Women can experience discomfort and pain during their cycle. Practicing yoga can help alleviate symptoms associated with menstruation, reduce lower belly pain, and release the low back. Here are 4 yoga poses for menstrual pain.
1. Malasana
Beginning on all fours, step your right foot outside your right hand and your left foot outside your left hand. Come into a low squat, then press your hands together and broaden the collarbone.
Malasana or Garland Pose can help improve circulation in the lower body, stimulate and stretch the pelvic floor, and open the hips. If it’s very hard for you to bring your hips down, feel free to support your sitting bones with a yoga block or bolster.
2. Salabhasana
Also known as Locust Pose, Salabhasana is a prone backbend that can help massage your internal organs, including those of your reproductive area.
Start by lying down on your belly with your legs extended behind you. Then, press your pubic bone down and lift your chest, shoulders, and head up. Next, lift your legs up and point the toes back behind you.
If you experience low back pain during your period, then this pose may help bring relief. Engage your glutes and keep your scapulae squeezing towards one another. Lengthen the neck. Hold for a few breaths, before releasing.
3. Janu Sirsasana
For tight, uncomfortable hips and a good lower back release, try this forward fold. Bring your right knee to your chest and open the right knee out to the side. Then, extend your left leg forward.
Press your right foot against your left inner thigh, then push the left heel down against the mat. Inhale and grow tall through the spine, then exhale, fold forward over your left leg. Hold onto your left calf muscle or ankle. If you can go further, hold onto the outer edges of your left foot.
Stay here for a few breaths, lengthening the spine from the low back all the way up to the neck. Release, and don’t forget to perform the same pose on the other side.
4. Matsyasana
Lie down on the mat with your knees bent. Inhale, and press your forearms against the mat. Retract your scapula, then gently lift your upper torso and head off the floor. Gently lean the crown of the head towards the mat, stretching out your neck and gazing behind you.
Feel the low back slightly arch. Lengthen the legs forward, or keep them bent. Fish Pose helps stretch out your abdominals, which can feel particularly compressed when you’re on your cycle.
Stay here for a few breaths, before releasing and finally coming into savasana.
These 4 yoga poses for menstrual pain will surely help bring physical and emotional ease to your body and mind. After all, yoga is a great way to help relieve pain associated with your menstrual cycle.
However, don’t forget to consult your medical professional or healthcare provider regarding ways to help mitigate pain and discomfort.
