Yoga Expert Recommends 4 Poses to Beat Period Pain

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Try these four expert-recommended yoga poses to ease pain from cramps and backache

If you regularly experience period pain, you’ll know just how unpleasant and disruptive it can be in every aspect of your life.  While some don’t feel comfortable taking medications or supplements to address the issue, others find that almost nothing works to alleviate the pain.

Jesse Gabler, the founder of YOGI TIMES, presents yoga as a possible cure by sharing four yoga poses with him that can effectively relieve menstrual pain.

1. Child’s Pose (Balasana)

This yoga posture reduces period pain because it gently stretches and relaxes the pelvic area. To perform the Child’s pose, kneel on the floor, touch your big toes together behind you, and sit on your heels. Then separate your knees until they’re about as wide as your hips, and lay your torso down between your thighs. Extend your arms forward, palms down, allowing the forehead to rest on the floor.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Begin on your hands and knees in a tabletop position. As you inhale, drop your belly towards the mat, lifting your head and tailbone upwards (Cow Pose). On the exhale, round your back towards the ceiling, bringing your head towards your chest (Cat Pose). This rhythmic movement soothes the back and helps you maintain a flexible spine, reducing back pain. It also massages the abdominal organs, easing menstrual cramping.

3. Forward Bend (Paschimottanasana)

Sit on the floor with your legs extended in front of you. Inhale and lengthen your spine. As you exhale, lean forward from the waist, reaching your hands towards your feet. This pose helps alleviate menstrual discomfort by stretching the lower back and hamstrings, and by calming the nervous system.

4. Reclining Bound Angle Pose (Supta Baddha Konasana)

Lie on your back and bend your knees, bringing the soles of your feet together with your legs flat on the floor. Let your knees drop toward the floor on both sides, and place pillows under them for support. Extend your arms along the floor at a right angle to your body with your palms facing upwards.

Jesse says, “This pose gently stretches the inner thighs and groin to reduce tension. It soothes period-related discomfort and also promotes relaxation”

By incorporating these four yoga poses into your routine during your period, we hope you can not only gain significant relief from period pain, but also experience a greater sense of mental calmness and wellbeing.

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