<a href="https://www.championat.com/authors/5119/1.html">Anastasia Ozhgikhina</a>” title=”<a href="https://www.championat.com/authors/5119/1.html">Anastasia Ozhgikhina</a>“/></p></div><p>Dean of the Faculty of Sports Industry, Synergy University, International Hatha Yoga Instructor</p><p class=How can yoga help with period pain? What exercises can you do?

For many women, critical days can be a real test: cramps, bloating, excruciating pain. Often women live with menstrual irregularities, suffer severe pain in the days themselves and on their eve.

The practice of yoga is excellent for calming and strengthening both the body and the mind. Perhaps you don’t even feel like moving these days, let alone doing physical exercises. But believe me, doing yoga during your period can bring you huge benefits – it will balance your mood and ease cramps. Don’t believe?

How yoga can help with menstrual pain

The practice releases endorphins, which are the body’s natural painkillers, which help relieve cramps and greatly improve your mood.

Some poses are especially good for targeting areas where spasms are most common. Stretching in the back, abdomen, hips, and hips will relax the muscles around the uterus and may even drastically change how you feel during your critical days.

During menstruation, inverted and standing positions should be avoided. We have selected asanas for you that are not too tiring and are accessible even to beginners. They will help you relax, and are ideal even for those who do not have time for a full workout.

Bound Angle Pose

Contraindications: knee injuries.

Benefit: improves blood circulation in the pelvic organs, improves the elasticity of the muscles and ligaments of the groin, stimulates the ovaries, reduces tension in the mind and body.

Execution technique

  • Lie on your back, connect your feet, move them as close to the pelvis as possible and spread your knees to the sides. If the stretch in the hips is too intense, place pillows under each knee.
  • Place your hands palms up along the body, close your eyes.

Stay in this position for 10 breaths, then lift your knees up, relaxing your groin area.

Photo: www.istockphoto.com

butterfly pose

Contraindications: with caution in case of knee injuries.

Benefit: improves blood circulation in the pelvic organs, normalizes hormonal levels, relieves menstrual pain.

Execution technique

  • Sit on the floor with a straight back and straight legs, bend your knees, put your feet together.
  • Holding your feet with your hands, move your hips up and down with a small amplitude for 30 seconds.
  • With an exhalation, spread your knees to the sides, go into a slope with a straight back, help yourself with your elbows. Strive to put your knees on the floor, stretch your stomach to your feet.

Hold for 5-10 breaths. Inhale as you rise up and return to the starting position.

Photo: www.istockphoto.com

Seated Angle Pose

Contraindications: injuries and chronic pain in the knees, hips.

Benefit: improves the elasticity of the adductor muscles of the thigh, hamstrings and hip joints, promotes blood circulation in the pelvic region, ensuring the health of the pelvic organs, has a calming and refreshing effect on the brain.

Execution technique

  • Sit on the floor, alternately spread your legs to the sides, increasing the distance between them as much as possible. Make sure that the entire back surface of the legs is pressed against the floor, the toes are looking clearly up.
  • Grasp the big toe of each foot with the index and middle fingers of the corresponding hand, straighten the spine and lengthen the ribs, point the chest up.
  • Hold this position for a few breaths, breathe deeply.
  • As you exhale, lean forward as far as your body allows, lowering your head to the floor if possible, then lengthen your neck and lower your chin to the floor. If your head does not yet sink to the floor, try to lower your chest to the floor with each exhalation.

Fix the pose for 5-10 breathing cycles, try to breathe evenly and deeply. While inhaling, lift the body up, release the grip of the feet, connect the legs and relax.

Photo: www.istockphoto.com

Head to knee

Contraindications: knee injuries, asthma.

Benefit: stretches the muscles of the legs and back, helps to open the pelvis, improves digestion and normalizes the excretory system, calms the nervous system.

