Yoga for Menstrual Problems

Yoga has excellent solutions for many ailments. Practicing these yoga exercises, asanas (poses) and mudras ensure relief from all those problems during menstruation.

Surya mudra (Mudra of Sun): Bend the ring finger and press it with thumb. Practice this mudra daily twice for 5 to 15 minutes.

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Benefits:

1. It relieves menstrual cramps and abdominal pain.
2. It is also useful for heavy menstruation.

Maha sacral mudra: Join the tips of two little fingers while two ring fingers touch the tips of corresponding thumbs (i.e. left ring finger to touch the left thumb and right ring finger to touch the right one) for 3 minutes and join the tips of two ring fingers while the two little fingers touch the tips of thumbs for 3 minutes. Practice this mudra daily twice.

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Benefits:

1. It is very useful for complaints of the lower abdomen.
2. It provides relief from pain during menstruation.
3. It is also useful for all bladder related problems.

Inverted poses and certain poses should be avoided as they increase the risk of endometriosis.

The following poses (asanas) are useful during the menstruation.

Bhujangasana (Cobra Pose): It is the back-strengthening exercise. For back- strengthening exercises, you should rest on the stomach. Make your hands as pillow under your head and cheeks should on your hands.

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• Breathe deeply before doing this asana.
• Relax as much as possible.
• Release your hands from under your head.
• Bring them underneath your shoulders, palms facing down, lining up the tips of the fingers with the tops of the shoulders.
• The elbows should be bent.
• Rest your forehead on the ground.
• Bring your legs together (throughout the whole pose try to keep your legs together to protect your lower back), if possible keep the heels touching.
• Inhale and stretch your head forward, rolling upwards with your head, neck and back.
• While in the posture be sure to keep your head up, shoulder pulled back way from the ears, elbows next to the body with arms bent, abdomen pressing down into the floor, and legs together.
• Hold the asana for 15 seconds initially. Gradually increase the time for 2 or 3 minutes.

Releasing from the asana:

• Exhale and slowly roll down your chest, neck and forehead to the ground.
• Return to the resting posture on your abdomen, making a pillow with your hands.

Benefits:

1. It helps to get relief from heavy bleeding and menstrual cramps.
2. It relieves backache particularly helpful for those who suffer with lower back pain.
3. It strengthens the muscles of the upper back.

Gomukhasana (Cow Face pose):

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• Sit in a comfortable position.
• Lift your right arm and bring it behind your back.
• Bend the left arm to hold onto the fingers of the right arm from behind.
• Slowly try to pull the arms and maintain this position for 1 or 2 minutes.
• Relax and repeat this with the other hand.

Benefits:

1. This is very useful for relaxing the body.
2. It also tones the muscles of thighs, shoulders and abdomen.

Some Tips:

• Take as much rest as you can.
• Take vitamin and protein rich diet.
• Sleep for at least seven hours.