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Stop Mentrual Cramp With Yoga


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On some days of the menstrual cycle, the pain can be really intolerable. If you prefer not to take painkillers but do not want to lie in bed, we recommend trying certain yoga postures. These quiet, harmonious movements can in fact counter menstrual cramps.

Prevent yoga and menstrual cramps
According to yoga , you should rest on the days that you have your period and spend time doing quiet activities (such as meditation or reading).

Unfortunately, of course, we can not take a few days off every month. The good news, however, is that there are also a few yoga postures that can provide relief for menstrual cramps and give your body and mind some more energy.

Also read:
How yoga changed the life of an 87-year-old woman

1. Balasana
Stop menstrual cramps with this yoga posture
This posture is also called the child posture and is helpful in back pain and simultaneously relaxes your stomach.

Sit on your knees on your mat, with your knees on hip-width apart (or what feels good for you).
Then lean forward, put your arms behind you, with your hands over your buttocks.
Let your head rest on your mat (if you come this far), or on a pillow if you can not reach your mat.
Breathe in and out slowly ten times and then come up again.
2. Parivrtta natarajasana
This posture is sometimes called the Shiva twist and is helpful to relieve back pain, especially lower back pain (which often occurs during menstruation).

In addition, this is a pretty good stretching exercise.

Lie on your back on a bed or couch, with your legs crossed.
Then pull your legs towards your chest and turn to the right.
Open your arms.
Slowly change sides.
3. Dhanurasana
Stop menstrual cramps with this yoga posture
This posture may be slightly more complicated, but will provide equal relief and counter menstrual cramps. In this exercise, you are meant to form an arch with your body.

Lie on your stomach on a mat with your legs stretched out.
Lift your pelvis and raise your legs as high as you can.
Stretch your arms backwards and try to grab your ankles with your hands.
Then also raise your head to finish the posture.
Breathe in and out a few times slowly and then lower yourself to the starting position.
4. Supta virasana
This posture is the same as the lying hero , but in this case we use a bit of support to make the exercise a bit more relaxed. You can use a large pillow (or several pillows) or a sheet.

Sit on your knees on the floor or a mat. Put the pillow or sheet behind you.
Lean backwards until your back is fully supported by the pillow or sheet.
Extend your arms to the side.
5. Supta buddha konasana
Stop menstrual cramps with this yoga posture
This attitude is similar to the previous posture, but in this case you start from the lotus posture.

Sit on the floor or a mat with your back straight.
Put the soles of your feet together (causing your knees to fall out).
For the rest, this exercise is exactly the same as the previous one. Try to stretch your back as much as possible.
This posture stimulates your ovaries, lower abdomen, thighs and blood circulation. And in addition, it can counter menstrual cramps and reduce stress .

6. The butterfly posture
This posture can counter menstrual cramps as it opens your hips and relaxes this part of your body. This attitude is very simple:

Sit on the floor or on a mat and put the soles of your feet together (just like in the previous exercise).
Then try to push your knees as far as possible to the floor.
Then lean forwards or backwards, depending on what is most comfortable for you.
7. Pasasana
Stop menstrual cramps with this yoga posture
The snare posture can also be very helpful, since it stretches the thighs, the spine and the lower abdomen.

Sit squatting with your knees and legs together.
Turn your knees to the left and your upper body to the right.
Place your left arm in front of your legs and your right arm behind your thigh.
Look up and try to turn your head a little.
8. Janu sirsasana
It does not matter how agile you are: since in this attitude you do not have to go any further than you can.

Sit on the floor or a mat with both legs straight forward.
Then pull up your right leg, so that you stand with the sole of your right foot against the inside of your left knee.
Then bend forward. It is the idea to touch your left foot with your hands. Try at least to come to your knee.
Perhaps also interesting:
Six psychological benefits of yoga

9. Eka pada rajakapotasana
Stop menstrual cramps with this yoga posture
This posture is also called the pigeon posture and is a great option if you suffer from severe cramps.

Sit squatting, put one leg bent in front of you and the other leg back out.
Bend your upper body forward and let your forehead, forearms and hands rest on the floor.
10. Ustrasana
The camel posture is very good to stretch your stomach and abdomen. In addition, this exercise can help to alleviate anxiety, pain and fatigue.

Sit on your knees with your legs slightly apart.
Let your upper body relax with your arms and head to the back. The goal is to touch your feet with your hands and then reach the ground.
Hold this posture for a few seconds and slowly rise again, so that you do not get dizzy.
Also read:
Yoga helps to cure depression

11. Upavistha konasana
Stop menstrual cramps with this yoga posture
You can also do this exercise with the help of a couple of pads.

Sit on the floor with your legs straight in front of you. Then spread your legs as much as you can.
Lift your arms up and lower your upper body. The goal is to touch the ground with your forehead, but you have to be quite agile for this.
That's why you can put a pillow or something like that for you so you can rest your head on it.
12. Adho mukha svanasana
This posture is also called the downward dog and can help to relieve tension in the spine and counter menstrual cramps.

Stand on your hands and knees on a mat or the floor.
Then slowly lift your buttocks and push your thighs slightly backwards.
Form a triangle with your body, the ground being the bottom and your arms and legs the sides.


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