Yoga And Meditation Poses For Period Cramps
Most women experience period cramps when it’s their time of the month. Although it’s a natural part of the process, sometimes it can get in the way of everyday activities and responsibilities. Some women may be prescribed medication to help ease period discomfort. However, if you’re someone with more sensitivity to medication than most people, there are alternative ways you can reduce period cramps.
Yoga and meditation can be effective tools to alleviate menstrual pains. Yoga strengthens the pelvic floor muscles and meditation can help you refocus your thoughts.
This article teaches you the best yoga and meditation poses for period cramps. It also touches on the different causes of menstrual discomfort.
What Causes Period Cramps
Period cramps are caused by contractions in your uterus during menstruation. This is caused by a chemical called prostaglandin, which is released in the uterus during your period. Contractions cause the uterus to press against adjacent blood vessels, causing it to block oxygen flow to muscle tissues. As a result, you may experience pain or discomfort from the loss of oxygen supply.
Benefits of Yoga and Meditation for Period Cramps
Yoga is a meditative practice that helps calm the mind and reels you back into the present. The stretches and deep breaths performed during yoga promotes better oxygen circulation in the body. Furthermore, it stretches the muscles, releasing tension and pressure where its present. Since a lack of oxygen in the uterine muscles is the main cause of period cramps, yoga and meditation can certainly provide comfort and ease.
Yoga and Meditation Poses for Period Cramps
One great thing about yoga and meditation is that you’re free to move at your own pace. This gives you the flexibility to adjust your practice to where it’s most comfortable and convenient. Here are three yoga and meditation poses that you can start practicing at home to relieve period cramps:
1. Balasana (Child’s Pose)
Child’s pose is one of the more basic yoga poses. This pose flexes your reproductive organs while simultaneously releasing tension in your neck, shoulders, and back. If you’re one of the many women who experience body pains during their period, you can use this pose to reduce your symptoms.
To perform a child’s pose, do the following:
- Kneel on the floor with your toes flat on the floor and your buttocks resting on your heels
- Keep your knees hip-distance apart with your hands resting on your thighs
- Take a deep breath and on your exhale bend forward, extending your arms above your head
- Continue until your forehead touches the floor
- Relax your shoulders and arms
You can stay in this pose as long as you need. This pose is a great way to calm the mind and body from any trouble or pain.
Here’s a quick video you can check:
How to do a child’s pose stretch
2. Supta Baddha Konasana (Reclined Bound Angle Pose)
The Supta Baddha Konasana is a restorative yoga pose that helps with period-induced anxiety and discomfort. Besides helping with period cramps, this pose may also help alleviate fatigue and headaches. Plus, it can also help improve sleep and relaxation.
This pose is another beginner yoga pose. However, it may take some time and practice to perform correctly.
Here’s a quick video for your reference:
Learn the Reclining Bound Angle Pose – Supta Baddha Konasana | Yoga
3. Viparita Karani (Inverted Leg Pose)
Viparita Karani is a Hatha Yoga pose that stretches the front torso, back legs, and neck. This pose improves digestion and oxygen circulation in the body. On top of that, it can also lower blood pressure and boost energy levels.
Performing this pose is easy and requires no special equipment. Here are the steps to follow:
- Sit on the floor with your legs stretched out in front of you
- Take a deep breath and on your exhale, slowly lie on your back
- Inhale again and at the same time raise your legs to hip-level
- Make sure the soles of your feet are facing upwards
- Take a yoga brick (or if you don’t have one, simply use your hands) and place it under your hips
- Hold the pose for at least five minutes, paying attention to your in-breath and out-breath
If it’s your first time performing this pose, you can lean your legs against a flat wall.
Here’s a quick video for your reference:
Talking to a Professional
While yoga and meditation are effective at relieving period cramps and discomfort, there may be instances where these practices simply aren’t enough. In that case, talking to a specialist can help you find the right solution for your symptoms. Severe period cramps may also be a sign of conditions like PCOS, endometriosis, or others.
If your period cramps are interfering with your ability to live the life you want or if you want to learn about additional options for controlling your period pain, you should consult your doctor.
Wrapping Up
For those looking for simple ways to relieve period cramps at home, yoga and meditation are great options to consider. These practices can help improve oxygen circulation in your body, which in turn may ease pain and discomfort—not to mention allow better cognitive function. Give the poses we listed above a try and see which ones offer you the most comfort.
