Why Yoga During Periods

Yoga practice during periods can help alleviate menstrual cramps. Without Oxygen, the tissues in our womb release chemicals that tigger pain.

Heigh-intensity exercise like running may not be appropriate but Yoga practice is a nice way to find out mind in a calm place when we are felling the period fog and helps to feel more comfortable during the monthly cycles. Again, regular practice of yoga helps to reduce irregular periods and improves our physical and mental health in several other ways.

Generally female feels like having less energy than normal days during the first couple of menstrual days due to heavy bleeding and cramping. Most of female experience with heigh level of estragon and low level of progesterone. This is the cause the uterine lining to thicken. When a thick uterine lining sheds during monthly cycles, she might go through larger blood clots and heavier blood flows also. In case of heavy bleeding, yoga and breathing exercise can be a good way to help reduce the pain caused by cramping.

SAY NO TO INTVERSION YOGA DURING PERIODS

Menstruation is considered to be Apana, that means body’s energy is downward- flowing. Inverting the body may disturb the natural energetic flow, so it’s better to avoid putting uterus in the air or ‘upside down. However, yoga postures, like inverting the body should not practiced during monthly cycles as there is chance of induce excessive bleeding and vascular obstruction. Yoga inversion is also a category of yoga asana. To find the posture of this category, need to place the head below our heart and hips, therefore “INVERTING” the body from its normal upright position. Where heart is higher from the ground than head is considered an inversion asana. This category of yoga poses helps to increases Brain Activity and Decreases Stress Levels but should, not practice during Periods.

MENTION ED YOGA POSES THAT ./SHOULD NOT BE PRACTICED DURING MENSTRUATION :-

(i) Shirshasana
(ii) Sarvangasana
(iii) Dhanurasana
(iv) Halasana
(v) Karnapedasana
(vi) Bakasana

SIX YOGA ASANAs TO BE PRACTICE DURINGH PERIODS:-

1. COBBLER POSE (BADDHA KONASANA):

Since the lower half of the body may feel heavy during monthly cycle, seated poses can be especially helpful. For several minutes one can stay in each pose. The Cobbler’s Pose/ Bound Angle Pose / Butterfly Pose or Baddha Konasana helps to opens up the pelvic region and makes sooth menstrual discomfort.

HOW TO DO BADDHA KONASANA :

(i) Seat in Sukhasana, inhale and bring the soles of your feet together.
(ii) Bring your heels as closed to your Pelvis as comfortably ‘as you can. You cannot force this stretch to happen; it’s simply a matter of surrendering and allowing.
(iii) Hold your feet with your hands
(iv) Drop your knees out to the sides. With normal breath bring your attention to the inner edge of both thighs.
(v) Exhale fold /forward bend using a bolster or several folded blankets to support your torso. This may help you relax even more.
(vi) To exit the pose. Inhale and come-up, gently release your feet and come back to Sukhasana.

2. HEAD TO KNEE POSE (JANU SIRSASANA) :

Janu Sirsasana gives the lower abdomen a good massage. It also calms you down and thus allays mood swings. Periods are the time of heightened sensitivity and awareness. If stomach feels bloated during those days, the head to knee pose lot Janu Sirsasana will really help.

HOW TO DO JANU SIRSASANA

(i) Seat in Dandasana, bend one foot so that your heel is placed at the junction between your Thigh and hip
(ii) Seat in that way your toes are pointing up and your back is straight and keep the chest nice and open
(iii) Inhale and raise both arms up and as you exhale you hitch forward coming down from the hip and trying to bring either your chin or forehead on to the knee.
(iv) Hold for 5 deep breaths
(v) As you rise up, inhale again ensuring that the upper Ares are in line with the ears.
(vi) Exhale and bring both hands down
(vii) Repeat the same thing on the other side.

3. SEATED STRADDLE (UPAVISTHA KONASANA):

Upavistha Konasana helps to stimulate the abdominal organs, helping reduce menstrual cramps as the position of this asana is to sitting in the opened and stretched leg position. Moreover, this asana helps to open the hamstring, pelvic region, hips and back.

HOW TO DO UPAVISTHA KNASANA:

(i) Seat in your comfortable position
(ii) Move your legs wide apart
(iii) Keep the back as straight as you can
(iv) Taker your hands behind to lengthen your spine
(v) Move palms in front of you and bend from the hip
(vi) Bend elbow down to bring the chest forward towards the floor
(vii) Slowly stretch forward if comfortable
(viii) Always remember that each one’s body id different, it’s not important how far you go down but how comfortable you stretches. During menstruation , it may not feel comfortable to deeply bend /forward. Know that this Is totally fine and it’s important to listen to your body.
(ix) If this is giving you a good enough straight for your hamstrings and hip, you can stay right here
(x) If your body allows to go a bit further, you can reach as far down pas you can

4. SEDATED FORWARD BEND (PASCHIMOTTASANA):

Paschimottasana is another relaxing pose to ease menstrual pain /and make those days comfortable.

HOW TO DO PASCHIMOTTASANA:

(i) Seat in dandasana keeping the spine stretch and ;toes toward you
(ii) Inhale and rise both hands above your head and stretch up
(iii) Exhale and bend forward from the hips, chin moving towards the toes
(iv) Hold the toes lwith both hand
(v) Touch the floor with elbows, allow elbows as ‘you can without ‘.forcing
(vi) Place ‘.your hesd to the knees
(vii) Stretch the spine forward with normal breath
(viii) Because of your period, you may want to round your spine a little
(ix) Inhale come up to the position with hands up
(x) Exhale lower the hands

5. BRIDGE POSE (SETU BANDHANA ASANA)

Setu Bandhana asana is very gentle back-bend which helps to relieve back pain associated with periods. In the case of discomfort due to period cramps, Setu BAndhaa asana also works well.

HOW TO DO SETU BANDHANA ASANA :

(i) Begin to lie down on your back
(ii) Place heels as close as possible to your butts
(iii) Hold your ancles , make sure your palm is outside
(iv) Slowly inhale and lift your hip all way up
(v) Try to reach as higher as possible
(vi) Hold this position with with normal breath
(vii) Exhale and gently put your hips down and relax in Savasanma

6. GODDESS POSE (SUPTA BADDHA KONASANA):

Supta baddha Konasana offers relief mfrom abdominal cramps during menstruation. Even Supta Baddha Konasana is a good practice during pregnancy and menopause.

HOW TO DO SUPTA BADDHA KONASANA :

(i) Lie straight and flat on the mat
(ii) Bend both knees to bring the soles of both feet together to touch
(iii) Relax your shoulders away from your ears
(iv) Stay in the position for up to a minute, breathing deeply and slowly
(v) Slowly return to the starting position