The benefits of yoga during the menstrual cycle
"The benefits of yoga during the menstrual cycle", article written by Anaïs, better known under the pseudo @yoga_by_ana on instagram.
Anaïs is a yoga teacher and wants to help women relieve their pain especially during their period, often painful.
Exclusively for Yogis on Roadtrip.
The practice of yoga calms, refocuses and strengthens the body and mind.
Yoga offers huge benefits to help balance mood and soothe cramps during menstrual periods.
Dysmenorrhea, the rules painfulunfortunately affects one woman in two. The yoga can help relieve those pains.
Even if one does not always want to do physical activities during our periods, yoga (in particular) can really soothe the pains that are related to it.
Position Supta Padangusthasana
It also helps relieve back pain, sciatica and menstrual cramps.This position allows you to stretch your adductors, your hips and the back of your legs.
You may need a strap for this position.
- Lie on your back, lift your right leg and bring it back to you.
- Grab your right thigh with your right hand or with both hands (but in this case be careful not to lift the thigh, left hip of the ground).
- The pool must remain firmly anchored on the carpet. Gently expire and stretch your right leg as much as possible.
You can also place your feet in the strap and hold the ends of the strap with your right hand or both hands. You will be able to stretch your leg more easily.
- Keep your right leg straight and up. Breathe gently and hold this position for 3 minutes. Then rest your right foot on the ground before repeating with your left leg.
This relaxing position allows you to work your pelvis and relieves menstrual pain and symptoms of anxiety.
- Sit comfortably on the ground knees bent while keeping your back straight.
- Keep your knees slightly apart so your calves and thighs are touching the floor as well.
- Curve your back forward to the inspiration. Expires while lying down and then resume the initial position.
- Repeat this movement several times.
The pose of the noose (Pasasana)
This pose allows to stretch the thighs, groin and spine.
Firming abdominals also helps with digestion.
It relieves back pain and menstrual pain.
- Take a crouching stance by putting your feet together and keeping your thighs and legs close together. Swing your two knees to the left and your torso to the right.
Place your left arm on the right thigh just above the knee. Place your left arm and forearm in front of your legs.
Option: If this position is too difficult, you can hold your strap in your hands or your left arm only embraces your left leg. In other words, keep your left arm between your thighs and turn the left forearm to wrap it around the left leg.
- Take a deep breath, while moving your right arm behind the bottom of your back so that your right hand can reach your left hand and grip it.
Turn your head to the right, open and stretch your chest and shoulder, breathing slowly for about a minute.
Take back your initial position while slowly exhaling.
- Take a break and repeat the pose for the other side (your knees to the right and your torso to the left).
The posture of the dog upside down
This posture energizes the body, spine and relaxes the hips and pelvis.
From the position of the cat (4 paws, hands and knees on the ground, wrists under the shoulders and knees under the hips).
Raise your legs without straightening them, heels raised from the ground, leaving your hands in place in front of you.
Spread the fingers well on the ground to have a good grip on the carpet and increase the energy of prana.
The arms are engaged to push the ground away, away your shoulders from your ears.
Visualize your spine that elongates, stretches ...
The coccyx, the buttocks towards the sky / ceiling, to bring your belly closer to your thighs at each expiration.
The right distance between the hands and the feet is specific to each one and depends on proportions and flexibility of each person.
For the dog upside down, you will try to bring the heels closer to the ground.
If this is not the case, bend your knees and press well on the outer edge of the feet not to have the kneecaps say hello.
The next posture, called the camel, is a bit more demanding. It is important not to push too hard if you feel pain in the lower back.
This posture repeated several times, will allow you to open the pelvis area, hips and heart.
To energize the body by working the flexibility of the back.
Several options to get into this position:
1) On your knees (you can roll the rug under your knees for comfort), place your hands in the lower back and push the pelvis forward, open the chest and look at the ceiling / sky. Stretch one side of the body and then the other by moving further the left hip, then right, alternate to avoid the static side).
To go up, contract the abdominals well to help you straighten up without pain.
2) Always on the knees, place a hand (or the tips of the fingers) on a heel while continuing to advance the hips. Take a deep breath. The reverse arm is positioned next to the time on the same side.
3) Starting with the 2 option, place the 2 hands on the 2 heels. Continue to push and open the hips and pelvis forward. You can gently relax the neck and the head.
Take 3 / 4 deep breaths to let the ribcage open.
To get up from the posture engages the abs to protect your lumbar.
The half fish posture
This posture is a variant of the fish posture with outstretched legs. It is demanding, if it's painful do not hesitate to stay on bent arms.
For the posture of the fish, go down the basin trying to keep your arms as much as possible under the body. Keep your legs bent.
Pushing on the forearms, raises the upper body, to put the top of the head on the ground.
Warning, it is important to have only 10% of the weight of the head on the ground.
Close your eyes and breathe deeply (3 / 4 deep breaths).
The posture of the Arc
Finally, once straightened, lower the top of your body and transfer your weight on the stomach.
Then grab your ankles and push your feet in your hands to lift the knees of the carpet. . Breathe three to four times in this posture before descending slowly.
To repeat several times to start feeling the benefits!
If you can not catch your ankles, you can also do the bow posture with a strap.
Place a strap on the back of your feet and come grab the strap with your hands.
This position allows the abdomen to be massaged and stretched, as well as the flexibility of the back.
All these postures will of course not eliminate menstrual pain throughout the menstrual cycle. But repeated several times they can relieve a moment, then it is always good to take time to relax the body and mind! :)
Good practice !
Find the site of Anaïs Barthélémy here
If you want to discover a yoga routine in the morning to start the day in a serene and productive way, I recommend youSarah's article.
Disclaimer: This article is based on my personal experience and research. You must not rely on the information in this article as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider. If you think you may be suffering from any medical condition you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information on this website.