Do you experience menstrual cramps? Here’s how yoga can help ease period pain

While menstruation is a natural biological process it may also bring with it several physical and emotional challenges Every woman experiences periods differently however one common problem that many face is excruciating period pain which is also referred to as dysmenorrheaThere are different ways to ease the pain and among those yoga is considered one of the most effective mediums to deal with menstrual cramps and improve overall menstrual healthDr Sushma Tomar who is a consultant obstetrician and gynaecologist at Fortis Hospital in Kalyan states ldquoYoga plays an important role in reducing menstrual pain especially through specific poses and abdominal exercises It helps relax the abdominal back and hip muscles The practice also improves blood circulation in the body relaxes muscles and reduces stressrdquoIt is not only Dr Tomar but also Deepa Thukral a Mumbaibased yoga therapist and educator and the founder of Yoga with Deepa who backs the effectiveness of yoga in dealing with period pain ldquoWhile some painkillers may help ease period pain temporarily they may also have sideeffects A more permanent solution without any sideeffects is the consistent practice of yogardquo she saysAlong with gentle stretching and conscious breathing Thukral explains that a regular practice of asanas and pranayamas helps to strengthen the body and calm the mind which eventually aids in alleviating period painYoga is also effective in managing the emotional symptoms of Premenstrual Syndrome PMS and menstruationYoga asanas to ease period painWhile yoga as a practice facilitates overall health and wellbeing specific asanas are most effective for specific purposes Wondering which asanas can help you effectively manage period pain Thukral suggests the following poses and shares the steps to practice them1 Balasana Child pose This is best to release tension and pain in the lower back It also stretches the spine and relaxes the hips in addition to relaxing the mindSteps Sit in the kneeling position Keep your knees apart and allow the hips to push back and rest on the heels Then lower your torso towards the floor and rest your forehead on the floor Let your hands be on the side or they can be stretched in front Relax and breathe gently holding the posture as long as possible2 MarjaryasanaBitilasana Catcow pose A combination of these two poses works best to relieve discomfort in the back as well as the abdomen region The gentle arching and rounding of the spine help to stretch and tone the spine as well as abdominal muscles Overall it relaxes the body and calms the mindStepsFor this posture start with your hands and knees on the floor forming the table pose Place equal weight on both hands and knees as you inhale Arch your spine and look forward as you exhale Then round your spine outward and bring your head down towards the chest You can do this a couple of times and relax3 Supta Badha Konasana Reclining bound angle pose This is one of the most therapeutic postures for menstrual pain management It releases muscle tension in the pelvic and abdominal region It also promotes better blood circulationSteps Lie down on your back stretch your legs out and then gently fold them in a way that the sole of the feet come together and the knees point towards the sides Bring the feet as close to the pelvic region as you can You can keep your hands by the side or rest them on your abdomen4 Viparita Karani Legs up the wall pose This is a relaxing asana that one can practice during periods It enhances blood circulation supports digestion and lowers blood pressure It also boosts energy and soothes the nervous system and is ideal to relieve menstrual pain and stressStepsLie down close to a wall and take your legs upwards Your legs should be stretched along the wall and your back should be touching the floor with the hips touching the wall Continue breathing naturally maintain the pose for a few minutes and come back5 Shavasana Corpse pose This asana benefits the entire body and the mind by rendering complete relaxation It helps to calm the nervous system by alleviating stress This conscious relaxation posture relieves muscular tension and restores energyStepsFor this conscious relaxation posture lie down on your back Keep the feet at a distance hands by the side and let your body relax Bring your attention from the toes to the head relaxing your entire body and maintaining stillness in the postureYoga asanas to avoid while you are your periodsWhile some yoga asanas can be helpful in alleviating pain others can also have an opposite effect There are some poses one should absolutely not try while on their periodsHighlighting the effects Thukral cautions ldquoDuring menstruation it is suggested to do gentle movements and light asana practices One should avoid asanas that impact the body adversely and put extra strain on the abdomen or pelvic region Asanas such as sirshasana headstand chakrasana wheel posture twisting inversions and deep back bends should be absolutely avoidedrdquoOther ways to ease period painWhile yoga is considered a natural and holistic way to relieve period pain there are some other ways that can supplement the yoga practice in easing the painldquoUsing a hot water bottle or heat pack on the abdomen may provide some relief along with these yoga practices Certain pain killers and multivitamins can also help relax muscular painrdquo states Dr TomarHowever she warns that in cases of underlying pelvic conditions such as an infection tumour or any other issue yoga alone will not help In such cases one must consult a doctor to get the correct diagnosis and medical interventionDisclaimer This is for informational purposes only and does not replace professional medical advice Kindly consult a qualified medicalyoga expert for personalised guidance