Period cramps, medically referred as Dysmenorrhea is a condition during menstruation when the uterus contracts to expel its lining. It is common to have pain during periods but there are some amazing yoga for period cramps available.
As we all know, yoga injuries are very severe, being an absolute beginner the yogic should know the comfortable and useful yoga for period cramps techniques.
Why do period cramps occur?
Before starting yoga for period cramps relief, an absolute beginner needs to learn the cause of period cramps or dysmenorrhea. Every month during the period, a woman can feel two types of period cramps.
- Primary period cramps: Primary period cramps come before the period for excessive release of prostaglandin hormone. Prostaglandins are associated with muscle contraction of the uterus during periods and it is very prevalent in teenagers after their first periods.
- Secondary period cramps: If the pain starts soon after the period and lasts a long time, then usually a woman uses OTC medications. But if the condition doesn’t improve even after using medicines then, it might be considered secondary period cramps and it can occur due to:
- Endometriosis refers to tissues that grow outside of the uterus and act similarly to the lining of the uterus.
- Noncancerous growth of uterine fibroids can cause pain during period.
- Pelvic Inflammatory disease
- Polycystic ovarian syndrome (PCOS)
- Usage of Intrauterine device (IUD) for birth control
Can yoga help with menstrual pain?
Most women prefer to avoid yoga during periods but it is completely fine to do yoga then. The reason behind this is yoga consists of some breathing exercises that can be helpful for menstrual pain. Tactful yoga for period cramps loosens up bodies which becomes tight and causes primary period cramps. Secondary period cramps are mostly related to some conditions, again there are some poses like Cobra, cat-cow pose, fish poses, and, butterfly exercise can help to relieve pain during menstruation. Yoga for period cramps will not only reduce pain, will also stabilize mood swings during menstruation.
How a beginner can try yoga asanas to reduce period cramps?
Balasana or Child pose: Bend your knees and sit in Bazrasana. Then start moving your body forward with the help of your hands. Hold this pose for five seconds and after five seconds, go for a new round. It is a very easy starter yoga for period cramps as an absolute beginner.
Buddha Konasana or Butterfly exercise: It is the most advised yoga exercise for reducing period cramps. With a sitting position joint the soles of your legs and try to pull it towards the pelvic region. It’s better to move thighs slowly as a beginner for 5-10 minutes. This exercise improves flexibility and relieves muscle tension.
Janu Sirasana or Head to Knee pose: A beginner can easily adapt this asana by extending a single leg slowly and bending the other leg. Grabbing toe with her hand and trying to move her head forward very gently as far as she could without suffering. This simple technique helps to open up the hip and groin and reduce period cramps.
Upavistha Konasana or Wide-angle sitting: During this asana, a beginner should open up her legs widely and hold the pose. She can try to bend her body forward very slowly only if comfortable. This helps to release stress accumulated in the hips and pelvic region.
Chakravakasana or Cat-Cow pose: It is an easy pose to stretch your body and get relief from period pain. Sit on your knees, bend your body, leave your shoulder wide apart from your body, and touch the ground with your hands. Inhale deeply while pushing your belly towards the ground and head towards the sky like a cow. Now exhale while doing the alternate by a cat. Cat-Cow pose is a simple yoga for period cramps and an absolute beginner can try this easily.
Final thoughts
Yoga for period cramps is an easy technique to get relief from unwanted pain during menstruation. As a beginner, never force yourself much for any yoga exercise, especially during periods. If you are not comfortable with an asana, leave it and try another. Yoga is helpful for period cramps but yoga injuries can be severe. It’s a suggestion for beginners to do easy yoga for period cramps, and get relief from unwanted pain!
