9 yoga postures that relieve painful periods…

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1/9 – child’s posture
Sit on your heels, knees together and rest your hands on your knees as you take a deep breath. As you exhale, slide your hands to the floor and release your belly onto your thighs. Child’s Pose calms the nervous system and releases tension in the neck and lower back.

Cramps in the lower abdomen, diarrhoea, nausea or vomiting… Periods are far from easy for some women. To soothe them, yoga can be effective, in particular thanks to certain postures. Here are which ones.

50 to 70% of teenage girls have painful periods, either permanently or occasionally. If the frequency of pain – also called dysmenorrhea – decreases in theory after 18 years, it remains significant in many women. And if in these moments we have everything but want to get into the sport, the practice of yoga can help relieve painful periods.

Even if the practice of yoga cannot totally eliminate menstrual pain, the sequence of postures, but also the breathing techniques and meditation can have positive effects, both physically and mentally. Regular sessions throughout the cycle can help soothe pain and harmonize the cycle.

Be careful though, some positions should be avoided :

  • The torsionsin particular because they put a lot of strain on the abdominal area, an area already stressed and worn out by menstrual pain;
  • The inversionssuch as the posture of the candle, because they can prevent the blood from flowing normally.

Source :

  • Yoga coaching: practicing yoga at home and understanding its philosophyAriane, Dunod Editions (January 2022)

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2/9 – happy baby pose
Bend your knees to your chest and grab your big toes with your hands. Your back should stay flat on the ground. Rock gently side to side to massage your back. This position relieves pain felt in the lower back, but also stress, which can increase period pain.

© Shutterstock / fizkes

3/9 – The cobra’s posture
You can do this pose by lying on your back, then placing your palms under your shoulders. On an inspiration, push in your hands to raise the bust towards the sky, while placing the backs of the feet on the ground.

© Shutterstock / Milan Ilic Photographer

4/9 – The Pigeon Pose
Bring your right knee between your hands, thigh parallel to the edge of the mat and right heel under your left hip. Take a deep breath, and release your upper body to the ground. You can place a brick under your forehead. Extend your left leg well behind you. Then repeat on the other side.

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5/9 – Downward facing dog pose
Start the position on your four supports (on all fours), then, palms well anchored in the ground and knees hip-width apart, stretch your legs on an inspiration, without moving your hands. It’s okay if your heels don’t touch the floor and your knees stay bent.

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6/9 – The butterfly posture
The butterfly posture is a very simple position, but also very effective in relieving menstrual pain. Sitting on the floor or on a yoga mat, bend your knees, dropping your legs to the side, so that your soles are touching. A perfect posture to relax!

© Shutterstock / Koldunov

7/9 – Sleep Goddess Pose
Lie on the floor, bend your legs into a butterfly, soles of your feet together, and drop your knees to the side. Keep your arms at your sides, palms up. In addition to relaxing, this position allows you to both relax and open the pelvic region, thus reducing menstrual pain.

© Shutterstock

8/9 – bow pose
The bow posture will open the shoulders, open the psoas and the front of the thighs. It is also a position that will massage the internal organs. Lie on your stomach, bend your knees and bring them up to the sky. Grasp the outside of your ankles with your hands and on the inhale pull the ankles back to open the shoulders.

© Shutterstock / Dzmitryieu Dzmitry

9/9 – Half dart pose
This position helps relieve pain in the abdomen. Extend one leg and bend the other, placing your foot against the inner thigh. Then bend over your outstretched leg, and keep your back flat. In case of difficulty, you can place a cushion on your leg to support the bust.


Source: Topsante.com by www.topsante.com.

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