Practicing yoga during menstruation
Many women prefer to hide under their blanket on the couch for a few days during their period every month. But it doesn't have to be that way. You have pain and prefer to retreat until the pain subsides. Yoga can help with that, one of the best natural remedies that can even relieve menstrual pain, especially due to its anti-inflammatory properties.
"Like Pilates, a similar but somewhat more traumatic sport for the uterine cavity and the nervous system, some yoga positions offer multiple benefits and help you feel better. From now on, don't let your menstruation get you down, take control of your body! Yoga exercises during menstruation have many advantages, even if you are a beginner. Some asanas are very beneficial during your period, while others should be avoided. Perhaps you used to think that yoga and menstruation have nothing to do with each other. You will soon be enlightened when we take a closer look at this topic."
Yoga during the Period: The Benefits
According to statistics, almost 80% of women suffer from painful periods every month, not including women with endometriosis. With yoga, you can specifically alleviate menstrual pain. Nothing should stop you from practicing yoga as long as you choose the right positions. There are no contraindications for yoga during menstruation. In short: yoga and periods go hand in hand. If you don't know which exercises to do, definitely ask your yoga teacher first.
Whatever the case may be, yoga can brighten your mood during your period. Most of the time, women are nervous, tired, stressed, and more irritable during this time, and energy levels drop. With the right exercises, yoga helps you stimulate your mind, relieve cramps and abdominal pain, reduce stress, relax the lower back, in short, boost your energy.
Yoga and Period: the Best Exercises
Do you usually lie in bed until the menstrual cramps go away? Change your behavior! Join a yoga class or take out your yoga mat and do your exercises at home. We will show you below which poses can help you effectively reduce the pain. The following few asanas are gentle and help you relieve cramps and regulate blood circulation. At the same time, they reduce back pain.
The corpse pose or Savasana
This first position will help you to draw new energy and refocus on yourself. The corpse pose is the most important position in yoga and is often performed at the end of a yoga class. It provides total relaxation. Spread your legs and arms slightly apart while lying on your back. Turn your palms up and feel your breath. Breathe deeply and slowly. Every part of your body is now relaxing.
Child's Pose or Balasana
This is a classic yoga pose for the period. There is no better exercise for relaxation. Its execution is simple. Get on all fours. Place your knees shoulder-width apart, in line with your big toes. Exhale deeply, lower your hips down to your ankles, and bend your upper body forward. Place your arms in front of you on the ground with your palms facing down. Relax your back and touch the ground with your chin. Hold the position for several breaths.
The Cat Pose or Marjariasana
This second position is often performed in yoga classes for children and has the advantage of relaxing the back while promoting the flow of energy throughout the body. It also relaxes the spine. As with the previous asana, start by getting on all fours. Place your arms parallel to your knees. Inhale, lower your belly, and stretch your head upwards. Now, as you exhale, round your back and lower your head.
Downward-Facing Dog or Adho Mukha Svanasana
If you want to perform a perfect yoga session against menstrual pain, you should try this pose. This asana tightens the body and relaxes the lower back as well as the spine. As you may know, these areas of the body are often sensitive to pain during menstruation. Additionally, the pose relieves the body and helps reduce stress. Form a 90-degree angle with your thighs and your spine, creating an inverted V-position. Hold your weight by placing your hands on the ground in front of your shoulders. Inhale as you lift your knees and gradually stretch them. Then pull your spine upward. Exhale and press your heels toward the ground. Hold the position for three minutes and finish the exercise by exhaling and bending your knees back toward the ground.
Yoga and Period: Positions to Avoid
"While some yoga poses are particularly beneficial when you have your period, others are less recommended. For example, do not perform poses or sequences that put pressure on the lower abdomen: inverted poses, tension poses, twisting poses, as well as poses where you have to lift your legs too much. When you have your period, you should not perform any asanas with your head down."
Of course, torsion postures have unforeseen positive effects, but not during menstruation. During your period, they can even intensify the bleeding. Reverse postures can have the opposite effect during your days and stop the bleeding. And when the blood stagnates, it flows back into the uterus, which can lead to problems. Even if your period does not always come with pain, discomfort, or bad mood, you should still avoid the aforementioned postures.
"Make sure to practice gentle postures that massage the lower back and abdomen. And while you're at it, recite a few mantras and meditate from time to time to maximize the effects of your yoga exercises. Also, get yourself a period panty that allows you to comfortably perform your yoga exercises even during menstruation."
As you can see, it is possible to combine sports and periods, especially yoga, but only if you choose the right postures. After a nice yoga session, we recommend taking a lovely warm bath and placing a hot water bottle on your lower abdomen. Well-being guaranteed!
