Yoga poses benefits menstrual cramps

Menstrual problems are common among women from menarche period to menopause period. Yoga poses are discussed here which benefits for menstrual cramps and yoga poses to be practised regularly to overcome many of uterine related problems.

Exercise like yoga poses improves the secretion of hormones from endocrine glands which helps in regular menstruation and the growth of inner lining of uterus.

Stomach pain during menstruation is common in young girls which is due to impaired growth of uterus which is caused by uneven secretion of hormone progesterone. Regular practice of yoga poses strengthens uterine muscles and improves its function considerably.

Women who are facing problems in conceiving due impaired growth of uterus, irregular secretion of hormone, obstructions in fallopian tube, problems in producing of eggs by ovaries, impaired growth of uterine lining and other problems related to uterus can be overcome by practising yoga asanas daily. These yoga asanas practice also improves the possibility of conceiving who are unable to conceive due to uterine problems.

In some women uterine prolapse occurs due muscle weakness of pelvic floor muscles and ligaments and these muscles are unable to provide enough support for the uterus. This can be avoided by strengthening the muscles of the uterus. Regular yoga practice with good balanced healthy food helps to avoid this condition.

Before practising these poses one must consider their health conditions and age. It is always advisable to take necessary precautions and doctor advice before beginning of yoga practice.

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Yoga poses padmasana, veerasana, pashchimothasana, pavanamukthasana, mathsyasana, ardhamathsyendrasana, vipareethakarani, sarvangasana, shavasana are to be practised regularly which helps in strengthening the uterus and treats menstrual cramps.

These poses helps physically strengthen our body and mentally brings confidence, makes one feel happy and relaxed.

Padmasana or Lotus pose

Sit in sukhasana with back straight and neck straight.

Hold your right foot with your palms and place it on your left thigh.

Heel should touch your left thigh joint.

Next hold your left foot with your palms and place it on your right thigh.

Heel should touch your right thigh joint.

Place both hands on knees such that palms facing the sky.

Join the tips of thumb and index finger such that a circle is formed.

Close your eyes and slowly inhale and exhale.

Be in the position for about 5 minutes.

Benefits of padmasana

Breathing is comfortable in this pose.

This pose calms down the mind from stress and anxiety.

It maintains the back bone straight.

Lower limb joints are strengthened and it treats calf muscle pain and joints pain.

It treats headache due stress.

Veerasana or Hero pose

Sit in sukhasana with back straight and neck straight.

Fold left leg backward such that heel should be under the buttock and toes on the floor.

Hold right foot with your palms and place it on left thigh such that heel touch the thigh joint.

Slowly inhale and place your palms on your head with namaskara mudra.

Keep back and neck straight.

Inhale and exhale for a while.

Next place right leg on the ground and bring back left leg to original position.

Relax for a while and do it for the right leg also.

It is an easy pose and can do it 5-6 times a day.

Benefits of Veerasana

This pose energises all joints and strengthens the joints.

As it stretches chest muscles, it benefits heart and lungs.

It burns unwanted fat from thighs, buttock and arms.

Blood flow increases to the abdomen and treats uterus problems.

Pashchimothasana or Seated forward bend pose

Sit on the floor, stretch your legs straight forward.

Keep both legs and feet closely.

Slowly raise your hands up and bend towards leg with exhaling.

Try to hold your feet.

Slowly bend your head and touch your knee with your forehead.

Let the elbow be at the sides of knee.

Be in this position for 10 seconds.

You can do this 2-3 times a day at the beginning.

Benefits of Pashchimothasana

As we bend in this asana, it reduces back pain and waist pain to greater extent.

Nerves calms down and strengthened.

Unwanted fat accumulated in stomach, waist and buttock part of the body is removed and body gets good shape.

This pose helps in supply of blood to spleen and kidney and hence improves their function.

Improved blood supply to the abdomen removes many of menstrual problems.

Pavanamukthasana or Wind relieving pose

Stand straightly and inhale, exhale.

Exhale and fold right leg, hold ankle with right palm and heel with left palm.

Bring it close to chest as much as possible.

Balance the body by pressing left foot firmly on the ground.

Be in this position for few seconds.

Come back to original pose with inhaling.

Do the same pose with left leg also.

You can also do this pose by lying down on the floor also.

Benefits of Pavanamukthasana

This pose strengthens uterine muscles and treats menstrual problems.

Increases blood circulation in hip joint and knee joint.

