Thrive through Menstrual Pain
Menstrual pain brings body aches, cramps, vomiting, sleeplessness, mood swings, and the list goes on. With the menstrual pain, even waking up in the morning might be a difficult task.
To handle menstrual pain, most women succumb to overeating, late sleep, eating junk, caffeine, chocolate, or sweet addiction, which has tremendous side effects on the body and mind. Menstrual pain can impact the emotional level as the disturbed hormones might give rise to negative behavior like anger, crying, jealousy, stubbornness, and lethargy. While menstrual pain and stress are common, it's not natural. Something created by nature is always pleasant and soothing. Let's see the Yoga practices that can help us deal with menstrual pain to live the moment carefreely.
4 Asanas to deal with Menstrual Pain
First and foremost are practicing 4 asanas regularly. These sets of asanas work on your pelvic region and strengthen your abdominal muscles. They make the movement of the breath easy so that your body and mind are entirely nourished, fresh and active.
This asana strengthens your vertebral column. It stretches your hamstrings and opens your hip, enabling movement of the diaphragm easier.
Steps to do Uppavistha Konasana
- Sit upright with your legs spread wide
- Toes pointing towards the ceiling
- Inhale raise your hands up
- Exhale, bend forward, and try to catch hold of your toes with your hands
This asana helps stimulate the abdominal organs, soothes discomfort during menstruation, and helps relieve anxiety and fatigue.
Steps to do Baddha Konasana
- Sit with your spine erect
- Join your feet together and bring them close to your groin
- Interlock your fingers and hold your toes
- Close your eyes and keep breathing naturally
This posture provides deep relaxation to your body and lower back. Shishu Asana brings calm to your nervous system, thus comforting you during your menstrual pain.
Steps to do Shishu Asana
- Sit on your heels with your spine erect.
- Inhale deep and then Bend forward to touch your forehead on the ground.
- Stretch your arms in the front and Place your palms on the mat.
- Stay there and keep breathing.
This asana helps relax your nervous system, clears menstrual discomfort, stimulates the heart, and improves circulation.
Steps to do Supta Baddhakonasana
- Lay on the floor on your back
- Join your foot together and bring them closer to your groin
- Keep your hands away from your hips and relax with your palm open to the sky.
Best breathing technique for Menstrual Pain
The diaphragmatic breathing technique is also called belly breathing. When we breathe, we use a colossal muscle called the diaphragm. The diaphragm goes down, when we inhale, and when we exhale, the diaphragm moves up. The diaphragm muscle becomes stiff if we are under stress or pain. Thoroughly engaging the diaphragm in the body is very important to relax the entire body and mind. It is observed that your diaphragm moves 2 inches up and down when you breathe in a lying down position, folding your legs. Practicing this for 10-20 minutes every day can help you solve all the issues related to menstruation.
Steps to Diaphragmatic Breathing
- Lie down comfortably on the mat
- Keep your eyes closed, nose pointing towards the ceiling
- Fold your legs and join your knees.
- Spread your foot and relax completely
- Keep one hand on your chest and other on your abdomen.
- Inhale as you sense your belly rising,
- Exhale as you feel your stomach contracting towards the spine.
- Breathe very slowly and focus on the breath.
Practice for 10-20mins and then relax your legs and hands on the mat. Stay there for 5 mins before you end your practice.
Menstruation: A blissful journey
As the woman goes through continuous hormonal changes in the body, her mind must be peaceful and relaxed. Practicing the above techniques for easing menstrual pain is highly recommended. Along with this, it's also imperative to keep a check on a nutritional diet, warm water bath, positive family environment, and friendly atmosphere. Menstruation is a natural process, and following these Yoga practices will help you sail through it conveniently.