For a few days a month, many menstruating individuals wish that they could switch their body with a non-menstruating person’s. The reason? Pain. Millions of women across the globe, regardless of their age or health status, experience menstrual pain. There are many home remedies to treat menstrual pain, but few are effective. One of the more well-researched and well-documented methods for menstrual pain relief is yoga.
The gentle muscle stretching, mindfulness, and sense of calmness brought on by yoga can ease the excruciating menstrual pain. Bring out your yoga mats, and try this six yoga poses to relieve menstrual pain:
1. Child’s Pose
An easy one to do, the Child’s Pose helps relax the stomach muscles and ease the menstrual cramps. Start the pose by sitting on your knees. Spread them a little. Next, bend forward with your arms stretched ahead of you. With your hands touching the floor, reach as far as you can. Take 5-10 deep breaths as you gently stretch. Remember to be gentle and not stretch yourself too much.
2. The Reclining Twist Pose
This one is for yoga lovers and a good challenge for the novice. Lie down on your back straight. Gently pull one leg across the other just above the knee. Bend your stretched leg slightly. Next, gently twist your upper body in the opposite direction of the pulled leg. Rest both your arms on the floor in a little stretch. Turn your head in the opposite direction of the pulled leg. Hearing a couple of cracks is normal, but if you experience moderate-high pain, then avoid this pose. You will feel a good stretch across your body, including your uterine muscles.
3. The Camel Pose
Sit up straight while kneeling. Next, bend backwards gently and touch your heels with your hands. If needed, you can use a chair or a wall to balance against. You will feel a good amount of stretch in your abdomen, chest, and spine areas. You may also feel your thighs stretch. This pose will help the uterus and groin muscles and ease the pain. It also relieves lower back pain.
4. Legs Up the Wall
Lay down while facing the wall. Your butt should touch the base of the wall. Stretch your legs against the wall. You can use your hands to life the legs and place them. Place your hands on either side of you. Make sure your back is straight, and you have your yoga mat underneath your whole body, to avoid any friction. Take deep breathes for a minute or two, or for as long as you are comfortable.
5. Wide-Angle Seated Forward Bend
Yoga for menstruation pain is incomplete without this pose. This yoga pose eases your abdominal organs, helping with the cramps. Sit with your legs stretched out as wide as possible. The toes should point upwards. Now, bend forward as much as possible. Be careful not to sprain your back or legs.
6. Seated Forward Fold
Sit with your legs touching each other, stretched out in front of you. Take a deep breath and lean forward to try to touch your toes. As you bend, exhale. Do at least five repetitions to ease menstrual pain.
Apart from yoga, you can also start taking contraceptive pills. Combination pills could help alleviate menstrual cramps. You can take Mankind’s Unwanted -21. All you need to do is take the ‘active’ pills for 21 days, followed by a week of ‘inactive’ pills. During this inactive pill phase, you will get your period. After the inactive pill phase, start a new pack of contraceptive pills. Mankind also offers an emergency contraceptive pill called the Mankind’s Unwanted-72, which is India’s No. 1 Contraceptive Tablet.
Armed with the knowledge of these yoga poses, you can face your next period with a little less apprehension.