Yoga during periods
Yoga is a natural and effective method to relieve menstrual pain. In particular, there are some ideal positions to be performed during the cycle.
Perform specific positions
1) The position of the arch (Dhanurasana).
This position is so named because your body will look like a bow as you execute it. The bust will resemble the body of the bow, while your arms will be the rope. To start, lie down in a prone position and keep your hands by the body, with the palms facing up.
Now bend your knees to bring your feet closer to your buttocks. Keep your thighs parallel to each other. Raise your hands and grab your ankles.
While doing a large inhalation, pull the ankles back firmly, still holding them with your hands, so that the legs move away from the buttocks. Passively also the thighs, the bust and the head will be lifted from the floor.
Continue to raise your legs as you try to bring the shoulder blades closer together, opening the rib cage and expanding the chest.
Breathe slowly and deeply for about half a minute. Then loosen the position by exhaling slowly. Stay lying on your stomach for the next half minute. Repeat the position two or three times.
2) The location of the bridge (Setu Bandha Sarvangasana).
This position relaxes the vertebral column, the neck and the chest. This stretching stimulates the abdominal organs and the lungs, reduces menstrual cramps and relieves anxiety, fatigue and back pain.
Lie down on your back, with a blanket folded under your shoulders to support your neck. Bend your knees by holding the soles of your feet on the ground and bring your heels close to your buttocks.
Now lift your pelvis, pushing your arms and feet against the floor as you exhale slowly. The buttocks will have to be in tension. Supports the body by keeping the arms completely flat (turn the palms of the hands to the floor).
Keep your hips up and bring your thighs parallel to the ground. The lower part of the legs must be in a vertical position. Do not distance the knees.
Keep your head and neck straight and resting on the floor. Now, with the shoulder blades approaching each other, lift the chest and bring it closer to the chin.
You can hold the position up to a minute. Then gently bring the torso to the ground and breathe out calmly. Stay comfortably lying down for another minute.
3) The twist of the noose (Pasasana).
This position relaxes the thighs, the groin and the vertebral column. Tones the abdominal organs improving the digestive process and bowel movements. It also relieves back pain and menstrual malaise.
Take the squat position with your feet together, and keep your thighs and legs in contact. Move both knees to the left and the torso to the right. Place the left arm on the right thigh, just above the knee. Now pass the left arm and forearm in front of the legs, surpassing them until you reach the back of the left leg. The left arm will have completely wrapped the folded legs.
If you have difficulty in wrapping both legs, limited to the left one. In this case, hold the left arm between the thighs and turn the left forearm to wrap the left leg.
Inhale deeply as you move the right arm behind the lower back, so that the right hand can reach and grasp the left one.
Turn your head to the right by opening your torso and breathing slowly for about a minute. Now loosen the position by exhaling slowly.
Take a one minute break and then repeat the position on the opposite side (knees to the right and left to the left).
4) The position of the camel (Ustrasana).
This position relaxes the entire front of the body and improves muscle toning. Improves mood and relieves anxiety and fatigue. This stretching also attenuates menstrual pain.
Kneel on the floor and keep your knees slightly separated from each other. Extend your feet completely on the floor. The backs of the feet and the shins are in contact with the ground.
Keep your arms soft and bow your back backwards. At some point, the hands will touch the heels. Grab your ankles with your hands firmly.
As you take a deep breath, lift your chest. Your body will accentuate its arched position. Exhale, push the hips forward. This movement will stretch and stretch the front of your body.
Keep your head and neck parallel to the floor as you look up. Breathe slowly while holding the position for 30 to 60 seconds. Dissolve the position by exhaling calmly. Repeat it several times, interspersed by a minute of pause.
5) The position of the dog looking down (Adho Mukha Svanasana).
This position is very different from those seen previously. It relaxes the vertebral column releasing its tensions.
Begin to lift your knees off the floor with a long inhalation. Do not fully extend the knees in one movement. For now, keep your heels comfortably lifted off the ground.
Now exhale and relax the coccyx away from the back of the pelvis and gently pushing it towards the pubis. Use this resistance to lift the buttocks. The thighs and legs will form two straight lines. Push the thighs backwards to bring the heels to the ground. Rotate the upper part of the thighs inward to relieve tension on the back tendons of the knees.
Keep light pressure on the floor with the index base. Enlarge the shoulder blades and move them down (towards the sacrum). Line up your head and neck with your arms.
Hold the position for one or two minutes while you breathe calmly. Then return to the ground and rest for a few minutes. This position will not need to be repeated.
6) The position of the head towards the knee (Janu Sirsasana).
This position relaxes the spine, the back of the thighs and the groin. Strengthens the muscles of the pelvis and relieves menstrual pain. It also has a beneficial effect on the brain and mind, reducing fatigue and anxiety.
Sit on the ground with your legs extended forward. Bend the right knee outward, at a 90-degree angle. Both the leg and the right thigh touch the floor. Now bring the right foot to the left thigh, so that the sole of the foot adheres to the inside of the thigh.
