Yoga Poses:-

Introduction: Bringing harmony between the mind and body is the main goal of yoga, which is primarily a spiritual discipline founded on a very subtle science. It is the art and science of leading a healthy lifestyle. The Sanskrit root “Yuj,” which means “to join,” “to yoke,” or “to unite,” is where the term “yoga” originates this is called Yoga Poses.

WHAT IS ASANA

“Asana is yoga pose or posture or position of the body. Patanjali in ashtanga yoga defines asanas as Steady and Comfortable pose. Benefits of Asanas / Yoga Poses. A healthy and peaceful body is the starting point for advance practices.”

Menstruation is more than just a few days a month for those who have uteruses. Period cramps and PMS (premenstrual syndrome) are symptoms of our periods that start long before we see blood.

While most PMS symptoms would definitely not be considered delightful, period cramps can be one of the more excruciating indicators that “Aunt Flo” is on her way (where did that term even come from?).

Additional symptoms of PMS include, but are not restricted to:

• headaches
• weariness and diarrhea
• vomiting or nausea
• mood fluctuations, increased hunger, and bloating
• tenderness in the breast

The final spot on our list that you might want to find relief is on a yoga mat. While many of us would rather curl up in bed with a heating pad and some crackers, yoga poses, or asanas, have been shown time and time again to help reduce the agony of period cramps and many other PMS symptoms.

How may yoga help with PMS and menstrual cramps?

Dysmenorrhea, the medical term for period cramps, is brought on by the uterus contracting. This can be caused by uterine conditions like fibroids or endometriosis, or it can happen when the hormone-like substance prostaglandin is generated (1Trusted Source, 2Trusted Source).

Depending on the individual, period cramps can vary greatly in length and intensity. Depending on their age and reproductive cycle, many people may even go through phases of increased and decreased cramping throughout their lives (3Trusted Source).

People who experience cramps may also experience pain in other parts of their body, such as lower back discomfort or even hip and thigh pain, in addition to the uterus contracting.

Exercise has long been recommended as a treatment for PMS-related back pain and pains (2Trusted Source). Exercise type may have an impact on pain management; lower-intensity exercises, such as yoga, assist lower cortisol and prostaglandin levels, while higher-intensity exercises help reduce inflammation.

For instance, one study examined how a particular yoga-based program affected menstrual cramps and discovered that following a yoga session, both pain and quality of life significantly improved (4Trusted Source). According to a different study, yoga may be even more beneficial than regular exercise for reducing PMS symptoms (5Trusted Source).

With a focus on pelvic health and chronic pain, Sarah Garden has been a yoga therapist for more than 20 years. She has seen that yoga can be very beneficial for the “broader body response” to the pain of dysmenorrhea, which includes tense muscles, shallow breathing, and breath retention.

“Yoga practice can teach us how to relax our body and breath even in the face of pain,” says Garden. It has a general relaxing impact on the neurological system and can gently stretch tight muscles.

The top four yoga positions for menstrual cramps

The precise poses that reduce PMS symptoms and period pain are frequently subjective. Garden has seen that a broad flow that incorporates a wide range of postures has been beneficial for some of her clients since it allows the body to move in multiple ways.

However, restorative yoga can be a good place to start, according to Garden and another seasoned yoga instructor, Sara Hess, who modified both her yoga practice and instructing after receiving a Stage 4 endometriosis diagnosis.

The uterus is the strongest muscle in the body, yet it demands surrender, according to Hess, who has discovered that this family of poses “can create a nurturing and opening feel for the uterus to relax and heal.” In the uterus, restorative positions facilitate deeper surrender.

Longer hold times and the use of several props to fully support the body are what define a restorative posture. Therefore, as long as you feel supported, you can hold the following positions for five to twenty minutes.

Garden suggests practicing deep relaxation meditations and pranayama, which are yoga breathing techniques, in addition to physical positions.

Supported Cobblers Pose, or Supta Baddha Konasanana:

Bolster, blanket, strap, and two blocks are necessary props.

• In the middle of your mat, position a bolster vertically. Blankets can be folded into a little pile if you don’t have a bolster. To create a pillow, you might wish to add another blanket on the top.
• With your sit bones on the floor, take a seat in front of the bolster’s short end and face away from it.
• Bring the soles of your feet together while bending your knees.
• Take hold of your strap. It will be woven around your hips, first around your sacrum, then between your legs (around the inner thighs), and finally around your feet. In order to modify the tightness even after lying down, it is helpful to have the buckle closer to your pelvis.
• Return to the bolster slowly. If you have a blanket there, lay your head on it.
• You can put a block under each outer thigh if the groin stretch is too hard.