Let me start by saying that I am not offering some magical cure for menstrual pain. I am well aware that some women who have very painful menses or dysmenorrhea need medical attention. However for a great many women, the normal discomfort and pain that comes along with the monthly period can be eased by doing the right kind of yoga aasans.
What is normal and abnormal menstrual pain?
Except for a few women who seem to have no monthly pain at all, most women tend to experience some discomfort, at least occasionally if not each month. In most cases it is normal to have that dragging ache in the lower abdomen, back and even the thighs during the first two to three days of the period. As long as the pain is not acute there is usually no need for medical intervention.
If the pain is excessive enough to restrict normal functioning, this could be cause for worry. If it is accompanied by other symptoms such as heavy bleeding, irregular or very long periods, this may need attention. If a woman notes any significant change in her cycle or finds that her periods have become more painful over time, she should see a doctor. There could be underlying causes such as endometriosis, fibroids, pelvic inflammatory disease, cervical problems etc.
How yoga helps with menstrual pain
Yoga and meditation help with menstrual pain both physically and mentally. The physical exercises help to stretch specific muscles to ease cramping in the pelvic and lower back area. Plus they help to ease stress and anxiety that exacerbate physical pain. Hence there is an overall positive impact on menstrual pain and cramping.
Jathara Parivartanasana or Reclining Twist Pose requires you to lie on your back with the knees raised and feet on the ground. Then, twisting at the waist, reach the knees sideways towards the ground. Variations of this include hooking one knee over the other while twisting at the waist.
Apanasana or Knees to Chest Pose requires you to lie on your back and bring the knees up to the chest, with the arms grasping around the knees. This compresses the abdomen, stretches the back and eases pain in the entire pelvic area.
Wide Angle Seated Forward Bend or Upavistha Konasana requires you to be seated on the ground with the legs stretched out as wide from each other as possible. You then bend forward and towards the ground. You will be able to feel the stretch along your inner thighs, pelvic floor and waist.
Ustrasana or the Camel Pose needs you to be up on your knees. You then stretch your head and torso backward until your hands can touch your feet behind you. This can be a difficult aasan to do so don’t worry if you cannot execute it perfectly or cannot reach behind up to your feet. Simply arching the body in this semicircular arch itself will be very beneficial for period pains.
Viparita Karani or Legs up the Wall pose relaxes the pelvic area, aids digestion and boosts energy. It also helps reduce stress.
Balasan or Child’s Pose is an obvious addition to this list. It requires you to be seated with your legs bent at the knees, with the calves parallel to the thighs; legs tucked up under your torso. Bring your head down and try to touch the ground with your forehead (don’t worry if you cannot). Reach your hands along the ground, parallel with your head, and stretch them out as far ahead as you can. You will feel a great full body stretch.
Shavasan or the Corpse Pose – As I said before, this is the easiest and most challenging of yoga aasans. It has a great number of physical, mental and spiritual benefits, and also helps ease the mental and physical discomfort of menstruation.