Let’s face it: everyone hates menstrual cramps. They’re painful, uncomfortable, and annoying. I’m sure you’ve all skipped a workout or missed out on something because of period cramps at one point or another.
Almost 80% women have faced period-related problems at some point in their lives: symptoms such as abdominal cramping, nausea, mood swings, back pain, etc. are common. And in most cases, the digestion and bowel movements also get affected when the uterus contacts during menstruation.
That’s where movement comes in — even if it may seem impossible at first, when all you want to do is curl up with a hot water bag or pop a trusty meftal spas. Adding a little bit of gentle movement to your period remedy list can actually work wonders; and has proven to be my saving grace. Regular yoga practice, along with journeying towards an overall healthy lifestyle, has helped me alleviate period-related symptoms.
Below is a list of restorative poses to treat period-related symptoms holistically. Hold each pose for about 2 minutes for a deeper stretch, or for however long feels right for you. Remember to breathe comfortably throughout.
Butterfly Pose or Baddha Konasana
Sitting upright, bring the soles of the feet together.
Holding onto the toes, start flapping knees in an upward and downward motion.
Tip: Place a pillow or blanket under the pelvis for tight hips.
Benefits: Stimulates the ovaries and soothes the digestive system.
Childs Pose or Balasana
Sitting on your heels, keeping the knees together, bring your forehead on the mat with the arms stretched forward.
Tip: Place one or both fists under your forehead for support if you find it difficult to bring the forehead to the mat.
Benefits: Massages the reproductive organs and releases tension in the back, shoulders and neck, while also quieting the mind.
Supine Twist or Supta Matseyndrasana
Lying on your back, place your right foot on your left knee.
Hold onto the right knee with left palm, keeping your right arm stretched out to the side.
Bring your right knee to the left side while keeping your gaze towards the right fingers, trying to keep the right shoulder down.
Practice on both sides.
Benefits: Stretches the back and hips while stimulating the digestive organs.
Happy Baby Pose or Ananda Balasana
Lying on your back, bend the knees and bring them up towards the stomach.
Hold on to the soles of the feet with both hands, keeping the knees hip-width apart, soles facing the ceiling.
Heels directly over the knees, and shins perpendicular to the floor, push the feet down, knees moving closer to the floor.
Breathe comfortably as you ease into the stretch.
Benefits: Relaxes the lower muscle group and releases tension from the hip joint, also a great mood booster.
Cat and Cow Pose or Marjariasana
Come onto all fours, with the wrists directly under the shoulders and knees directly under the hips.
As you inhale, press the navel down, lift the tailbone up and look up, arching the entire spine.
As you exhale, press the chin towards the chest, and tuck the tailbone in, rounding the spine like a rainbow.
Keep alternating slowly, lingering where desired.
Benefits: Excellent for any back pain, improves digestion and blood circulation, helps with emotional balance.
Standing Forward Fold or Uttanasana
Stand keeping the feet slightly apart, knees slightly bent, bend your upper body forward, crown of the head moving towards the floor.
Hold on to opposite elbows.
Benefits: lengthens the spine and stretches the hamstrings, calves and back; improves blood circulation, massages abdominal organs.
In addition to practicing these postures, a few lifestyle changes can also go a long way in treating period-related symptoms.
Avoid these foods when on your period:
Sugar: As blood sugar fluctuates a lot when we are menstruating, consuming more sugar during this phase adds fuel to the fire. The blood sugar level will rise and drop drastically. Additionally, sugar is inflammatory and can increase cramping. The idea is not to suppress our chocolate or ice cream cravings, but to be more mindful of whatever we consume, and practice intelligent restraint.
Greasy/fried food: The trans fats contained in fried food may increase your estrogen content and therefore your menstrual pain.
Caffeine: Having excessive coffee can cause vasoconstriction – the narrowing of blood vessels, which can worsen your cramps during period. It also increases discomfort and bloating.
Do’s:
A week before your period, start your day with 7-8 soaked raisins and 2 saffron strands. This will help with PMS and cramps.
Exercise regularly (at least 4x a week) to alleviate menstrual cramping permanently.
Uditi Khaitan is a certified yoga teacher from Sivananda Ashram (Madurai), teaching hatha yoga, yin yoga, and vinyasa flow. She practices reiki, is a veteran high-altitude trekker, and teaches yoga to people with special needs. Uditi also loves traveling to off-beat destinations. To hone her yoga skills further, Uditi will be going for advanced training in the coming year. To know more about her classes, follow her here.
