The practice of yoga is known to soothe, refocus and strengthen the body and mind through various techniques. Not only does yoga have an impact on physical well-being, but also on mental health such as mental clarity and calmness. Did you know that a daily practice could offer you enormous benefits during your menstrual period? There are certain yoga postures that are best suited to soothe menstrual pain.
Many researchers have concluded that there is a positive correlation between the practice of yoga, and the improvement of gynecological problems such as menstrual irregularities, dysmenorrhea and hormonal disorders. Regular practice would considerably decrease the degree and duration of your daily pains. Yoga would not only reduce the symptoms of primary dysmenorrhea, but also those of endometriosis, a chronic disease of the female reproductive system. So why not give it a try?
Not only could mind-body practices, such as yoga, be beneficial for menstrual pain, but also for the immune system, stress control, pain and mental health. So you may enjoy a better quality of life by including this practice in your routine. Yoga combines physical exercises, meditation and breathing techniques, which strengthen the muscles and relieve stress. This practice also helps control depression and anxiety through its calming and relaxing effect. Yoga exercises can regulate the pain gate mechanism located in the spinal cord as well as the secretion of the body's natural opioids. For example, breathing exercises can help you reduce pain through increased exhalation, which produces relaxation and decreased tension. Being aware of your breathing contributes to calmer and slower breathing, which promotes relaxation and helps control menstrual pain.
The practice of yoga on a daily basis is a natural alternative method to soothe period discomfort. It helps to reduce dependence on medication to relieve the symptoms of dysmenorrhea.
Here are 3 yoga postures to focus on for managing your period:
- First, lie on the floor on your stomach and rest your chin on the floor.
- Next, place your hands under your shoulders and press your heels and toes together.
- As you inhale, slowly raise your upper body with your hands, keeping your elbows close to your body.
- Stop for a moment.
- As you exhale, rest your chin on the floor again.
- Repeat 5 to 15 times.
This posture improves the flexibility of the spine and strengthens the back muscles.
- Get on all fours with your hands shoulder-width apart and your knees pelvis-width apart.
- Make sure your shoulders are as relaxed as possible and that your back is well extended.
- As you inhale, let your stomach sink toward the ground while digging your back.
- Open your chest and pull your shoulders back.
- As you exhale, push your back towards the ceiling and bring your belly button towards your spine.
- Repeat 5 to 15 times
The cat pose initiates movement from the center and coordinates movement and breathing.
- Lie down on the floor.
- Legs together, hands outstretched, palms facing the floor and placed under the buttocks and shoulder blades together.
- Straighten your chest with the help of your elbows.
- The top of the head should not touch the ground or should barely touch it.
- Hold your legs together, torso arched, shoulders lifted off the ground and neck stretched.
- Make sure to keep your elbows in.
- Tighten the muscles in your shoulder blades.
- Take a few breaths, exhaling twice as long as inhaling.
- Repeat the exercise 5 to 15 times.
The fish pose relieves stiffness in the neck and shoulder muscles. It improves the flexibility of the spine.
We hope you enjoy these three exercises. Yoga, meditation and relaxation can be an adjunct therapy in clinical practice and may have benefits beyond clinical treatment alone. Incorporating a yoga practice into your daily routine can reduce the intensity and duration of your menstrual pain.
Here are some recommended applications to meditate and relax your mind:
- Evolum - Fighting stress and anxiety (in french)
- Petit Bambou - Perfect for beginners who want to experiment (in french)
- Headspace Méditation & Sommeil - Progressive learning with beautiful graphics (in english)
- Insight Timer - A free solution offering quality content (all languages)
- Calm - Sessions of different lengths & statistics on your progress (in english)