Yoga Style– Stomach cramps during menstruation can be felt in the lower abdomen or pelvis. These cramps occur when the uterus contracts to expel the lining of the uterus, known as the endometrium.
Menstrual cramps are often described as a throbbing ache. The pain can last for one or two days before the onset of menstruation and peak on the first or second day of the menstrual cycle. Sometimes, menstrual cramps can significantly impact daily activities. You can try specific yoga poses to help alleviate them.
Yoga Poses to Ease Menstrual Cramps
Breathing exercises and yoga movements can help relax the muscles in the body, including the abdominal and pelvic muscles. Menstrual cramps are often caused by excessive contractions of the uterine muscles. Practicing yoga movements can help reduce tension in the abdominal area and alleviate menstrual cramps, allowing you to carry on with your daily activities more comfortably.
Some yoga poses that can help ease menstrual cramps include:
Supta Baddha Konasana
This pose involves lying down with pillows supporting both sides and the soles of your feet together, knees opening to the sides. It reduces tension in the pelvic and abdominal areas, helping to alleviate menstrual cramps.
Setu Bandha Sarvangasana (Bridge Pose)
Bridge pose involves lifting your hips off the floor to create a bridge with your body. It helps reduce stress, strengthens leg and back muscles, and opens the chest.
Also known as the Western Stretch or Forward Fold, this pose involves intense stretching of the back, spine, and hamstring muscles. It can be performed by sitting on a mat with both legs extended in front of you, then bending forward to touch your toes, bringing your chest closer to your knees.
Also known as the Legs Up the Wall Pose, this movement involves placing your legs against a wall while lying on your back on the floor or a mat. It helps reduce menstrual cramps by increasing blood circulation in the pelvic area and promoting relaxation.
When trying yoga movements to alleviate menstrual cramps, it’s essential to listen to your body and not force yourself if you don’t feel comfortable.
Managing More Chronic Menstrual Cramps:
Chronic menstrual cramps are referred to as dysmenorrhea. This condition can be caused by various health issues such as endometriosis, adenomyosis, benign tumors, pelvic inflammatory disease, cervical stenosis (narrowing of the cervix), or congenital conditions affecting the ovaries or fallopian tubes.
Chronic menstrual cramps are often accompanied by symptoms such as:
- Heavy menstrual bleeding
- Menstrual periods lasting more than 7 days
- Bleeding between menstrual cycles
- Digestive issues
- Pain during sexual intercourse
- Pain during bowel movements
- Difficulty getting pregnant
- Pelvic pain
If you experience chronic menstrual cramps, it’s essential to seek medical evaluation to identify the underlying causes. If your menstrual cramps are attributed to health conditions as mentioned earlier, it’s crucial to receive treatment to address the disruptive symptoms or underlying issues.