps may render you looking for quick fixes and desperate solutions. Before popping a pain pill, take a deep breath and consider an alternative approach.
There are many yoga poses and stretches that have proven to be beneficial in relieving menstrual cramps. Here are five effective ones for you to try.
1. Adapted child’s pose (Balasana)
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Adapted child’s pose, also called Balasana, primarily focuses on menstrual pain in the back area. For this, you need to sit on your knees and widen them. Slowly lunge forward by extending your arms above the head and bend as far as you can. Lean your forehead on the mat and take five diaphragmatic breaths (breathing through belly instead of chest). Relax your hips and slowly stretch your back muscles. Hold the pose for at least 30 seconds.
2. Bound angle pose (Baddha Konasana)
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Bound angle pose not only provides relief from menstrual pain, but also helps with digestive issues. Learn how to open your hips and lengthen your spine with this asana. Sit on the floor with your back upright and feet together, letting your knees open to the sides. Bring your heels together and open the balls of your feet with your hands. Press your heels together and extend your thighs horizontally. Hold the position for at least eight breaths.
3. Cat-cow (Marjaryasana)
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A great way to get relief from menstrual pain, the cat-cow pose entails holding two positions consecutively. The fusion of two stretches will target not only your back but also the abdominal muscles. Start by coming into cat pose. Tucking your tailbone in, lower your head and bring chin towards the chest. Slowly shift into cow pose by gazing up, lifting your tailbone and forming an arch with your back. You will feel a relieving stretch in your lower back area. Ensure to inhale during cow pose and exhale during cat pose. Hold each pose for 10 seconds and repeat five times after a break.
4. Reclining twist (Supta Matsyendrasana)
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To ace Supta Matsyendrasana or reclining twist, start by lying on the back with arms on the sides and palms facing the floor. Draw your right knee and bring to the left side of your body and touch your left knee with the right foot. Hold the open side of the right knee with your left hand. Repeat the same for the other side. Hold the pose for at least 30 seconds four times for each side.
5. Inverted leg pose (Viparita Karani)
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Inverted leg pose helps in relaxing your lower back muscles and reduces menstrual cramps. Lie on your back and raise both the legs together upright. Elevate your hip slightly and hold the pose with your hands for at least 15 seconds in the beginning. Repeat the pose at least four times.
Lead Image credit: Instagram/janhvikapoor and Instagram/saraalikhan95
