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Yoga Poses for Menstrual Pain

Menstrual PainA lot of women are familiar with cramps, bloating, nausea, and headaches during their monthly period with some feeling completely useless because of the pain that they’re feeling in their lower abdomen. Some women take medications to alleviate the pain but if you are not used to taking something for the pain, there are other alternatives to try such as yoga.

As a matter of fact, these yoga poses are perfect for alleviating menstrual pain.

  • The Noose Pose. Go into a full squat position then lower your butt towards your heels. Place a blanket underneath your heels if they can’t reach the floor. As you inhale, swing your knees toward the left while twisting your torso to the right. On exhale, position the back of the upper left arm outside the right leg with the left forearm in front of your legs so you can wrap it around your legs. Breathe deeply then bring your right arm behind your lower back to clasp your left hand. Exhale. Open up your chest while gazing over your right shoulder. Make sure that your hips are squared and that your knees are facing forward. Hold this pose for30 to 60 seconds then release. Repeat on the other side.
  • Garland Pose. This yoga pose is basically a squat which is perfect for those who have desk jobs who seem to forget how to squat. This pose can help minimize the pain that comes with menstruation. Start this pose by going into a squat with your feet close to one another and heels pressed on the floor. Spread your thighs so that they are wider than your torso. On exhale, lean forward so that your torso will fit nicely between your thighs. Place your elbows on your inner thighs while your hands are clasped together palms to one another. Press your inner thighs against your torso then bring your arms out and across your shins so that your hands will hold your ankles. Hold this pose for a few seconds then release.
  • Head-to-Knee Forward Bend. For this pose, you will need to sit down on the floor with your legs extended before you. Bend your right knee outward to 90 degrees with your right foot pressed firmly on your inner left thigh. Grab your left shin or ankle with both hands then, on inhale, square your hips, and lean forward over your left leg. As you exhale, continue extending your torso to lengthen your spine. Your back should be long instead of rounded. Pull your left toes back while pushing forward with your left heel. Continue pressing your right foot into your inner thigh. Hold this pose for 1 to 3 minutes before releasing. Repeat on the other leg.

These yoga poses can strengthen your abdominal muscles and lower extremities to help reduce the pain that usually comes with your period. Try these out to see which ones will work for you.


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