That time of the month is never easy with five days of pain and cramps making life miserable. Fortunately, there are exercises that can relieve the pain and good for menstrual health. Yoga especially can get you through those five days with complete relief from pain. Try out the five poses for menstrual cramps.
1. Diamond Pose
Always try a pose that is easy like the diamond pose. It helps you relax your abdominal and pelvic floor muscles. It also reduces the frequency of muscle spasms and gives you relief from pain.
How to do it:
Kneel on the floor in such a way that your both big toes either touch or cross each other bringing your knees and ankles together. Slowly rest your buttocks on your heels. Place your hands on your legs and make sure your spinal cord is straight. Now lift your head up with your chin parallel to the floor. Stay in the same posture for 2 to 5 minutes.
2. Cat Cow Pose
This exercise soothes and relaxes your back muscles especially if you have a stiff back. It is especially good for menstrual cramps.
How to do it
Kneel down and then place your palm on the floor. Keep your neck and back straight. Twist your toes a little down, gradually lift up your pelvis such that your butt is in air and drop your tummy down. Slowly lift your head up. There you are done with the pose.
Repeat for 5 to 20 times.
3. Child’s Pose
This primarily reduces bloating, gas and indigestion problems. It also rescues you from that extra back pain during menstruation.
How to do it:
Kneel down and then sit on your ankles or heels in such a way that you are resting your bottom on them with your knees slightly apart. Lift your hand as high as you can and then slowly bring them to the floor and rest them on the floor along with your head between them. Lastly let your chest rest on your thighs firmly.
Remain for a minute and repeat.
Among yoga poses for menstrual cramps, this is one such exercise you should definitely try. Initially it may be a bit difficult but then it relieves you from cramps a lot. Most importantly strengthens your back bone.
How to do:
Initially lie down on the floor with your toes and arms facing the floor. Make sure your elbows are resting under your shoulder and your head is relaxed. Since most of your body weight is acting on the back muscles make sure they are straight, there shouldn’t be any bending. Shoulders should be down and not by your ears.
Remain in the posture for a min or 10 seconds for beginners.
5. Cobra Pose
After doing something hard like the plank, one prefers to relax their body, so go for the cobra pose good for menstrual cramps. It mainly tones your butt, uterus and ovaries which is significant for menstrual health.
How to do it
Rest your body on your stomach and lie down with your upper limbs placed in front your shoulders and toes facing your ground. Straighten your elbows and graze your chest off the floor. Slowly push your ribs forward. Repeat after every 15 to 30 seconds.