About this pack
Guided by Rashmi Maintaining consistent physical fitness throughout the menstrual cycle ensures reduced PMS and regular periods. These low-intensity yoga sessions are designed for that sensitive time of the month. Symptoms like bloating, cramps, and PMS can be controlled with the right yoga postures that open up the pelvic region and reduce congestion in the body. Benefits: - Reduces period pain or back pain - Enhances mood - Relieves exhaustion - Scales down the bloated feeling
Menstruation discomfort and pain are undergone by women from the age of 11 or 12 till 45 or 50 or more. Women often find it challenging to carry out their day to day activities during their periods. Unfortunately, society doesn't give much importance or attention to period cramps and fatigue. Taking medications and pain killers for menstrual cramps would be a temporary solution but eventually, land up with many side effects. Hence women need to prepare themselves through yoga period pain. Yoga during menstruation is a set of asanas done during periods to relax the uterus muscles and reduce pain. These postures involve light moves, body stretching and gentle breathing.
There is a sequence of yoga postures for period cramps that can be done during periods. These exercises are for stretching the spine, thigh muscles and increasing blood circulation throughout the body. There are also exercises which open the hip and relax the uterus muscles. Yoga during menstruation involves breathing exercises that balance the mood swings and reduce mental stress during periods. When done regularly throughout the year, yoga brings an added value to the menstrual health of every woman. Yoga pose for flexibility increases the strength of the organs of the reproductive system.
At the time of a menstrual cycle, the uterus contracts to shed its lining. During this process, a hormone called "Prostaglandins", which is likely to involve pain and inflammation, induces the contradictions developed in the uterine muscle. The excessive secretion of this hormone leads to severe pain and uneasiness during menstruation. Another significant factor that causes menstrual cramps is the lack of oxygen in the uterus muscles. It could be because of a lack of physical activity.
Yoga is common to everyone irrespective of their age, gender, religion and stature. It gives you the freedom of developing life-force energy no matter who you are and what you do. Another area of concern is whether women can perform yoga asanas during periods. Most women hardly know that they can do yoga during periods. First of all, women and adolescent girls should normalize the pain and discomfort occurring during a menstrual cycle. Period pain relief yoga can help women continue with their various social activities. Yoga during menstruation can also avoid risk factors and medical complications like irregular periods and heavy bleeding. Many yoga postures for period cramps relax the pelvic region and make you feel better throughout the menstrual cycle. Yoga during periods would be beneficial for women who go to work, do the household chores, and also for young girls going to school. Menstruating women of all age groups can do yoga for period cramps.
As said earlier, yoga is meant for all and can be done at any point. However, a few exceptional cases like people with medical complications have to consult their doctor before doing yoga. For people with knee problems, uterus problems, heart problems, neck and spine injuries, it is always better to consult a doctor before performing yoga or do it under the guidance of a certified yoga instructor.
Menstruation for every woman is different. Some experience acute pain in the abdomen, while others have backaches, body aches, leg pain, fatigue etc. Yoga during periods initiates good menstrual health and enhances all our levels of well being. A yoga pose for women in their periods should be able to give a nice stretch and at the same time loosen the uterus muscles. A few women might even face vomiting, diarrhoea, bloating, constipation and dizziness. Menstrual cramps yoga poses can reduce them and be counted on to develop a healthy uterus. Many may not be able to do the regular exercising and workouts during periods due to tiredness and abdomen pain. Yoga for period cramps only focus on gentle movements and saving energy during the menstrual cycle. Most yoga postures during periods are in the seated position as the lower body is already tired. This yoga during periods can be done quickly at home without the help of anyone.
The cobbler's pose improves general blood circulation, stretches the thigh muscles and stimulates the abdominal organs. Steps: Sit upright with back straight and shoulders out. Bend your knees outward so that your feet touch each other. Firmly press the outer edges of your feet together so that they tend to open like a book. You can hold this pose for up to five minutes at a time with two sets of repetitions.
The head to knee pose yoga during periods helps stretching the spine muscles, hamstrings and shoulder joints. They also deal with healing mild depressions and calming the brain. Steps: Sit upright with back straight and shoulders out. Stretch your right leg straight and fold your left leg so that your left foot touches your right inner thigh. Centre your navel in line with the right thigh and bend forward. Repeat with the alternate leg. Remain in this pose between one to three minutes with a minimum of two repetitions.
This yoga during periods stretches the upper abdomen and hips. It also relaxes the calf muscles, hamstrings and shoulder muscles. Steps: Sit upright with your back straight. Outstretch your legs and spread them wide apart as much as possible. Bend forward, pushing yourself with your arms also stretched outright facing the floor. Stay in this pose for one minute with three to six repetitions.
The Seated Forward Bend yoga improves digestion, relieves menstrual pain, headaches, vomiting and fatigue. Steps: Sit upright with your back straight and shoulders out. Stretch both legs forward, keeping them close to each other. Bend forward, pushing yourself. Try to touch the toes first and eventually the knees. Remain in this pose between one to three minutes with a minimum of two repetitions.
