3 yoga poses for period pains
Period pains getting in your way every month? Yoga has been found to significantly reduce the severity of menstrual pain in several studies*, and has also been associated with improvements in menstrual regularity, and reduction in premenstrual symptoms such as mood swings and irritability. Here are three yoga poses that can help alleviate period pains, as well as supporting women experiencing menopause:
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Supta Baddha Konasana (reclining bound angle pose) This pose gently opens the hips and groin area, relieving tension and discomfort associated with menstrual cramps and menopausal symptoms. Lie on your back and bend your knees. Bring the soles of your feet together, and allow your knees to fall open – support your knees with folded blankets, if needed, to prevent strain. Rest your arms by your sides, close your eyes, and focus on deep, relaxed breathing, holding the pose 2 for 1–5 minutes – or longer, if comfortable.
Balasana (child’s pose) This asana gently stretches the lower back, hips, and abdomen, providing relief from menstrual cramps, and promoting relaxation during menopause. Begin on your hands and knees, and sit back on your heels, with your knees wide and big toes touching. Lower your forehead to the mat and extend your arms in front of you. Relax and breathe deeply into your lower back and abdomen, feeling a gentle 3 stretch with each breath. Hold the pose for 1–3 minutes. Viparita Karani (legs-up-the-wall pose) This is a restorative inversion that promotes relaxation and circulation, to help alleviate period pains and menopausal symptoms. Sit your bottom close to a wall and lie on your back, extending your legs up the wall. Put a folded blanket under your hips for support, if needed. Place your arms on your tummy to deepen the connection to your body. Close your eyes and allow your body to relax completely, holding the pose for 5–15 minutes.