If you are a woman, the countdown to the unpleasant days of your next menstrual cycle could be stressful. The world ceases to exist for most of the women in those 4-5 days every month, due to the extreme physical and emotional discomfort causing mood swings, fatigue, and nausea. But what affects most of the women is the extreme pain and cramp in the lower abdominal area, which sometimes gets such intense, that it affects even their normal routine. There is no such medicine or process which can take care of the problem completely, but there are a few methods which allow the pain to ease.
What women usually do?
As I mentioned earlier, the pain and discomfort cannot be stopped completely by any method. The pain and cramps affect each woman to a different degree and different magnitude. When affected, women use various techniques to ease out the pain like consuming pain-killers, using hot-bag, and drinking lots of hot beverages. It can help, but again these processes offer temporary relief. The pain starts shortly after the effect of these wears off. Consuming too much medicine is not possible either, as they sometimes mess up with the hormonal balance during the periods. But you already know of all these, so without any more redundant talks, let me tell you what could work better for you.
Are there any solutions available?
One of the oldest, yet, useful methods to ease out your menstrual cramps is Yoga. Yoga has no side-effects and is a time-tested natural technique that can help you to provide a stronger resistance towards the crippling pain very easily. There are quite a few yoga poses that don’t stretch you to the extreme physical position but helps in easing out the activities of certain muscles, thus improving the breathing techniques and the internal processes through simple physical postures. I am going to speak about four Asanas that is very helpful for easing out menstrual pain without pushing your body to the limit.
- Shavasana – One of the easiest of poses, Shavasana is very helpful in relaxing the whole body and provides you the rest that you need. It eases your breathing process and improves awareness of your body.
- Lie down flat on your back, just like a corpse. Make sure your head and spine are in a straight line. Your hands and feet should be slightly apart, with upward facing arms.
- Relax your body completely and breathe normally for at least 5 minutes. You can continue for more than 5 minutes if you want.
- Vajrasana – Another simple Asana, Vajrasana is particularly helpful in improving the blood flow and the nervous impulses in the pelvic region. It also helps in improving the digestive system and lessen any stomach trouble, that often accompanies the menstrual cycle.
- Sit down in kneeling position. Make sure that your toes are touching and heels are separated. Keep your hands on your thighs and sit back on the cup made by the heels.
- Keep your knees together and relax your head and spine, keeping them in an upright position.
- Maintain your position for at least 2-5 minutes.
- Shashankasana – Seen as an extension to the Vajrasana by many, this asana is very helpful in stretching your back and relieving the pressure on your vertebrae. The asana also helps you strengthen your pelvic muscle, relieve constipation, and reduce anger.
- Sit in Vajrasana. Keep your palm together and close your eyes.
- Inhale deeply. While inhaling, lift your arms over your head. Now exhale, while bringing your arms down. Touch your forehead to the ground to complete one round.
- Perform this for 3-5 rounds.
- Utrasana – It is also known as the camel pose. This asana is helpful in improving digestion, reliving the body of lower back ache, opening up the front of the body, and strengthening the back and shoulders.
- Sit in kneeling position and put your hands on your hips. Keep your shoulders in line with the knees, and the sole of the feet pointed upwards.
- Inhale deeply. While inhaling, draw your tail-bone towards the pubis. Keep your neck in neutral position and stay in this position for a couple of breaths.
- Come back to the original position while exhaling to complete one round.
Though yoga can help you to ease your menstrual cramps, you should not consider it to be the only method of pain relief. Women with certain physical conditions or on medication must consult their doctor before trying out these postures or Asanas or abandoning their medication.
You must also have healthy foods and plenty of fluids to improve your physical fitness and your overall resistance. Avoid junk foods, alcohol, and tobacco and follow a healthy lifestyle so that you can beat the pain, or avoid any complications in the longer run. Yoga can help you in pregnancy too, in later stages of your life, if performed regularly.