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International Yoga Day 2018: These poses will help you during period cramps

Speed News Desk | Updated on: 21 June 2018, 15:23 IST

There are some yoga postures that work amazingly for relieving the nauseating cramps.

There are some days of every month in which women don't feel comfortable because of their menstrual cycles as they make many women suffer from severe pain. These period cramps don't come easy on women, it makes them feel weak, throbbing, burning sensations in the lower abdomen.

However, these all may go away with some yoga postures that work amazingly for relieving the nauseating cramps.

Forward Bend

For this you have to stand straight on your toes and both the heels should be touching each other, slowly raise your arms and bend forward to stretch your shoulders, spine, hips, hem strings, calf's and heels. This asana will help your body getting the circulation moving and relieve the cramps.

Utthita Parshavkonasan/ Twisted or Extended Side Angle Pose

Try extending your left hand stretched toward the ceiling, and then turn the left palm to face toward your head and breathe in while reaching the arm over the back of your left ear, palm facing downwards.

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It helps eliminate cramping and bloat.

Marjari Asana/ Cat Pose

You have to stand on your hands and knees in a tabletop position. Make sure your knees are aligned with your hips along with your wrists, arms and shoulders perpendicular to the floor. Your head should be a neutral position while eyes looking at downwards.


Titli Asana/Butterfly

Sit with your legs relaxed. Breathe out and bend your knees, pull your heels toward your pelvis, stretch your knees out to the sides and press the soles of your feet together.

This helps relieve mild depression, anxiety, and fatigue.


Lie flat on your back, raise your knees to your chest, and hold them in position. Breathe mindfully and let loose of any built up strains throughout your body while relaxing your mind of any anxiety due to cramping.

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Markatasan / Spinal Twist

Lie on your back and take your bent legs over to one side. You can stay and relax for 2-3 minutes then switch sides. This is incredibly helpful in relieving cramps.

Naari Shodhan/ Analom-Vilom Pranayama

Sitting in a comfortable position with your spine straight then bend your first two fingers of right hand making the prana mudra. It relieves the cramps, keeps you calm. It helps to relieve anxiety and fatigue.

Bhrahamari Pranayama/ Humming bee sound

Take a long, deep breath in through the nostrils, bringing the breath all the way into the belly. Drop the chin to the chest and breathe out slowly, making a swift, low-pitched 'hmmm' sound at the back of the throat like the humming of a bee.

Dr. Archana Dhawan Bajaj, Gynecologist & Obstetrician, Nurture IVF Centre, said, "Menstrual cramps affect the health and lead to several mood swings and mood disorders. Yoga can help in healing the pain and keeping you away from the emotional and physical stress. Once period starts, practicing pranayamas, meditation and try simple yoga poses."

"Instead of self-medicating or just skipping out on everyday activities, you can turn to yoga to soothe aches and pain to regenerate the lost energy and to get rid of the cramps," said Yogacharya Bhaskar Malik, Anytime Fitness India.

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First published: 21 June 2018, 15:23 IST