Menstruation isn't just a few days of bleeding each month. It often brings along cramps and premenstrual syndrome (PMS) symptoms like headaches, fatigue, and mood swings. While curling up with a heating pad might seem appealing, certain yoga poses can offer relief from these discomforts.
How Yoga Helps
Period cramps, or dysmenorrhea, result from uterine contractions triggered by prostaglandins. Conditions like endometriosis or fibroids can intensify this pain. Yoga can alleviate these symptoms by promoting relaxation, reducing stress, and enhancing blood flow. Studies have shown that yoga not only diminishes pain but also improves overall quality of life during menstruation.
4 Restorative Yoga Pose.
Restorative yoga, characterized by supported poses held for extended periods, can be particularly beneficial during menstruation.
Here are four poses to try:
1. Supta Baddha Konasana (Supported Cobbler's Pose)
Props: Bolster, blanket, strap, two blocks
Steps:
1. Place a bolster vertically on your mat.
2. Sit at the short end of the bolster, soles of feet together, knees bent.
3. Use a strap to loop around your sacrum, inner thighs, and feet.
4. Lie back onto the bolster, head supported by a blanket.
5. Place blocks under your thighs if needed for support.
2. Setu Bandha Sarvangasana (Supported Bridge Pose)
Props: Bolster, strap, block
Steps:
1. Position a bolster vertically on your mat with a block at one end.
2. Loop a strap snugly around your ankles.
3. Sit on the bolster and lie back, sliding until your upper back rests on the floor.
4. Place your heels on the block, adjusting as needed for comfort.
3. Supported Savasana (Legs Elevated)
Props: Bolster or pillows
Steps:
1. Lie on your back with a bolster under your knees.
2. Let your arms rest by your sides, palms up.
3. Close your eyes and focus on deep, steady breathing.
4. Viparita Karani (Legs-Up-The-Wall Pose)
Props: Wall, folded blanket
Steps:
1. Sit sideways next to a wall.
2. Swing your legs up onto the wall as you lie back.
3. Place a folded blanket under your hips for support.
4. Relax your arms by your sides and breathe deeply.
Tips for Practice
Hold each pose for 5–20 minutes, ensuring comfort and support.
Use props to minimize strain and enhance relaxation.
Focus on deep, diaphragmatic breathing to calm the nervous system.
Listen to your body and modify poses as needed.
Bottom Line
Incorporating restorative yoga poses during menstruation can provide relief from cramps and other PMS symptoms. By promoting relaxation and enhancing blood flow, these poses support overall well-being during your period.
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