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International Women’s Day 2024: Six Yoga Asanas to Control Menstrual Pain | health news


International Women’s Day is celebrated on March 8 every year. Besides focusing on issues like gender equality, reproductive rights, and violence and abuse against women, it is also a day to raise awareness about women’s health. Menstrual pain — the throbbing or cramping pain in your lower abdomen — is something that thousands of women have to deal with during their period, and for some, the pain is so intense that it can affect their quality of life during those few days each month. ..

Himalaya Siddha Akshar, founder of Akshar Yoga Kendra, shares, “Menstrual cramps, also known as dysmenorrhea, can be a troublesome menstrual phenomenon for many individuals. While over-the-counter medications can provide relief, practicing certain yoga poses can also help provide relief. Can. Promotes relaxation during discomfort and menstruation.” The yoga guru shares some asanas that can effectively reduce menstrual pain.

Women’s Day 2024: Yoga to reduce menstrual pain

1. Child’s Pose (Balasana)

Begin by kneeling on the floor and sitting on your heels. Exhale and lower your torso between your thighs, extending your arms forward or resting alongside your body. Hold the pose for several breaths, focusing on deep, steady breathing to help release tension in the lower back and abdomen.

2. Cat-Cow Stretch (Margariyasana)

Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Inhale as you arch your back, lifting your chest and tailbone toward the ceiling (cow pose). Exhale around your spine, pull your chin into your chest and pull your belly button toward your spine (cat pose). Flow smoothly between cat and cow pose for several breaths, gently massaging the abdomen and relieving tension in the pelvic region.

3. Seated Forward Bend (Paschimottanasana)

Sit on the floor with your legs extended in front of you. Inhale to lengthen your spine, then exhale as you bend forward from the hips to reach your feet or ankles. Allow your upper body to relax into your legs, keeping your spine long. Hold the pose for a few breaths, feeling a gentle stretch in the hamstrings and lower back while promoting relaxation in the pelvic area.

Also Read: International Women’s Day 2024: How Ayurveda Can Help Manage Polycystic Ovarian Syndrome – 4 Tips

4. Supine Twist (Supta Matsendrasana)

Lie on your back and extend your arms out to the sides in a T position. Bend your knees and draw them toward your chest. Exhale with both shoulders on the ground and knees down to one side. Hold the twist for several breaths, then repeat on the opposite side. This pose helps release tension in the lower back and abdominal muscles, reducing menstrual discomfort.

5. Legs Up The Wall (Reversed)

Sit close to a wall with one hip touching. Lie on your back and stretch your legs up the wall, making an L shape with your body. Relax your arms at your sides or rest on your stomach. Stay in this pose for 5-10 minutes, focusing on deep breathing and allowing gravity to ease pelvic congestion and help relieve menstrual cramps.

6. Healing walks

Raise your arms shoulder-width apart. Now, start walking in this position with your arms raised and your arms can be raised in the air for 1-3 minutes. Initially, this may not be possible as you need to train and strengthen your arm and shoulder muscles. Start with one minute increments and gradually build up to 1-3 minutes and hold your arms straight for 1-3 minutes until you are physically able enough. You should do a minimum of three sets of these walks of 1-3 minutes each for one round of exercise.

“Incorporating these yoga poses into your menstrual routine can provide natural relief from discomfort and promote overall well-being during this time of the month. Remember to listen to your body and modify the poses as needed to suit your personal needs and comfort level. , deep breathing And practicing relaxation techniques like mindfulness can further enhance the benefits of this pose in managing menstrual pain,” shares Himalayan Siddha Akshar.

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