The supported bridge pose activates the blood vessels and ensures better blood flow in the body. It mainly reduces the heaviness and bloating in the lower abdomen. Steps: Lie on your back with knees bent and feet touching the floor, parallel to each other. Touch your heels with your arms. Push with your feet and lift your hip upwards to the maximum. Hold to this pose for one minute and slowly bring your spine down. Repeat once again, provided your body feels comfortable enough.
This posture in menstrual cramp yoga releases pain in the lower back, giving a fine stretch to the hips and thighs. Steps: Kneel with knees slightly apart from each other. Sit on your heels. Bend forward so that your forehead touches the floor. Stretch out your arms forward-facing the floor. Remain in this pose between three to five minutes with a minimum of three repetitions.
This pose opens up the hip, leg and chest muscles. It strengthens the pelvic muscles and stimulates the urogenital system. This pose also involves stretching of the abs, knees, legs and calf muscles. Steps: Lie on your back. Bend your knees outward so that your feet touch each other. Bring your feet close to your pelvic region. Hold to this pose for thirty to sixty seconds with a minimum of four to six repetitions. Try staying in these postures as much as you can before relaxing. Also, when you attempt a yoga pose for period pain, don't forget to concentrate on your breathing. Inhaling and exhaling have to be practised during menstrual cramp yoga. It reduces stress levels and irritability in women. Yoga for menstrual pain can be followed by women to strengthen their spine and uterus muscles, thus developing a sound reproductive system. Goal Preparation: Try and keep it simple. Do yoga for menstrual pain regularly on every menstrual cycle. Focus on the flexibility of the pelvic region while performing yoga during periods. Concentrate on your breathing. Aim for consistent and gradual improvement in yoga postures during periods. The ultimate goal of practising yoga during periods should be a reduction in pain or no pain during the menstrual cycle. If you are suffering from neck pain you can try yoga for neck pain or try yoga for relaxation.
It relaxes the uterus muscles and soothes the abdomen pain. Enhances better sleep which automatically boosts our immune levels. Taking deep breaths while performing yoga asanas during periods circulates oxygen throughout the body and the uterus muscles. Yoga during periods gives an energetic effect to the body. Yoga gives you stronger willpower and resistance to body pain. After a consistent period of doing yoga, period pain will not be an issue ever. Yoga during periods regulates the menstrual cycle and avoids delayed periods. Any yoga pose for period pain strengthens the spine and thigh muscles. Yoga during menstruation stimulates the various organs in the abdomen. Menstrual cramp yoga stretches the belly muscles, thus reducing pain due to uterus contractions. In addition, yoga during periods avoids bloating. In the long run, yoga during periods can reduce diseases like Pelvic inflammatory disease (PID) and other uterine defects. Yoga during periods calms the mind and reduces mood swings. The blood flow in the blood vessels is enhanced when performing yoga during periods.
A few might find it tiring to attempt yoga during periods as the body is already exhausted. It might be uncomfortable to perform stretches at times of excess bleeding during periods. The wrong yoga poses can lead to injuries. Overstretching and too much physical exertion can cause heavy bleeding during the menstrual cycle.
The do’s to start performing yoga are Start with simple postures. Practise on an empty stomach. It is always best to practice yoga in the morning. Wear comfortable clothing, stretchable enough to perform your asanas. Use a thick blanket below your knees or back if the floor hurts. Increase the timing of your postures every day. Try connecting the mind and the body with breathing techniques. Work on a regular yoga schedule. Meditate at the end of every schedule. If you find things difficult, seek advice from a yoga instructor. If possible, attend yoga sessions. The don’ts while performing yoga are: Listen to your body and do not perform any postures that give you pain and discomfort. Any form of asanas that stress your system should be avoided. Practising inversions or changing the body's orientation is not recommended during the periods as it may disrupt the downward flow of blood from the uterus. Also, any form of yoga that demands a lot of physical exertion should be avoided as it might bring a lot of pressure on the pelvic region. Don’t perform yoga if you are recovering from an injury.
Choose a comfortable spot in your home to practice, preferably the balcony or the garden. If you don't have such a space, never mind, you can always do it in your room. A soft and sticky yoga mat that stays firm and doesn't slip off while doing asanas. Wear comfortable and breathable clothing, be it pants or shorts. A thick blanket can be used just in case your knees and toes hurt. Always remember to have a water bottle near you. You can use a small cushion which helps you stay in postures for a longer time. Fitness and health is an essential aspect in everyone's life so try yoga for women or yoga for beginners. The key to happiness is a happy soul in a healthy body. Contributing a little of your time to enhance menstrual health is definitely worth the effort. Yoga during periods helps in getting rid of the killing pain in the abdomen followed by emotional stress. Yoga for period cramps has a tremendous impact on the entire reproductive system and helps you approach a healthy lifestyle.
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