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6 yoga asanas that can help to ease period cramps

By Priyanka Verma 
Updated Date

Period affects every woman differently. Some witness drastic mood swings during those five days of the month, while others toss and turn in the bed due to cramps. In any case, it is not a pleasurable experience at all. You surely cannot run away from this natural phenomenon, but you can definitely minimise the symptoms by performing some easy yoga exercises. Practising relaxing yoga asanas can help to reduce cramps and also lift your mood during those taxing times of the month. Here are 6 yoga asanas that you can try when menstruating.

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Child’s Pose or Balasana

Step 1: Kneel on the ground with your toes together and knees slightly apart from each other.

Step 2: Exhale and lower your torso in the forward.

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Step 3: Your belly should be resting on your thighs. the head should touch the mat and hands stretched.

Step 4: Pause for a few seconds, then come back to the starting position.

​Bound Angle Pose or Baddha Konasana

Step 1: Sit down on the ground with your legs stretched in front of you and hands by your sides.

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Step 2: Fold the knees and bring the soles of both legs together in front of you.

Step 3: Hold the toes of the legs with your hands and bring the heels closer to the pelvis.

Step 4: Inhale and relax your body. Exhale, press your knees on the ground and gently bend forward from your hips to the front.

Step 6: Go down as far as possible without compromising the structure of your spine.

Step 7: Hold the pose for a few seconds, then come back to the starting position

​Forward Bend or Uttanasana

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Step 1: Stand straight with your feet hip-distance apart and hands by your sides.

Step 2: Inhale, stretch your spine and extend both your hands overhead towards the ceiling.

Step 3: Exhale, hinge at the hips and fold forward. Your torso should be close to your legs like a waterfall.

Step 4: Hold the pose, inhale and gently place your hands onto your hips to come up.

Step 5: Press your tailbone and contract your abdominal muscles to rise slowly.

​Viparita Karani or Legs-Up-the-Wall Pose

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Step 1: Sit on the ground next to a wall.

Step 2: Swing your legs up along the wall and lay your back flat on the ground. Your body should form a 90-degree angle against the wall.

Step 3: Close your eyes, place your hands by your side and practice deep breathing for 15 minutes.

Step 4: Fold your legs to your chest and roll to the side to get out of the pose.

​Head-to-Knee Pose or Janu Sirsasana

Step 1: Sit down with your legs stretched in front of your

Step 2: Bend your left knee to put the sole of your left foot to the inner thigh of your right leg.

Step 3: Lower your body to your right leg by tipping your pelvis forward and walking your hands.

Step 4: Hold your right foot with your hands if your hands reach it and stay in this pose for a few seconds.

​Reclined Bound Angle or Supta Baddha Konasana

Step 1: Lie on your back with your legs extended and hands by your sides.

Step 2: Bend your knees and bring the soles of both legs together at the centre.

Step 3: The edges of the feet should be resting on the ground.

Step 4: Stretch your hand outward and take deep breathes.

Step 5: Stay in this position for a few seconds and get out of the pose.

Further reading:
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