Discover the connection between yoga and menstruation for managing your menstrual cycle effectively. Engage in physical activity and practice the following four yoga asanas to promote a healthy menstrual cycle regulation.
The arrival of summer brings along perspiration, dirt, dust, and grime. Adding to these challenges, dealing with your monthly periods can become even more demanding. Symptoms like cramps, bloating, pain, diarrhea, and discomfort during Premenstrual Syndrome can cause distress for women. Each woman's menstrual experience is unique, and irregular periods can raise concerns for some. Although hormonal imbalances are often to blame, there are natural approaches to address this matter. It goes without saying that there are numerous ways to regulate your menstrual cycle, and one such method is through practicing yoga.
# Matsyasana To perform Matsyasana, also known as Fish Pose, follow these steps:
- Start by lying flat on your back on a yoga mat or a comfortable surface.
- Place your arms alongside your body, palms facing down.
- Bring your hands underneath your hips, with your palms facing down and your forearms resting on the ground.
- Pressing your forearms and elbows into the ground, lift your chest up, arching your back.
- Gently tilt your head backward and let the crown of your head rest on the ground. Keep your neck relaxed.
- Engage your core muscles and press your thighs and legs firmly into the ground.
- Hold this pose for 30 seconds to 1 minute, breathing deeply and maintaining a comfortable stretch in your chest and throat.
- To release the pose, slowly lift your head off the ground and lower your chest and back down to the mat.
- Extend your legs out and rest in Savasana (Corpse Pose) for a few breaths.
Tips:- If you find it difficult to rest the crown of your head on the ground, you can place a folded blanket or a yoga block underneath your head for support.
- Avoid putting excessive pressure on your neck or straining your lower back. Modify the pose as needed to suit your comfort level.
- As with any yoga pose, listen to your body and stop if you experience any pain or discomfort.
Note: It's always advisable to practice yoga under the guidance of a qualified yoga instructor, especially if you are a beginner or have any specific health concerns.
# Dhanurasana To perform Dhanurasana, also known as Bow Pose, follow these steps:
- Lie flat on your stomach on a yoga mat or a comfortable surface.
- Place your arms alongside your body, with your palms facing up.
- Bend your knees and bring your heels toward your buttocks.
- Reach back with your hands and grasp your ankles or feet.
- Ensure your knees are hip-width apart.
- Take a deep breath in, and as you exhale, lift your chest off the ground.
- Simultaneously, kick your feet into your hands, creating tension that lifts your thighs and upper body further off the ground.
- Keep your gaze forward and your neck relaxed.
- Hold this pose for 20-30 seconds, or as long as you're comfortable, while breathing deeply.
- To release the pose, gently lower your chest and thighs back down to the ground, and release your ankles or feet.
- Extend your legs out and rest in Makarasana (Crocodile Pose) for a few breaths.
Tips:- If reaching your ankles or feet is challenging, you can use a yoga strap or belt around your ankles and hold onto the ends of the strap with your hands.
- Engage your core muscles to help lift your chest higher and maintain balance.
- Avoid straining your neck by keeping it relaxed and not hyperextending it.
- Be mindful of your body's limitations and only go as far as feels comfortable. Do not force the pose.
# MalasanaTo perform Malasana, also known as Garland Pose or Squat Pose, follow these steps:
- Start by standing with your feet slightly wider than hip-width apart.
- Turn your toes slightly outward, allowing your heels to be in line with your toes.
- Slowly lower your body into a squat position, bending your knees deeply.
- Keep your heels on the ground or if needed, you can place a folded blanket or yoga block under your heels for support.
- Bring your palms together at your chest in a prayer position, pressing your elbows against the inside of your knees.
- Use your elbows to gently push your knees apart, creating space and opening your hips.
- Keep your spine long and upright, with your chest lifted.
- Relax your shoulders away from your ears and engage your core muscles.
- Hold this pose for 30 seconds to 1 minute, breathing deeply and maintaining a comfortable stretch.
- To release the pose, place your hands on the ground in front of you and slowly straighten your legs, coming back to a standing position.
Tips:- If you have difficulty balancing in this pose, you can place a rolled-up blanket or bolster under your heels for additional support.
- If your heels lift off the ground, work on gradually increasing your flexibility over time. You can use a prop under your heels until you're able to keep them grounded.
- Listen to your body and adjust the depth of your squat as needed. You should feel a gentle stretch in your hips and groin, but not experience any pain or discomfort.
Note: As with any yoga pose, it's recommended to practice under the guidance of a qualified yoga instructor, especially if you are a beginner or have any specific health concerns.
# UstrasanaTo perform Ustrasana, also known as Camel Pose, follow these steps:
- Start by kneeling on your mat with your knees hip-width apart. Place your hands on your hips, with your fingers pointing downward and your thumbs at the back.
- Engage your core muscles and lengthen your spine, keeping your shoulders relaxed.
- As you inhale, slowly start to arch your back, leaning back and reaching your hands towards your heels.
- Keep your thighs perpendicular to the floor and press your shins and the tops of your feet firmly into the mat.
- Gently drop your head back, allowing your neck to relax.
- Hold the pose for 20-30 seconds, or as long as you're comfortable, breathing deeply.
- To come out of the pose, bring your hands back to your hips and slowly come up, raising your torso back to an upright position.
- Rest in Child's Pose (Balasana) for a few breaths to counterbalance the backbend.
Tips:- If reaching your heels is challenging, you can place your hands on your lower back or sacrum for support.
- Keep your hips pressing forward as you lean back, rather than sinking them backward.
- Focus on the lengthening of your spine and the opening of your chest, rather than straining your neck.
- If you have any neck or lower back issues, it's advisable to avoid or modify this pose. Consult with a qualified yoga instructor or healthcare professional for guidance.
Note: It's important to approach Ustrasana with caution, especially if you are a beginner or have any specific health concerns. Practicing under the guidance of a qualified yoga instructor can help ensure proper alignment and prevent injury.