An art of life Exercises to help reduce mentrual pain

Breathing

is an art, a very scientific art that is more than just inhaling and exhaling air.

“Breathing has always been a part of our wellGynaecologist Nkata Mulumba says experiences ness arsenal, such but as Motsomehow as one grows older, samai’s breathing may be a result becomes of endoless and less scientific. It metriosis, becomes a medical shallow, condition and in we begin to breathe in the which tissue chest, that rather lines than the uterus the stomach,” explained Yoga also grows Instructor outside the at womb, Art of usuLiving, Pauline Sebina. ally in the pelvic area.

“Many stress related ailments, whether physiEndometriosis causes chronic

cal, mental or emotional, may be caused by impain and can lead to fertility problems. There proper is no breathing, cure for the conand fortunately, they can be dition even easily though reversed common by treatadopting natural breathing ments include mechanisms." pain medication, hormone therapy, Breathing and properly surgery to increases the lungs capacity remove the misplaced tissue and

to get more oxygen. The lungs’ main function is in some cases hysterectomy.

According to the World Health Organisation (WHO), 176 million of women worldwide suffer from endometriosis. Though the condition is cureless Meditation Master and Yogi,Claire Lane, says physical exercises could help lower the pain during menstruation.

She says,” during this time of the month our body and mind goes through a change. This change is both physical and emotional. We experience aggravated emotional stress, headaches and physical cramps. Lane recommends several exercises, to help limit the pain including;

The monthly menstrual cycle has been a painful experience for Galaletsang Motsamai since her teenage days. Pigeon Pose

– (Alternate on both sides ie: left side and repeat on right side)

Start by sitting on the floor. Bend your left leg in front of you and align your left heel to your right hip. Your right leg needs to be outto help oxygen from the air we breathe enter the red cells in the blood.

“They then carry oxygen around the body to be used by every cell in our body. The lungs also help the body to get rid of CO² when we breathe out. Extra oxygen in the blood stream stimulates the excretory system, thereby clearing the body of harmful toxins. It also provides additional energy and vitality. “Have you ever seen a baby breathe”?

Sebina asks rhetorically. In and out, deep and even, slow, easy and calm. If you look closely, you will see that it is not the chest that is rising and falling, rather it is the stomach. To put it more precisely, it is the diaphragm, the muscle between the chest and the abdominal cavity, which moves.

Now, compare this with your own style of breathing. Chances are that you will find that it differs. If you are like most people, your upper back, stretches the neck and opens up

Diarrhoea the lungs so you can flood your body with breath. Breathe in and out of both nostrils. Let your breath be deliberate and let your breath find a rhythm. Remain in this pose for 10 whole breaths

Reclining Twist

Pose, start by lying on your back with your whole BY RACHEL body straight. RADITSEBE Bring your left leg over and across your body – if you are not flexible, bend your left leg

Almost a month into it, a deadly and place your left knee down onto the

of diarrhoea continues floor next to your right hip; if you are

through the country, killing over flexible straighten your left leg across your hundreds body and place more your receiving left foot treatment. down onto The the outbreak floor on was the right first detected side of your last body. week of August when the Health

Now noticed twist your an increase upper body of people in the especially opposite direction bringing both your

under five years complaining arms across to the left hand side. Turn

diarrhoea in Gaborone and your head to look in the direction of your hands.You areas, Boteti, should Selibe find that Phikwe your and hips face Diarrhoea the opposite is direction described of the as the loose or watery stool which may least three times in 24 hours.

alongside nausea, vomiting, and fever.

Diarrhoea can cause a lot of stretched behind you. Think of it like the splits but with your front leg bent.

Place both your palms behind your shoulders flat on the mat and sit as upright as you can.

Look up to the ceiling to stretch out your stomach and neck. This pose will stretch your uterus muscles and flood your body with breath. Breath in and out of both nostrils only. Ensure that your breath is deliberate and find rhythm to your breath. Remain in this pose for 10 whole breaths

Second Exercise: Cobra pose – this pose is done with both hands on the floor. Lie flat on your stomach and place both your palms flat on the mat underneath your shoulders. Lift your upper body up off the mat by straightening your arms. Roll your shoulders and head back stretching your torso.

This, she says, stretches the abdomen, releases tension in your lower

Third exercise:

outstretch hands. You’re trying to keep the upper back flat on the floor.Your spine will fully stretch while you’re doing this exercise. If you hear what sounds like a couple of cracks, don’t be alarmed. It’s your spine getting the support and stretch that it needs.

When you finish, you should feel like your spine is relaxed and ready. The stretching will help to relax all the muscles in your body. This includes your uterus muscles to prevent them from contracting more. When you do this exercise you are massaging internal organs. Ovaries, kidneys, stomach, large and small intestines,” she says. Breathe in and out of both nostrils. Let your breath be deliberate and let your breath find a rhythm. Remain in this pose for 10 whole breaths, a whole breath is an exhalation and an inhalation.