7 Yoga Moves to Overcome Menstrual Pain

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Stomach cramps, bloating, headache, nausea - sounds familiar? You are not alone. Many women suffer from severe menstrual pain (known as dysmenorrhea) followed by a sharp sensation of piercing, throbbing, heat, or cramping in the lower abdomen and back.

No matter how much you want to just curl up under a blanket for your favorite TV series marathon and spend a box of sweet chocolate cheese martabak far from human civilization, we all know very well that a number of these things do not really get rid of the suffering of PMS. But, according to a new study published in the Journal of Alternative and Complimentary Medicine, reported fromWomen 's Health Magazine, there is one small trick that might give you relief from stomach cramps, bloating, and other PMS symptoms: yoga.

How can yoga overcome menstrual pain?

Uterine contractions cause a lot of pain during the menstrual cycle because the tightened uterus will prevent blood from flowing smoothly to the uterine wall. The result is stomach cramps, back pain, and familiar foot aches during the seconds before menstruation. Ironically, stomach cramps that make us reluctant to do a lot of physical activity can actually worsen if you lack movement.

Yoga, a proven physical, mental, and holistic technique, can reduce the severity of abdominal cramps due to PMS that weakens many women. Yoga poses, or "asanas," have the potential to relieve certain pain by stretching the hips and joints and reducing emotional stress that can make the muscles tense and tighten.

Yoga movements that can relieve stomach cramps due to PMS

1. Reclining Twist

Reclining twist is a relaxing way to increase the flexibility of the side-to-side spine, which can relieve abdominal and lower back pain.

Here's how:

Lying on your back, cross your left knee above the right side of your body.
Extend your arms wide, position your face to the left
Hold five breaths, feel your spine lengthening and spinning. You might also be able to hear some rattling
Use the abdominal muscles to turn the knee to the starting position and repeat for the other side

2. Wide Child's Pose

Wild Child's Pose (source: popsugar.com — Wild Child’s Pose (source: popsugar.com

This pose lengthens the lower back and opens the hips while the knees are wide apart and the abdomen is relaxed between them. This stretch will reduce any hip pain, and help improve or maintain hip health. This pose will trigger a feeling of relaxation and calmness.

Here's how:

Place your knees on the floor, spread both of them to a comfortable distance. Then fold your body forward, stretch your arms in front of you.
Rest your forehead on the mat or put your head to one side, hold five breaths. Turn your head to face the opposite side and hold 5 breaths again.

3. Arching Pigeon

Arching pigeon is dubbed the "hip opener" because this pose is effective for reducing stomach cramps, and helps you feel more relaxed. Arching pigeon stimulates internal organs, stretches the inner buttocks, thigh folds, and psoas - the long muscles at the sides of the spinal column and pelvis. Practicing this pose can make your hips more flexible, reduce tightness caused by stress and tension.

Here's how:

Sit on the floor with your right knee bent and your left leg stretched straight behind you
Place your hands on your hips and slowly arch your back until you feel the optimal stretch on the front left hip. If this variation feels too painful, lean forward and place your hand in front of you. If you want to stretch more, lift your hands out in the air
Hold for five breaths or more, repeat the pose for the opposite side

4. Camel pose

This pose focuses on the stomach. Camel attitude increases flexibility in the spine, stimulates the nervous system, opens the chest and shoulders, and improves circulation and digestion. Our spine is empty most of the time seized in a leaning forward position for hours sitting at a table or driving a car. Because the spine is also intended to move in both directions, this attitude can help restore its natural flexibility because practicing this pose will extend the spine to the back and top. This camel pose will also stretch and stimulate the stomach, which is good for overcoming complaints of stomach cramps.

Here's how:

Kneel on a yoga mat and reach your ankles with both hands - either one (stretch your hands freely into the air)
Hold your weight forward, on your knees, to increase stretch in the quadriceps, abdomen and chest. Lower your head towards your back and hold for 5 breaths. Switch hands if you only use one, hold back in 5 breath counts
Lift the torso to return your body to its starting position

5. Cat pose

Cat poses allow you to stretch your upper body and neck while giving a gentle massage to the spine and abdominal organs. This flow will send energy through the spine to promote blood circulation and reduce anxiety. This position helps if menstrual cramps are caused by constipation.

Here's how:

Rests on both knees and palms. Make sure your hands are straight on your shoulders and knees below your hips
Take a deep breath, then lower your chin slowly to your chest, as far as you can
Arch your back (like a cat that stretches) and exhale when you rise from position. Repeat 3-5 times.

6. Tiger Pose

Tiger pose is a very effective way to reduce lower back pain. This yoga movement spreads the spine along with its nerves, also relaxes the lower back nerves. In addition, the tiger pose also helps stretch the abdominal muscles.

Here's how:

Rests on both knees and palms. Make sure your hands are straight on your shoulders and knees below your hips
Now, lift one leg and stretch it towards the sky. Hold for three breath counts
Return to starting position and change foot position. Lift your head to look up so that the spine remains aligned

7. Half Bound Squat

This pose will stretch the hips, the main cause of your stomach cramps.

Here's how:

Start in an ordinary squat position, put your feet close together. Lower the buttocks towards the heel. If the buttocks don't reach the heels, tuck the folds of the blanket
Inhale and swing your knee to the left while turning your upper body to the right. Exhale, reach your upper left elbow with your right hand from behind to extend the torso. Hold five breaths
Then drag your left hand between your knees. Lower your left shoulder to the left knee as far as you can (so you hug your knee with your armpit)
Open the chest and look up at the right shoulder. Keep your hips aligned and your knees parallel to each other facing forward. Breathe continuously for 30 to 60 seconds for 5 times. Inhale, look back to the front, and exhale to return to the starting position. Switch positions.

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