Yoga for women: how to reduce pain during menstruation

According to Ayurveda, the time of deep cleansing of a woman's body is the menstrual cycle. However, the renewal period is accompanied by a loss of vital energy and is often accompanied by painful symptoms. Back pain, abdominal cramps, severe headache - these are the usual ailments that every woman experiences during menstruation. Yoga for women helps prevent or alleviate them. We offer you to listen to how to reduce pain during menstruation and relax the whole body with the help of asanas.

How to reduce pain during menstruation and maintain vitality

Painful menstruation helps to relieve constant exercise. Statistics show that women who exercise are much less likely to experience premenstrual syndrome than those who refuse to exercise.

If menstruation is painful, special asanas will help. However, before moving on to their implementation, it should be remembered that yoga for women, like any medicine, has its contraindications.

Asanas that should not be performed during menstruation:

• postures with turning the body. They delay the release of blood;
• postures in which the legs are higher than the head. Violate the natural outflow of blood.

With heavy bleeding and abdominal cramps, the asana Ardha Chandrasana will help.

Crescent Moon Pose (Ardha Chandrasana) technique

• Stand up straight, put your feet together.
• Lean forward so that the fingers of the right hand rest near the little toe of the right foot at a distance of 10—15 cm.
• Raise your left leg so that your whole body resembles a triangle shape.
• Put your left hand on top of your head and stretch your whole body forward as much as possible.

This exercise promotes the elasticity of the spine, and also helps to improve the functioning of digestion.
Asana will help to relieve tension and preserve vital energy

Supta Virasana (Prone Hero Pose).

Technique for performing the Hero Pose in the prone position:

• Sit on your knees, bringing them together. Grab your ankles with your hands.
• Lean your whole body back and lower your elbows to the floor.
• Stretching your back, touch the floor with the top of your head and lie down on it.
• Retract the shoulder blades, straighten the arms to the hips and hold the breath for a couple of seconds.
• Hold in this position for 30 seconds.

How to reduce period pain and let your body relax

You can relieve excessive bleeding and get rid of back pain with the help of asana Marichiasana, named after the sage of the same name. However, this asana is difficult and requires yoga for women for at least six months.

Sage Pose (Marichiasana) Technique:

• sit down and stretch your legs forward;
• bend the left leg and place the foot as close to the crotch as possible;
• grasp the raised knee with the left hand and bend over;
• clasp your hands behind your back so that one wrist holds the other;
• lean forward so that your chin rests on your right knee;
• stay in this position for 30 seconds.
• raise your head while exhaling and return to the starting position;
• repeat the asana with the other leg.

Cow head pose (Gomukhasana) helps to relieve tension. This asana belongs to one of the main ones in yoga for women. The hands, which close in the form of a figure eight, resemble the symbol of infinity, and the pose itself symbolizes the balance of the lower and upper chakras. On a physical level, it helps improve posture and relax the body.

Technique for Performing Cow Head Pose (Gomukhasana):

• bend the left leg and place it under the left buttock;
• put the bent right leg under the right buttock;
• join hands behind the back so that the palm of the right hand rises as high as possible to the shoulder blades, and the left hand goes down behind the back;
• stay in this position for a few minutes, then change the position of the arms and legs accordingly.