It's very common to have adverse feelings during that dreaded time of the month. Hormonal changes can have unfavorable effects on your mood, energy levels, and well-being. The constant ebb and flow of your cycle can often dictate how you go about your daily life. In general, menstruation is an uncomfortable time that manifests overwhelming emotional affects & unsavory feelings towards our bodies. Luckily, yoga can help!
Practicing yoga mindfully can relieve the mind, help you unwind, & relieve pain associated with your menstrual cycle. These 6 gentle yoga asanas, combined with breath work, can:
*Alleviate back pain and menstrual cramps
*Balance hormones
*Boost mood & relieve anxiety
*Increase energy levels
*Aid in digestion/reduce bloating
If you'd like to take a more holistic approach to relieving your menstrual symptoms, finding any yoga pose that focuses on stretching the hips and pelvic region hold amazing benefits. Here are 6 of my favorites!
1. Cobra (Bhujangasana)
Cobra is a great way to improve circulation of blood and oxygen through the pelvic regions, which can improve digestion, reduce bloating, and relieve menstrual cramps. This asana can also decrease stiffness in your lower back and boost energy levels.
Begin lying down on your belly with your legs extended behind you. The tops of your feet should be resting on your mat with your legs slightly apart. Plant your palms into the mat underneath your shoulders with your elbows hugged into your body. Inhale, press into your hands and slowly lift your chest up. Roll your shoulders down and away from your ears as you lengthen the crown of your head up towards the sky. Press down into the tops of your feet and keep your pelvis rooted to the mat. Hold here for several deep breaths before releasing back down to the mat.
2. King Cobra (Raja Bhujangasana)
This asana has all of the same amazing benefits of Cobra but, is a more advanced variation. This is a great asana to do if you've been practicing yoga for awhile and want a deeper stretch into the quads, hips, chest, and shoulders. This pose can revitalize and rejuvenate the whole body during a time when we tend to feel a little dull.
Prepare the body as if you were going to do Cobra. Inhale, lift your chest off of the mat and simultaneously bend your knees, drawing your heels closer towards your glutes, with your toes pointed. Keep your shoulders down and away from your ears. If it feels good you can drop your head back. Take a few deep breaths and then release yourself back down onto your mat.
3. Bow Pose (Dhanurasana)
This asana is like a gentle massage for your internal organs. Bow pose helps with digestive issues associated with menstruation, such as bloating and constipation, relieves menstrual cramps, alleviates anxiety, & combats fatigue.
Begin lying down on your belly with your arms by your sides and your palms face down on the mat. Bend your knees and bring your heels closer to your glutes. Keep your knees about hip width distance apart and reach your hands back to grab your ankles or your feet. On an inhale, kick your feet into your hands to lift your head and your upper torso off the mat. Keep your tailbone rooted to the mat, draw the tops of your shoulders down and away from your ears, and keep your gaze forward. Breathe into the back of your torso for a few calm breaths. To come out, release your legs and your arms down on an exhale.
4. Cobbler's Pose (Baddha Konasana)
Cobbler's Pose, also known as, Butterfly Pose stretches the hips, the groin, and increases abdominal blood flow. This restorative pose can relieve anxiety and stress, which often accumulates in the pelvic region & can help the body feel less heavy during that time of the month.
Begin seated on your mat and bring the soles of your feet together. Allow your knees to open wide and come comfortably down towards the mat (you can place a block or a blanket beneath the knees for extra support). Ground down through your sit bones and lengthen the crown of your head up towards the sky. You can place your hands onto your toes, ankles, or shins. Hinge yourself forward, at the hips, as far as is comfortable for you. You can bring your forehead all the way down onto your mat for a deeper stretch. Remember to keep length in your spine and to breathe deeply. To come out, lift yourself up with a flat back.
5. Reclined Butterfly Pose (Supta Baddha Konasana)
Supta Baddha Konasana is a restorative pose that can be done in the comfort of your bed. This hip opening stretch is great for calming the nervous system, relieving stress, and reducing lower back pain. You can use a bolster or a blanket to support your knees and your head for deeper relaxation.
Begin lying down on your back. Bring the soles of your feet together and allow your knees to fall open (using a blanket or bolster for support if needed). You can bring your arms up and overhead or relax them along side your body with your palms facing up. Close your eyes and allow yourself to settle into this pose. Hold here for several breaths; breathing space into your hips and your lower back. To release, extend your legs out in front of you and relax in Savasana for as long as you wish!
6. Wide Child Pose (Prasarita Balasana)
Child's Pose is a common resting pose in yoga that's great for your lower back and your hips. This specific variation helps to release all your muscles and allows you to melt deeper into the pose. Gently resting your forehead on the mat helps calm and soothe the mind & spreading your legs out wide allows for a deeper stretch into the hips while reducing compression on the belly.
Begin seated at the back of the mat with your knees and your big toes together. Allow your hips to rest gently on your heels. Begin to spread your knees out as wide as is comfortable (about hip width distance). Take a deep breath in to lengthen up through the spine. As you exhale, begin to lower your torso down in between your legs as you extend your arms out in front of you. Gently rest your forehead onto your mat and close your eyes. Rest here for several deep breaths. Focus on breathing into your back and allowing yourself to melt into your mat. You can rest your arms alongside your body with your palms facing up or keep them extended out in front you.
No matter where you are with your cycle, it's always important to self-asses and discover poses that serve you best. These poses are a great foundation to start with the next time your experiencing menstrual discomfort. Find what feels good, always listen to your body, and take the time you need restore. Yoga is a great reminder for how important it is to rest.
Sending you all my love
Stay well & keep shining
-Faith
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