A lot of women and girls suffer from different complications during periods, also called menstrual disorders. These may include irregular periods, painful cramps, heavy flow, periods that are frequent or sometimes not present at all. They can be a sign of hormonal changes or gynaecological problems.
The practice of Yoga has been known to provide relief to women suffering from various symptoms and pains related to menstruation. It helps to enhance the mood and rids them of the physical and psychological imbalance that they face during their periods. It also helps keep them fit and active, irrespective of their physique, age, and involvement in physical activities.
Here are some of the yoga postures which can help you cure delayed menstruation, relax the nervous system, relieve lower back pain, reduce leg and abdominal aches, balance your emotions, and ease other menstrual discomforts.
- Sit on the mat and straighten your legs in front of you.
- Bring your arms straight out to the sides and up over your head, reaching toward the ceiling.
- Inhale and straighten your spine. Exhale and lean forward from your hip joint.
- Make sure your head is in line with your body.
- Stay in the pose for about 2 minutes. Finally inhale then exhale and slowly come out of the pose, sitting with a long spine and straight legs.
- Sit erect and stretch your legs out.
- Now bend your knees and join the soles of your feet. Hold your ankles or feet.
- Move your heels to the groin as much as possible.
- Breathe out and press your knees to the ground. Make sure your shoulders and arms are relaxed.
- Press your sitting bones to the floor and sit erect such that your crown points to the ceiling and your spine is straight.
- Flap your knees, moving them like the wings of the butterfly.
- Hold this Pose for 2 minutes. After that return to Dandasana.
Yin Yoga Series (Beginners Yin)
- Lie on your stomach with arms placed along the sides and your palms facing the ceiling.
- Exhale and bend your knees such that your feet face upwards. Next, hold your ankles.
- Inhale, raise your thighs, head, and chest.
- Make sure your abdomen is rested on the floor, holding all your body weight. Breathing normally, look upwards.
- Exhale, bring your head back to rest and lower your legs up to the knee joint. Stay in this position for as long as you can and slowly come back to the original position.
- Kneel on your mat and place your hands on your hips.
- Make sure your knees and shoulders are in the same line, while your feet face the ceiling.
- Inhale, and pull your tailbone in, towards the pubis, feeling the stretch at the navel.
- While you are doing that, arch your back. Gently slide your palms over your feet and straighten your arms.
- Keep your neck free and neutral. Make sure it is not to be strained.
- Hold the position for about 30 to 60 seconds before you release the pose.
Periods are natural and nothing to fret over. However, an irregularity in your cycle shouldn’t be ignored as well. Yes, the cramps are painful and might seem like a war situation looming overhead, but you can win it over with just a few iterations in your lifestyle! Yoga can help you win over these woes!