best yoga poses to relieve menstrual cramps

Many women have varying degrees of menstrual pain during their periods, which makes women suffer during their periods. In fact, there are many ways to relieve menstrual cramps, of which practicing yoga is a good choice. What yoga poses can help relieve menstrual cramps?

Ostrich Pose

Action: Stand with your feet shoulder-width apart. Exhale, bend your body forward, grab the thumbs of your left and right feet with your thumbs, index and middle fingers, raise your head, lean forward from the pelvic area, make your back arch, keep your knees straight and unbending. Hold this position for 5 seconds and then lower your head to place it on both knees for about 20 seconds before repeating the action. Effect: It can help nourish the liver, spleen and various organs of the abdomen, strengthen the blood circulation and nutrition of the abdominal organs, help relieve menstrual cramps, and also remove neck discomfort.

Bound Angle Pose

Movement: Sit on a mat with your legs straight ahead and knees bent, feet facing each other. Grasp the toes of both feet with your hands and place them in a straight line with your knees as much as possible, with your knees and the outside of your feet in contact with the ground. After straightening the spine with a firm grip on both hands, press both elbows on the thighs, bend forward and keep the head in contact with the ground for 30 seconds and then restore the straightened legs to rest. Efficacy: can effectively help correct irregularities in the menstrual cycle, and can help promote abdominal blood circulation, relieve dysmenorrhea at the same time can also promote the normal function of the ovaries.

Cat Stretch

Movements: Kneel on the floor, open both knees hip-width apart, with the calves and backs of the feet close to the ground and the footboard up. Straighten your back and note that your legs are at right angles to your body while your torso is parallel to the ground. The palms of both hands are pressed on the ground and placed at right angles to the ground below the chest, with the fingertips pointing forward, while inhaling to raise the pelvis, the waist is slightly downward to form an arc, the eyes look ahead to keep the cervical spine and spine in a straight line before arching the back upward and driving the face downward. Efficacy: this action can shoulder, neck, waist, back exercise, and can effectively nourish the reproductive system, for dysmenorrhea has a very good effect of relief. It can also effectively regulate menstrual disorders, leucorrhea abnormalities, can also promote postpartum recovery, eliminate excess abdominal fat and so on.

Spinal twisting pose

Action: Take a sitting posture, extend both feet forward to bring the left calf inward, with the bottom of the left foot near the inside of the right thigh, then bring the right knee to a position about 10 cm from the right shoulder, place the right foot flat on the ground then move over the left knee, lift the left arm on the outside of the right knee while the left arm grasps the right ankle. Extend the right hand forward and slowly turn to the right, pay attention to the line of sight gaze fingertips, as far as possible to extend the right hand to hold the posture for 10 seconds and then restore the left hand can be replaced. Efficacy: Spinal twist can stimulate the nerves of the whole body, in addition to the abdominal viscera can be squeezed and massaged, effectively relieving the discomfort of abdominal pain caused by dysmenorrhea. It can also help to enhance the activity of the pancreas and assist in the treatment of diabetes.

Lotus Pose

Movements: Sit in lotus pose, relax with the palms of your hands facing upward and place them on your knees, cross your legs, keep your back straight, close your eyes, meditate and breathe evenly. Effect: Lotus pose can help relieve menstrual cramps by allowing the body to maximize relaxation and the brain to be in a blank state.

Plough Pose

Action: Lie on your back, straighten your legs and relax them together, relax your hands flat against the side of your body for about 20 seconds, then press your palms down hard, lift your legs off the ground to the top of your torso, then swing your legs backward until they reach behind your head, at this time, your back and hips leave the ground naturally, hold the posture for 10 seconds and then put it down. Effect: It can help contract the abdominal organs and effectively stimulate the abdomen, the kidneys, liver, spleen and various endocrine glands and reproductive organs have massage stimulating effect. For women with dysmenorrhea, practicing this yoga pose can effectively relieve dysmenorrhea and correct menstrual irregularities.