Yoga for Period Pain: Asanas and Relaxation techniques

Hello everyone! During a woman’s period, it is normal to suffer period pain or dysmenorrhea. The intensity of these cramping pains varies from one woman to another, although some barely notice anything whereas others suffer severe cramping accompanied by headaches and/or nausea that can interfere with day-to-day tasks and activities. Often anti-inflammatory medication is taken to relieve the discomfort, but many people do not know that there are other remedies that can help, such as yoga and meditation.

Abdominal pain, heartburn, bloating on gray background. Red dot

Asanas for Period Pain

Some people do not recommend practising yoga during menstruation (or those who

do, recommend not performing certain asanas such as the inverted poses, and pranayamas, like breathing fire). Some also recommend the practice of certain asanas to soothe menstrual cramps or pelvic discomfort and pain in the lower back. As always, it is best to listen to your body because it will tell you what you can or can not do at all times.

During menstruation, I would generally recommended asanas that do not obstruct your menstrual flow (which is why the inverted postures are not recommended) or make us lose energy. Some of the postures that help relax the muscles and nerves that are under constant stress and strain during menstruation are supine positions such as Supta Virasana or reclined hero, Supta Baddha konasana or goddess, Supta Svastikasana, Matsyasana or fish pose (practiced with head and back supports).

Also when you go to bed try to keep your legs up or lie on your side with your legs bent, and if necessary apply heat to the lower abdomen.

Relaxation Techniques

It is often said that emotional stress increases menstrual cramps, which is why meditation should be part of our daily lives in order to reduce stress and therefore possible menstrual cramps. Try to take ten minutes out each day: it is not necessary to sit in the lotus pose in a quiet place as there are various schools of thought where meditation is practiced while doing any of your daily activities (eating, walking, etc.).

In addition you can practice Pranayama Ujjayi and Pranayama Viloma in Savasana or lying down, and if there is no pain or stress, physically or mentally, these can also be practiced in sitting poses.

Finally, do not forget to eat well during your menstrual period. Try to avoid processed and fried foods. If necessary, you can use other natural remedies such as Bach flower remedies, abdominal massage, essential oils or herbal tea infusions.

Have a great start to the week!

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