Execution technique

  • Sit on the floor with a straight back and straight legs. Bend the left leg at the knee and take it to the left, lowering the outer side of the left thigh and lower leg to the floor. Press the left foot against the inside of the right thigh at the perineum.
  • With an inhalation, stretch your arms up, lengthening the body, with an exhalation, stretch your hands to the right foot, grab it with your palms. If the straight leg grip is not yet available, bend your right knee.
  • Stay in this position for five breaths. Breathe deeply.
  • While inhaling, raise your head and body, straighten your arms at the elbows and look up, straighten your leg at the knee and return to the starting position.

Repeat the asana on the other side.

Photo: www.istockphoto.com

Intense back stretch

Contraindications: back injury, lumbar hernia, inflammation of the internal organs in the acute stage, a full stomach.

Benefit: improves blood circulation and elasticity of the spine, calms the nervous system and restores it, reduces high blood pressure, helps with depression, irritability, insomnia.

Execution technique

  • In a sitting position, stretch your legs in front of you so that they touch, remove your gluteal muscles with your hands back to feel the buttocks.
  • As you inhale, stretch your spine up, as you exhale, lean forward, trying to reach your hips with your stomach. Don’t try to touch your toes, it’s more important to keep your back straight and lengthen your spine. Put your hands where they will lie.

Stay in this position for 10 breaths.

Photo: www.istockphoto.com

Downward facing dog pose

Contraindications: hand and shoulder injuries, severe headache.

Benefit: makes the spine more mobile between the shoulder blades, tones the whole body, helps to remove mental noise, improves cerebral circulation, which contributes to the rejuvenation of brain cells, relieves menstrual pain, reduces stress and mental tension, increases concentration.

Execution technique

  • Get on all fours, palms under your shoulders, the distance between the palms and between the feet is the same, the fingers are wide apart, the middle finger is pointing clearly forward.
  • Push your pelvis up, push hard off the floor with your hands, move your torso towards your legs, relax your neck completely. The kneecaps are tucked up, the heels tend to the floor.
  • When mastering the pose, it is better to keep the knees bent, focus on opening the shoulder section and working out the spine.

Fix the pose for 5-10 breathing cycles, try to breathe evenly and deeply.

Photo: www.istockphoto.com

Intense forward stretch

Contraindications: spinal injury.

Benefit: helps with anxiety, rejuvenates the spinal nerves and brain cells, tones the liver and spleen.

Execution technique

  • Stand straight with body weight evenly distributed on both legs, legs completely straight.
  • Raise your arms up, palms forward, stretch your entire body. Take a few breaths in and out.
  • As you exhale, lean forward from the waist, place your palms on the floor in front of your feet, if necessary, bend your knees or lean on the yoga cube. The neck is not tense. If you lose your balance, you can move your feet apart by 5-7 cm.

Fix the pose for 5-10 breaths, breathe evenly. As you exhale, raise your head and torso, your back is straight.

Photo: www.istockphoto.com

Dead man’s pose

Contraindications: no.

Benefit: relaxation of the whole body, relieving nervous tension, eliminating headaches, preventing insomnia.

Execution technique

  • Lie on your back on the mat, cover yourself with a blanket or blanket, spread your legs to the sides, let your legs relax completely.
  • Spread your arms to the sides so that the armpits are open, palms facing up, close your eyes.
  • Take a deep breath in through your nose and as you exhale, relax your entire body to the very tips of your toes and hands.
  • Mentally walk your attention through the body, relaxing it: legs, arms, stomach, chest, face, shoulders, back.
  • Then bring your attention to your breathing, keep it even and calm. Stay like this for a while.
  • Gently move your toes, hands, turn your head to the right and left, bend your legs alternately and roll over to your right side, put your elbow under your head, linger in this position for several breathing cycles.
  • Push off with your hands from the floor, slowly sit with a straight back, place your palms on your knees, slowly open your eyes.

The duration of this practice is at least two minutes.

Photo: www.istockphoto.com

We have already told you about the benefits of yoga during critical days. But not every sport will be safe for the female body during this period. For information on how to exercise during menstruation, read this article.

Women's problem: who should not play sports on critical days?
Women’s problem: who should not play sports on critical days?

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