Aficionados of yoga will vouch that it is a fascinating journey of discovering more about yourself and who you are. Yoga offers a plethora of benefits like clearing our mind, allaying stresses, improving health and suppleness as well as toning the body and giving us a strong core.Illustrated herewith are some fabulous yoga poses that would especially help women in smooth sailing through period cramps and pains, premenstrual syndrome and pacify the mind and soul while relieving physical discomforts.
Different Types Of Yoga Poses
Alternated Nostril Respiration Technique (Anuloma Viloma)
One can try regulated breathing like alternate inhalation and exhalation with one of your nostrils closed using your finger tips whilst seated in a cross-legged pose. One basically inhales via one nostril, holds breath for an instant and then releases air from the other nostril. Try twenty repetitions daily for better sleep and a calmer, sharper you.
Balasana (Child’s Pose)
This forward bending yoga posture helps to de-stress and relax the body, soothe frayed nerves and anxiety that oftentimes accompanies premenstrual syndrome. Balasana pose also helps in stretching the hip, back, ankle, quadriceps and thigh areas in a gentle manner.Begin by resting on both knees that must be placed apart at hip width distance with the heels pointed outwards. Incline your body forwards over the knees till your brow/temple comes in contact with the exercise mat whilst concurrently swinging your arms forward and then gradually forming an imaginary circle on the mat and finally resting them palm-side up close to your heels. This pose must be held for 60 seconds in the least.
Dhanurasana (Bow Pose)
This yoga pose transforms one into a human archery bow and in the process helps in stimulating blood supply to the pelvis and massaging organs in that area, reduces period cramps, stomach discomfort, allays vertebral compression and pains and toughens muscles of the back.Begin by lying down in prone position with chin placed over a mat and arms rested by one’s sides and inner surfaces of your hand facing the ceiling. Your feet must then be raised off the mat and then the outer ankles gripped using your hands.
One could also try raising the torso and reaching one’s arms back when one finds it difficult to grab the ankles, which too can be quite a challenge to do. The head, upper body, thighs and legs are then simultaneously raised off the exercise mat during inhalation.One must ideally be placing one’s complete body load on the stomach rather than the pelvic area. In this posture try hoisting one’s legs upwards which would automatically lead to backward bending whilst also offering maximal stretch to the chest muscles.Moreover, the crown of one’s head must be aligned with the innate line of one’s spine while not arching the neck and knees must be hugging one another rather than spread out to the sides. This pose must be held for 3-6 breaths and then released during exhalation and revert to the beginning pose. For optimal outcomes, the bow pose must be practiced once daily.
Wide Angle Pose (Viparita Karani Variation)
It assuages any swelling or bloated feeling in the lower abdominal, leg and feet areas as it helps to open and energize the pelvis via unswervingly changing the gravitational pull.We start by lying on the back with the pelvic region up against a fence or barrier or wall and feet hoisted up and arms rested by one’s sides. Now the legs must be spread till they form the letter ‘V’. Continue slow and steady breathing while one holds the pose for 60 seconds and then allow the legs to come together and stay in this pose for sixty seconds. This must be repeated two or more times daily.
Reclining Cobbler Pose (Baddha Konasana)
Doing this yoga pose for a few minutes helps in massaging and relaxing the abdomen thus offering significant relief from period cramps. Begin by being seated on a mat and use your hands for slowly bringing the soles of both your feet close together till they make contact with each other. At this stage, try dropping the knees to one’s sides to as much extent as doable.