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Yoga Asanas for Combating Cramping and Pain During Menstrual Flow

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Menstruation is a woman’s monthly bleeding. When you menstruate, your body sheds the lining of the uterus (womb).A girl can start her period anytime between the ages of 8 and 15. Most of the time, the first period starts about 2 years after breasts first start to develop. The time when your body begins its move into menopause is called the menopausal transition. This can last anywhere from 2 to 8 years.

Yoga- Asana need to be practiced throughout the month till the periods begin,Yoga is a holistic approach towards a physically and mentally healthy lifestyle. When practiced regularly over a period of time, it can have the desired effects on the body.

SOME YOGA POSES ARE TO BE DONE FOR MENSTRUAL CRAMPS

1. BALASANA (CHILD’S POSE)

 Get on all fours, put your knees under your hips, and now slowly lower your head towards the floor while exhaling normally through your nose. Let your forehead touch the mat. Count till 20 normal breaths and come back to the former position. Repeat this pose 5 times.

2. BIDALASANA (CAT POSE)

 Get on all fours, hands under shoulder and knees in the same line with the hips. Bring your chin towards your chest while inhaling and tilt your pelvis towards the ground. Hold this position for 10 seconds and then rise your head while exhaling and arch your body in the opposite direction. Repeat this pose 5-6 times.

3.BHIYANAGASANA (MODIFIED COBRA POSE)

Lie face down with elbows bent near the chest and palms down. Now lift your face and right leg while inhaling, maintain a gap of 12 inches between your foot and the mat. Hold this position for 20 seconds and come back to resting position. Now repeat this with the left leg. Repeat the whole set 2-3 times.

4. MAKARASANA(CROCODILE POSE)

Lie face down on the mat with arms folded in the front, palms stacked and the head resting on the palms. Relax your legs, open them wide apart, the heels should point in and both the legs should be in contact with the floor. Now tighten your buttocks together and press into the floor. Hold this position for 20 seconds and then relax. Repeat this pose 5-6 times.

5.PADAHATASANA(STANDING FORWARD BEND)

Stand on the mat with your back straight, now raise your arms overhead so that it touches your ears, and exhale and bend your body forward from the hips keeping your legs straight. Rest your hands on the floor or hold the big toes of the foot. You can even hold the back of your legs if your hands do not reach the floor. Hold this position for 10 seconds and come back to the standing position while inhaling slowly. Repeat this pose 4-5 times.

6.MATSYASANA(FISH POSE)

Lie on your back and put your arms under your body. The palms should be underneath the thighs and face the floor. Now inhale and push your upper body off the floor with the help of the elbows to form an arch. In the ideal position, the head should lightly rest on the floor; the neck should be relaxed, and the entire strain should be on the back muscles. Legs should be relaxed but together. Hold this position for 10 seconds accompanied by deep breathing. Now come back to the normal position by inhaling and lifting the head to straighten the body. Repeat this posture 3-4 times.

7.VAJRASANA(THUNDERBOLT)

Sit in the kneeling posture with your buttocks resting on your heels and your hands resting on your thighs. Keep the shoulders down and back straight. Breathe normally, relax and hold the posture for 30 seconds. Repeat this pose 5-6 times.

8.  SAVASANA(CORPSE POSE)

This is a relaxation pose that is vital while practicing yoga. In the Corpse Pose, the body is in a neutral position, and it is very important to end each yoga session with Savasana in order to bring back the body to a state of rest .

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