The 4 Stretches To Help Alleviate Period Pain

Don't we women dread that time of the month when we have to deal with terrible cramps, mood swings, body aches, and a great deal of discomfort? What can be worse than menstrual pain when we already have so much going on in life? About 70-80% of women suffer from terrible cramps during their periods. Most resort to pills to alleviate the pain, but they can potentially cause an imbalance of hormones. Therefore, it is important to opt for a natural and holistic way to relieve menstrual cramps – like yoga. Yoga is known to ward off many health issues, including the negative effects of menstruation. The asana stretches not only help relieve cramps but also induce relaxation. Here are four stretches that can help alleviate period pain:

1. The Child’s Pose (Balasana)

One of the most recommended poses to relieve period pain is Balasana or the Child’s Pose. It is the go-to resting pose that is actively practiced by most yoga practitioners. This pose is especially useful for women suffering from severe period cramps that originate in the lower back. The Child’s Pose gently stretches out the back muscles and soothes backache during menstruation.

How to do it : Kneel down on the floor with the support of your ankles. Stretch your arms up high, and breathe in at the same time. Then, slowly exhale and stretch your arms out in front of you while bowing down to touch your forehead to the ground. You can do this with your knees joined or apart. Relax your hips and let the torso rest on your thighs. Breathe deeply while doing this stretch for maximum relief.

2. Knees-To-Chest Pose (Apanasana)

This is one of the most effective stretches to alleviate period pain. This pose relieves cramping by increasing circulation to the abdomen and other parts of the body. The Knees-to-chest pose relaxes your body as well as your mind. There are two ways to do this – lying down and sitting up.

How to do it : For doing the pose lying down on the ground, bring your knees towards your chest and hold them with both hands. Hold the position for a couple of minutes and rock from side to side to relieve back pain. Similarly, you can do the curl-up pose by sitting on the floor and hugging your knees up. Then, roll back and forth slowly. You can do either pose depending on what is more comfortable for you.

3. Supine Twist (Supta Matsyendrasana)

Twisting your torso is said to refresh the body – by “wringing it.” This pose eases menstrual cramps and relaxes the entire body – from the legs to the hips and even the shoulders. There are different types of Yoga twists that you can do. Here’s one :

How to do it : You can do this pose by lying down on the ground. Stretch your arms and legs out before beginning. Then, start by stretching your left hand out next to you. Fold your left leg and bring the left knee towards the right side of your body while twisting your torso. Turn your face toward your left, and lower body to the right. Breathe deeply while doing this pose. You can use a pillow or a bolster to help you with the twist better.

4. Corpse Pose (Savasana)

Sometimes, straining your body too much can only increase period pain. So, after you’ve done a couple of stretches, it is best to relax your body in the final resting pose, Savasana. Finishing off with this posture can let your body take in all the stretches and give it enough time to respond to them. You will be able to focus on the moment better, and all the menstrual pain will slowly fade away. It even battles stressful thoughts that are recurring in your head and promotes peaceful and relaxed living.

How to do it : It's quite simple to do. As the name suggests, your body should be left at complete ease – as if it were not living. Just lie down flat on the ground and stretch your arms and legs out and breathe deeply.

Don’t let your period pain bring you down. These simple yoga stretches will help you banish menstrual problems – ranging from pain and bloating to stress. So, the next time you experience painful symptoms during your periods, grab your yoga mat and start stretching.