Most women have to face pain and cramps every month during their periods. In medical language it is called primary dysmenorrhea. During this period, some women feel less pain, while some face unbearable pain. Due to this severe pain and cramps, it becomes difficult for them to do their daily work. Generally young women face this more. Dysmenorrhea causes severe pain in the lower abdomen. In such a situation, many girls try to reduce this pain by taking pain killers, which is not the right way, whereas this pain can also be reduced in natural ways. For this there can be no better option than yoga.In this article you will know how the cramps occurring during menstruation can be reduced through yoga -

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  1. What Happens If We Do Yoga During Periods
  2. Yoga Poses For Periods Pain
  3. Summary
Doctors for Benefits Of Yoga For Periods

The problem of pain and cramps occurs due to contraction of the uterus during menstruation. This happens when a hormone called prostaglandin is released. Some women may also feel pain in other parts of the body like lower back or hip and thigh due to these cramps. In such a situation, some women take medicines to reduce this pain, whereas it can be reduced through easy exercises and yoga.

In this regard, NCBI (National Center for Biotechnology Information) has also published research on its site. Apart from this, there is also research available on the site of International Journal of Physiotherapy and Research regarding the effect of yoga on cramps during menstruation. It has been clearly stated in this research that through yoga, not only can cramps be reduced, but it is also possible to improve the quality of life.

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If a woman is troubled by the problem of cramps during periods, then she can benefit by doing the following types of yoga asanas. Before that, let us make it clear that if a woman is doing yoga for the first time, then she should do it only under the supervision of a yoga instructor. Also, if there is any physical problem, then one should definitely consult a doctor before doing yoga -

Supta Baddha Konasana Benefits

  • The method of doing Supta Baddha Konasana Yoga Asana is as follows -
  • First of all, spread a yoga mat on a flat surface and lie down in Savasana position.
  • Now slowly bend the knees and bring both the legs together and inwards. With this both the soles will join together.
  • After this, try to touch both the knees with the ground. You can also place a pillow under the knees for support.
  • Place both the palms near the hips and press them downwards.
  • Then lift the neck and upper part of the spine off the ground.
  • Also, while exhaling, pull the lower abdominal muscles inwards.
  • Stay in this position for some time and keep inhaling and exhaling at a normal pace.
  • After this, exhale and come back to normal position.

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Come, let us know how Setu Bandhasana is done -

  • Spread the yoga mat on the ground and lie down on your back.
  • Then bend the legs and bring the heels near the hips.
  • After this, hold the ankles with both hands.
  • Now while breathing, raise the hips upwards.
  • Stay in this posture for some time and keep breathing at a normal pace.
  • Then gradually come back to normal state.

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Below is explained how to do Paschimottanasana -

  • First of all, sit on the yoga mat in Dandasana posture.
  • Taking a long deep breath, raise your hands upward.
  • Now exhale and start bending forward.
  • Lean forward as much as possible and try to touch your head with your knees.
  • Also try to hold the feet with your hands.
  • Keep in mind that the knees should not be bent.
  • Remain like this for some time and keep breathing at a normal pace.
  • After this, while inhaling, rise up and move your hands upwards.
  • Then exhale and bring your hands down.

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Viprit Asana Benefits

Here we have explained step by step how the opposite action is done -

  • Lie on your back on the yoga mat and keep the entire body in a relaxed state.
  • Now slowly raise both the legs upwards.
  • When the legs come to an angle of 45 degrees, support the waist with your hands.
  • Then raise the legs further and make them completely straight.
  • During this, the elbows will remain straight and the entire weight of the body will be on them.
  • Stay in this posture for some time and keep breathing at a normal pace.
  • After this, it gradually comes back to normal state.

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No woman can stop menstruation from occurring, but the problems caused by it can definitely be reduced. Yogasana is the best method for this purpose, which can prove beneficial in removing cramps occurring during periods. Some scientific studies have also confirmed that yoga is most beneficial for period cramps.

Dr Sujata Sinha

Dr Sujata Sinha

Obstetrics & Gynaecology
30 Years of Experience

Dr. Pratik Shikare

Dr. Pratik Shikare

Obstetrics & Gynaecology
5 Years of Experience

Dr. Payal Bajaj

Dr. Payal Bajaj

Obstetrics & Gynaecology
20 Years of Experience

Dr Amita

Dr Amita

Obstetrics & Gynaecology
3 Years of Experience

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