Grab the left foot with both hands, inhale and bend the torso on the left leg. Try to straighten the spine as much as possible, rather than allowing it to bend.
Breathe slowly and deeply for one or two minutes, then slowly return to the sitting position and repeat for the right leg after one minute of rest.
7) The lying position with an extension of the legs (Supta Padangusthasana).
This position is intended to stretch the inguinal region, the hips and the back of legs and thighs. It provides therapeutic benefits in the presence of back pain, sciatica and menstrual pain.
Lie on the ground in a supine position with the head in contact with the floor. Raise your right leg by partially folding your side and knee.
Grab the right big toe with the index finger of the right hand. Push the left thigh to the floor with the left hand, to prevent it from rising spontaneously.
Now slowly exhale and straighten the right leg as much as possible, without doing excessive stretching. Extending your right leg completely could be complicated because your lower limbs are longer than the upper ones.
To match the lengths, you can use a belt or a band, wrap it around the right foot and hold it with your right hand at an appropriate distance. In this case, it will be easier to straighten the right leg.
Keep your right leg straight and upright. Breathe in peace and hold the position for 1 – 3 minutes. Return your right leg to the ground and repeat the position on the other side.
8) The position of the diamond (Vajrasana).
This position induces a state of relaxation in the person who performs it. It also trains the pelvic floor. As a result, anxiety and menstrual pain are reduced.
Sit on the floor in a comfortable position with a straight back. Widen your legs and then bring the soles of your feet back by bending your knees at a 90-degree angle.
Keep your knees in contact with the floor, both legs and thighs must touch the ground. Now your lower limbs form the shape of a diamond. Gently bend forward while inhaling. Exhale holding the bent position and then straighten the back again bringing it upright.
Repeat for about two or three minutes.
9) The position of the knee ankle (Agnistambhasana).
This position strengthens the hips and inguinal region, in addition to the pelvic organs.
Sit on the floor in a comfortable position, with your back straight and your knees bent. Bring the left foot under the right thigh, so that the sole of the foot goes over the outer side of the thigh.
Now bring the right leg over the left thigh. The right leg should lie on the lower left thigh and the right ankle should go over the outer side of the left thigh. If the tension is excessive or if you have difficulty in bringing the right ankle over the knee or the left thigh, simply sit cross-legged.
Place your palms on the ground, in front of the shins. Now exhale and bent forward bending the bust to the hips. Remember to keep your torso straight instead of bending at the abdomen.
Take long, deep breaths for a minute. You will notice that with each inhalation the bust will rise slightly. In this phase, you stretch the front part of the body causing a distension from the pubis to the sternum. The bust may be a bit convex forward.
Hold the position for a minute, then return with your torso upright and loosen the legs crossing. Repeat the position with the left leg on the right leg.
10) The position of the lotus (Padmasana).
Thanks to its multiple benefits, this position is widespread worldwide. Even the little ones know it and have fun practising it. It is believed that the lotus position is able to improve concentration and alleviate anxiety, depression and fatigue. It also strengthens the pelvis, the vertebral column and the abdominal area, reducing the lumbar and menstrual pains.
Sit on the floor with your legs outstretched and spread out in front of you. Bend your right knee and hold your left leg with both hands as you rock it. The outermost side of the right foot rests on the bent left elbow and the right knee rests on the right elbow bent, while the hands remain joined. Swing both legs a couple of times to explore the range of movement of the right hip.
With a smooth but fast movement of the right hip, place the right leg on the left thigh, so that the outer side of the right foot is blocked in the left groin. Press the right heel on the left side of the lower abdominal region.
With your back upright, keep your left leg at the ankle and the tibiae with both hands and place it on your right thigh. The alignment will be similar to that of the right leg. The left foot will be blocked in the right inguinal region and the left heel will press against the right side of the lower abdominal region.
Approach your knees as much as possible. Place your hands on the corresponding knees, with the palms facing upwards and the thumbs in contact with the little fingers.
Understanding the Benefits of Yoga
11) Learn that yoga relaxes both the body and the mind.
Yoga will help you both stretch out through the use of multiple breathing techniques that you will experience by performing positions. The movements used in yoga do not add any kind of stress to the body and help it relax.
12) Understand that yoga will make you more flexible.
Yoga helps the body achieve greater flexibility. By performing a session of positions, the previously tense muscles will become relaxed and relaxed. This result helps to reduce muscle pain and relieve any general discomfort in the body.
13) Yoga decreases tensions and promotes mental peace.
The techniques used in yoga help to relax many muscles of the body, promoting a reduction in tension and body stress.The release of all the tensions accumulated in the body is allowed, reaching a state of mental peace.
14) Realize that yoga can help you control the release of hormones.
The yoga techniques help to promote the functions of the endocrine system, which controls the release of hormones in the body.
15) Yoga helps you stay fit.
The yoga positions help to tone all the muscles of the body. As a result, you can stay fit and avoid being overweight.