Effective Yoga Asanas for PMS and Menstrual Cramps


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Hello girls!

Only we know the pain and discomfort we go through every month, leave alone the emotional stress. Gone are the days when a girl would be confined to the four walls and comfort of their homes. With the demanding and hectic schedules, we do not have the luxury to sit back at home and sip on ginger tea while hugging on to a hot water bag. The pain varies for each one of us. While some might be blessed to breeze through those five days, others experience pain in varying degree. Pain in the lower abdomen, backache, weakness, migraines, nausea and bloating are just to name a few and then, we have ‘PMS’ too. We definitely are endowed with superpowers to work our way out every single month.

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While a majority of us find it easy and convenient to pop a pain killer every now and then to continue with our daily chores, some of us seek help from more natural methods and remedies. We also have a few posts up on IMBB on reducing those devilish cramps with natural remedies. So, I thought of contributing a little more to the awareness campaign. I am going to be very unabashed when I cite my own example. I was guilty of popping those pills. But, then my mom came to my rescue. She asked me to go the yogic way to ease my cramps. So, here are a few yoga asanas to help your mind and body relax. The added advantage is, yoga is completely natural and has no side effects.

Thunderbolt Pose (Vajrasana)

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This pose strengthens your pelvic muscles, changes the flow of blood and nervous impulses in the lower abdominal region and helps in relieving the pain. It also helps in reducing digestive problems.

Cobra Pose (Bhujangasana)

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This pose helps in improving blood circulation. It relaxes the body and strengthens the spinal cord, brings flexibility to the upper, middle and lower back. Relaxes stress and fatigue, improves functionality of the reproductive system and helps combat various uterine disorders.

Child Pose (Shishuasana or Balasana)

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This pose helps in soothing the lower back cramps. Practicing this pose rids you of discomfort, stress and fatigue. It helps in expanding the pelvic region and thus, reduces any pain due to irregular flow.

Cat Pose (Marjariasana)

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This asana strengthens and improves the flexibility of your spinal cord and back muscles. It improves the reproductive system. The simultaneous contraction and relaxation of abdominal and back muscles eases menstruation pain.

Bow Pose (Dhanurasana)

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This is an excellent asana to relieve both abdominal and backache at the same time. This asana stretches the dorsal and ventral muscles of your body, improves the posture and strengthens the back muscles. It also stimulates the organs of the abdomen and helps in regular flow of blood to and from the uterus, thereby relieving cramps and bloated feeling.

Camel Pose (Ustrasana)

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This pose also helps in stimulating the abdominal organs. It regulates the blood flow to the uterus and helps in recovery. It is also helpful in relieving stress and backaches.

Noose Pose (Pasasana)

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This asana works wonders for menstrual cramps, back, neck and shoulder pain. This asana is called the noose pose as it involves twisting and stretching the muscles or groin, back and ankles.

Arching Pigeon Pose (Ek Pada Rajakapotasana)

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The pigeon pose helps in opening up the pelvic region and hips. Do this variation, one side at a time to stretch your lower abdomen too. A great way to release stress, anxiety and pain during menstruation.

Reclining Twist Pose (Supta Matsyendrasana)

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This pose needs to be done lying flat on your back unlike the conventional way of doing it while standing. This helps in increasing spinal flexibility and in turn, relaxing the back and abdominal muscles. A great way to relieve cramps.

Corpse Pose (Shavasana)

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This pose should be performed at last for the much needed relaxation. You can practice deep breathing along with it and soothe your senses and pain.

These easy asanas are a great way to ease your reproductive and urino-genital system. The unbearable cramps due to contraction of uterine wall can be subsided by practicing these asanas on a daily basis. It is really effective and natural. So, next time before reaching out for those pain killers, try these and you will thank me! 😀

Until then, beat that pain black and blue!

Image Source: 1, 2 , 3, 4, 5, 6, 7, 8, 9, 10, 11

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4 thoughts on “Effective Yoga Asanas for PMS and Menstrual Cramps

  1. I started practicing yoga last year and it’s just the best things for any sort of pains. Love this post. 🙂

    1. Thank you Shikha for sharing your experience…I have started doing them recently and determined to do it regularly as they really work wonders 🙂

  2. wot a coincidence! im suffering it today for May. i was in the 4 walls for the whole day!! will surely try them all.. can it be follwed even now? bookmarkg and tanx a ton!

    1. Yes Sana.please do them and see the relief you get..try the as an as you are comfortable with and the time depends on your relief…I usually do them all for a minute or two and repeat in sets…however..do not stress yourself out now and yes do them regularly to see the difference as shikha also approves of it…get well soon 🙂

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