Strengthens leg, arms and abdominal muscles.

Relieves from constipation and gas.

Helps in digestion and activates spleen.

Mathsyasana or Fish pose

Sit on ground in padmasana.

Slowly lay down on the ground with hands beside your body.

Inhale and exhale and hold your feet with your palms.

Slowly lift your head such that you can see backward.

Back should be curved and pull your feet lightly your palms.

Slowly inhale and exhale, be in that pose for a while.

Then bring back your hands to the ground.

Bring back your head and back to initial position and stretch your legs forward.

Now your are shavasana and relax in that pose.

Benefits of Mathsyasana

Nose, throat and respiratory organs become more active and regular practice avoids allergies and infection.

As this pose tightens from neck to thigh portion relieves from neck, back, waist pain.

It also treats cold, throat infection and headache.

It activates pituitary, pineal, thyroid, adrenal gland and improves their functions.

It relieves from menstrual problems like pain during menstruation, irregular periods.

Vipareethakarani or inverted pose

Lay down on your back with legs stretched straight and hands beside the body.

Inhale and exhale.

Slowly raise your legs such that legs make 90 degree with ground.

Hold your lower back with your hands at the waist region.

Raise your body to the vertical position with the help of hands.

Your trunk should make 45 degree with the ground and legs should be vertically straight.

Balance your body with the help of hands and elbows.

Be in that pose for a while, inhale and exhale slowly.

Slowly release legs and hands and come to original pose.

Benefits of Vipareethakarani

This pose activates thyroid gland and improves its function.

Reduces the fat accumulated around waist and abdominal region.

Strengthens shoulders and arms.

Strengthens spine, neck, intestine and other abdominal organs.

It strengthens uterus and hence it is a good pose to practice after child birth.

This pose treats menstrual related problems and also treats piles.

Sarvangasana or Shoulder stand pose

Lay down on the floor.

Place your hands at the sides of your body.

Stiffen your legs and toes.

Slowly, inhale and raise your legs upward.

Hold your buttocks with your hands, push the legs upward such that your body makes 90 degree with the ground.

Slowly move your palms to waist region and then to back to support your body.

Lift the legs such that your chin is close to chest.

Legs should be straight.

Inhale and exhale slowly and be in that pose for 5 seconds.

Slowly bring down your legs and come to the initial position.

Benefits of Sarvangasana

Sarvangasana benefits our body in many ways. When practising this asana, blood flows from legs to heart, relaxes blood vessels. It treats inflammation in blood vessels.

It strengthens uterus and hence it is a good exercise to practice after child birth.

This pose treats menstrual related problems. It also treats piles.

It improves the blood supply to thyroid gland and hence it improves the function of thyroid which is necessary for our body health.

This pose increases the blood supply to face and it improves the glow of our face.

This pose increases the blood supply to brain, it improves memory power and brain function.

This pose even increases the blood supply to the skull part and hence hair growth increases.

It treats asthmatic patients and keeps us relaxed and calm.

Shavasana or Corpse pose

You have to practice this pose after all yoga asana practice for relaxation.

Lay down on the ground with legs loosened and toes are facing the sides.

Your hands at the side of your body with palms facing the upward.

Loosen whole body and close your eyes with smiling face.

Breathe slowly. Inhale and exhale deeply.

Next stiffen your right leg up to waist part and be in the position for 3-4 seconds then relax the right leg.

In the same way stiffen and relax left leg, waist portion, abdomen portion, hands and chest region, neck and head one by one.

Give attention to each and every part of the body from toes to head and relax.

Breathe slowly and surrender the whole body on the floor.

Do it for 10-15 minutes.

Then slowly fold your left leg and turn your body towards right.

Placing the left palm on the ground at the right side of your body, slowly get up.

Come to sukhasana posture and keep eyes closed and inhale and exhale.

Then slowly open your eyes and aware of outside world.

Benefits of Shavasana

Shavasana practice relieves from all stress and anxiety and calms down the mind.

Each and every cell of your body is relaxed by shavasana, after yoga practice or after stressful work.

your will be in meditative state of mind while doing shavasana.

This posture relaxes and rejuvenates nervous system and brain.

Regular practice of shavasana, helps to reduce blood pressure, insomnia and menstrual related problems.

About article

The opinions expressed herein are authors personal opinions and do not represent any one's view in anyway, do not use this information to diagnose or treat your problem without consulting your physician. Remedies here mentioned are used for ages may not be clinically proven.