Menstrual cramps are not just painful. The discomfort tends to affect several aspects of everyday life. Even the uncomplicated chores become daunting. It is not possible to prevent menstrual cramps. Some days the discomfort would be bearable and on some occasions they can become overpowering. The only option one has is to regulate the pain and level of discomfort. The severe cramps can be managed with some specific yoga poses. It is best to avoid medications and alternative untested remedies. Here are three yoga poses for menstrual cramps that have helped many women get some relief.
1. Janu Sirsasana or Head-To-Knee Forward Bend
This pose is simple if you are relatively healthy and slim. Even if you are slightly overweight, it is doable. Obese women will find this a little daunting. Sit on the floor, use a yoga mat, sit upright and stretch your legs forward. Keep your legs parallel to each other. Pull one leg back and place your knee at a right angle to that side of your body. Tuck in the foot into the thigh of the other leg. Now stretch your torso to bend towards the leg that remains straightened. Hold onto your shin, calf or foot for support. Let your hips stretch out or square out.
Let the spine stretch and your entire upper body be extended pulling the hamstring and stretching the leg in the process. Repeat the pose with the other leg. This posture helps extend and stretch the spine, hamstrings, shoulders and groin. You would be calmer, you would get relief from anxiety and fatigue, headaches and the pain or discomfort of menstrual cramps will be reduced.
2. Pasasana or Noose Pose
This is another of the effective yoga poses for menstrual cramps. Get into a squat position, go down and keep your feet together. Keep your knees together and as you turn them to your left, turn your torso to the right. Join your hands at the back so you can contain your posture. As your torso moves right and your knees move left, your hands should move leftward from the back and end at the outer thigh of your left leg. Repeat this with your knees going right and your torso going left.
3. Ustrasana or Camel Pose
This pose is relatively simpler but equally effective and it may take some practice to get it right. Kneel down on the yoga mat, keep your legs stretched and your body upright. Pull your arms backward and bend backward. Your body should form an arch with the spine extended and your shoulders should be right above your feet, the arms must extend downward and the hands should touch the ankles.
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