For many women, menstruation can bring about a range of uncomfortable symptoms, such as cramps, bloating, and fatigue.

While it may be tempting to curl up in bed with a heating pad and a box of chocolates, engaging in regular physical activity, such as yoga, can actually help alleviate some of these menstrual woes. Yoga offers a gentle and effective way to stretch, relax, and strengthen your body, providing soothing relief during your period. In this article, we’ll explore three yoga moves that can help you feel better during your menstrual cycle.

1. Child’s Pose

The Child’s Pose, also known as Balasana, is a restful and relaxing yoga posture that gently stretches the back, hips, and thighs.

This pose is particularly beneficial for relieving cramps and lower back pain, which are common discomforts during menstruation.

To practice Child’s Pose:.

1. Kneel on the floor with your knees hip-width apart and your big toes touching.
2. Slowly sit back on your heels and exhale as you fold forward, bringing your torso between your thighs.
3. Extend your arms in front of you or rest them alongside your body, palms facing up.
4. Relax your forehead onto the mat or a cushion and surrender any tension in your body.
5. Breathe deeply and hold the pose for 1-2 minutes, or as long as feels comfortable.

Child’s Pose not only helps to alleviate physical discomfort but also eases the mind, promoting a sense of calm and relaxation.

2. Cat-Cow Pose

The Cat-Cow Pose, or Marjaryasana-Bitilasana, is a gentle flow between two complementary postures that stretch and mobilize the spine.

This dynamic movement helps to relieve menstrual cramps, improve digestion, and increase the flow of energy and blood to the pelvic area.

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To practice Cat-Cow Pose:.

1. Begin on all fours, with your hands directly beneath your shoulders and your knees hip-width apart.
2. As you inhale, arch your back and lift your tailbone, allowing your belly to sink towards the floor. Lift your gaze and broaden your chest (Cow Pose).
3. As you exhale, round your spine towards the ceiling, tucking your chin towards your chest and drawing your belly button inwards (Cat Pose).
4. Continue flowing between Cat and Cow poses, syncing your movement with your breath, for 5-10 rounds.

The rhythmic motion of Cat-Cow Pose helps to release tension in the lower back and pelvis, promoting healthy circulation and reducing discomfort during your period.

3. Supported Bridge Pose

The Supported Bridge Pose, or Setu Bandha Sarvangasana, is a rejuvenating posture that opens the chest, shoulders, and hips, while gently stretching the abdomen and lower back.

This pose can help alleviate menstrual pain and fatigue, as well as reduce anxiety and stress.

To practice Supported Bridge Pose:.

1. Lie on your back with your knees bent and feet hip-width apart, grounding your feet firmly into the mat.
2. Place a folded blanket or bolster beneath your sacrum, the bony area at the base of your spine.
3. Press down into your feet and lift your hips, sliding the support underneath.
4. Allow your arms to relax alongside your body, palms facing up.
5. Hold the pose for 1-2 minutes, focusing on slow and deep breaths.

The Supported Bridge Pose provides a gentle inversion that encourages relaxation, balances hormones, and promotes a sense of overall well-being.

Conclusion

Making time for yourself and your well-being is essential, especially during your period.

By incorporating these three yoga moves – Child’s Pose, Cat-Cow Pose, and Supported Bridge Pose – into your menstrual routine, you can help alleviate discomfort, reduce stress, and cultivate a greater sense of ease in both your body and mind. Remember to always listen to your body and modify the poses as needed. With regular practice, you’ll find that yoga can be a valuable tool in feeling better during your period.