Instead of indulging in cravings or taking pain meds, getting your body moving might be the solution for you. Studies have shown yoga to have immediate effect on pain besides many other positive benefits on the whole body. Since yoga helps us focusing more on breathing, it helps relieving pain and stress very effectively. When you are experiencing your worst PMS days try these easy yoga poses, you will be surprised how effective they are for menstrual cramps.
1. One Legged King Pigeon Pose (Eka Pada Rajakapotasana)
To get into this position correctly, you have to begin on all fours. Knees directly below the hips, hands slightly ahead of your shoulders, slide your right knee forward and bring your right foot to the front of your left knee. Now you can slowly slide your left leg back and straighten the left knee. If your hips are floating, you can place a blanket under your hip. Exhale and lay your torso down slowly on the inner left thigh. Stretch your arms forward, a couple of deep breaths here and lift your torso away from the thigh. Change sides.
2. Bow Pose (Dhanurasana)
Bow pose is not only highly beneficial for your back but is also great for lengthening and stretching the front side of your body stimulating through the reproductive organs. Lay down on your belly, bend your knees, hold your feet just below your toes and lift up into a full bow pose. Hold this asana for 5 to 8 breaths and than gently lower down.
3. Wide Child’s Pose (Balasana)
Balasana or Child’s pose is a resting pose that helps relieve stress and also stretches the back and neck. It is especially effective on lower back pain. Kneel on the floor, make sure that the your big toes touch and sit on your heels. Widen your knees to a comfortable distance – about as wide as your hips – exhale, than lay your torso down between your thighs. Extending your arms in front of you rest your forehead on the floor. Stay in the pose for up to five minutes and breath deeply.
4. Camel Pose (Ustrasana)
Camel pose is fantastic for mild back pain, anxiety and menstrual discomfort. By stretching out the abs and the front of the hips, it can also relieve cramps. Start by kneeling on the mat, with your legs hip width apart, the sole of your feet facing the ceiling. Place your palms on the tops of the buttocks, fingers pointing to knees and slowly start bending backwards. If you are not comfortable going further stay there for a few breaths, or keep going backwards and drop your palms to the soles of the feet, or ankles. Stay in this posture for a couple of breaths.
5. Legs-Up-The-Wall Pose (Viparita Karani)
This asana is not only super easy but it is also great for your body. Lay on your back, stretch your legs up towards the ceiling and rest your legs on the wall. Spread your arms, palms facing the ceiling. In this pose your are flattening out your lower lumbar spine, taking off the pressure of it and relaxing the abdomen. You can finish your yoga session with this asana. Stay in this pose for as long as you like.