Yoga Workouts For Regular Menstruation

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We’re told that menstrual pain is “just part of being a woman” and something we don’t think twice about having to contend with once a month.

However, if you have a chance to have regular menstruation, no painful periods, short period cycles and light flow, wouldn’t it be better? Is it possible to have that? Yes. How?

Follow these FIVE yoga workouts and soon your period dreams will come true.


Bridge Pose / Setu Bandha Sarvangasana

This exercise is going to work your abs, glutes, and pelvis. Make sure you focus on form and your breathing here. Along with your period cramps, bridges can help relieve a headache and back pain.

Step 1: Lie back with bent knees, hip distance apart.

Step 2: Lift your hips to a bridge position.

Step 3: Hold, squeezing tight and return to the mat with control. Repeat at least 10 times every day and you will unlikely feel any pain at the lower back during menstruation.


Cobra Pose / Bhujangasana

Cobra pose is best known for its ability to increase the flexibility of the spine. It stretches the chest while strengthening the spine and shoulders. It also helps to open the lungs, which is therapeutic for asthma. This pose also stimulates the abdominal organs, improving digestion.

An energizing backbend, Cobra reduces stress and fatigue. It also firms and tones the shoulders, abdomen, and buttocks and helps to ease the pain of sciatica. Traditional yoga texts claim the pose heals the body disease and awakens Kundalini – the divine cosmic energy that brings forth self-realization.

Step 1: Begin by lying face-down on the floor with your legs extended behind you, spread a few inches apart. The tops of your feet should rest on the mat.

Step 2: Place your hands under your shoulders with your fingers pointing toward the top of the mat.

Step 3: Press down through the tops of your feet and your pubic bone.

Step 4: Inhale as you gently lift your head and chest off the floor. Keep your lower ribs on the floor.

Step 5: Draw your shoulders back and your heart forward but do not runch your neck. Keep your shoulders dropped away from your ears.

Step 6: Begin to straighten your arms, lifting your chest off the floor. Press the top of your thighs down firmly into the floor.

Step 7: Hold the pose for up to 30 seconds. To release, exhale as you slowly lower your chest and forehead to the mat.

Step 8: Turn your head to the right, resting your left ear on the mat. Relax your arms alongside your body. Repeat the pose up to five times.


Half Spinal Twist / Ardha Matsyendrasana

This asana helps to relieve stiffness and back pain from between the vertebrae. It also increases the circulation of blood to the pelvic area, thus providing nutrients, blood, and oxygen and improving the health of the reproductive system as well as the urinary system. So, this asana gives beneficial for menstrual disorders.

Step 1: Sit erect with your legs stretched out. Make sure that your feet are placed together and your spine is absolutely straightened.

Step 2: Bend your left leg such that the heel of the left foot lies next to the right hip.

Step 3: Place the right leg next to the left knee by taking it over the knee.

Step 4: Twist your waist, neck, and shoulders towards the right and set your gaze over your right shoulder. Make sure your spine is erect.

Step 5: Place the right hand behind you and the left hand on the right knee.

Step 6: Hold the pose for 30-60 seconds as you breathe deeply.

Step 7: Exhale and release the right hand, and then the waist, chest and finally the neck. Relax as you sit straight.

Step 8: Repeat the steps on the other side and then exhale and come back to the front.


Seated Forward Bend / Paschimottanasana

The benefit of this yoga pose is that it will calm the brain and help relieve stress and mild depression. It also stretches the spine, shoulders hamstring, and stimulates liver, kidney, ovaries, and uterus. This will help to relieve the symptoms of menopause and menstrual discomfort.

Step 1: Sit erect with your legs stretched out in front of you. Make sure that your toes are flexed towards you.

Step 2: Inhale and raise your arms over your head.

Step 3: Exhale and bend forward. Your chin should move towards your toes.

Step 4: Stretch out your arms and let them reach the furthest they can possibly till your toes. But make sure don’t stretch too far.

Step 5: Place your head on your legs and hold the pose.

Step 6: Inhale and come up back to the sitting position with your arms stretched out.

Step 7: Exhale and lower your arm. Then, repeat from step 2.


Butterfly Pose / Baddha Konasana

This asana greatly benefits pregnant women, helping them to have a smooth and easy delivery. It also enhances the functioning of the reproductive system in women. Plus, it helps improve blood circulation all over the body and stimulates the kidneys and the prostate gland along with the bladder and abdominal organs as well.

Step 1: Sit erect and stretch your legs out. Breathe out and bend your knees as you pull your heels towards your pelvis as close as you can. Press the soles of your feet to close together and let your knees drop to the sides.

Step 2: Use your thumb and first finger, hold the big thumbs of your feet. Make sure that the outer edges of your feet must always be pressed to the floor.

Step 3: Get yourself comfortable and make sure your pelvis in a neutral position. Always remember that your knees should never ever be forced on the ground.

Step 4: Try to lower the heads of the thigh bones towards the floor. Hold the pose for five minutes

Step 5:  lift your knees and extend your legs and relax

Intan is the Main Author of Hersday blog. Hersday is a company that provides a monthly subscription-based period box. What makes our product different? It dries down 9 times quicker & absorbs 3 times better. No hidden fee and 100% money back guarantee.

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