Yoga can be a game-changer when it comes to managing hormonal balance. Certain poses and practices can help alleviate cramps, reduce bloating, and promote overall well-being during menstruation.
To understand how yoga can aid hormonal imbalance and help menstruating women, OnlyMyHealth interacted with Himalayan Siddhaa Akshar, Founder, Akshar Yoga Kendraa, Author and Columnist, Bengaluru.
Akshar said, “Mindful practices like deep breathing and meditation also contribute to menstrual health. Deep diaphragmatic breathing calms the nervous system, reducing stress and its impact on menstrual symptoms.”
Incorporate these poses and practices listed by Akshar into a routine. Begin with Child's Pose, gradually moving through the sequence. Conclude with relaxation in Savasana. Regular practice can improve overall well-being during menstruation.
According to a study published by the National Institute of Health, The perimenopausal symptoms in all the four domains were improved by yoga therapy, thus significantly improving the overall quality of life compared to the others.
Yoga poses
Child's Pose (Balasana): Begin with a calming posture. Kneel on the mat, sit back on your heels, and extend your arms forward. According to Akshar, this gentle stretch relaxes the lower back and pelvic area, easing tension.
Cat-Cow Stretch (Marjaryasana-Bitilasana): Explaining how to perform the asana, Akshar said, “Move between arching and rounding your back in a rhythmic flow. This enhances flexibility in the spine, promoting blood circulation in the pelvic region.”
Forward Fold (Padahastasana/Uttanasana): Stand and hinge at your hips to fold forward. This pose stretches the hamstrings and lower back, improving circulation and reducing tension in the abdominal area.
Cobra Pose (Bhujangasana): Lie on your stomach, hands beneath your shoulders, and lift your chest. Cobra pose strengthens the back muscles and can alleviate lower back pain associated with menstruation.
Also read: Benefits of Bhujangasana and Setu Bandhasana for Spinal Flexibility And Strength
Seated Forward Bend (Paschimottanasana): Sit with legs extended, reaching for your toes. Akshar recommended this pose for calming the nervous system. It also helps relieve bloating and discomfort in the abdominal region.
Reclining Bound Angle Pose (Supta Baddha Konasana): Lie on your back, bringing the soles of your feet together. This restorative pose opens the hips and relaxes the pelvic muscles.
Legs Up the Wall Pose (Viparita Karani): Lie on your back with legs against the wall. This gentle inversion promotes blood circulation and can reduce menstrual cramps.
Supine Spinal Twist (Supta Matsyendrasana): Lying on your back, bring one knee to the opposite side. This twist helps alleviate lower back pain and stimulates digestion.
Breathing Exercises (Pranayama): Akshar said, “Practice deep, diaphragmatic breathing to calm the nervous system. This can reduce stress and tension, providing relief from menstrual discomfort.”
Also read: These Gentle Poses Can Help You Manage Arthritis
Meditation: Incorporate mindfulness meditation to manage stress and enhance overall well-being during menstruation.
Conclusion
Concluding, Akshar said, "Consistent practice of these yoga poses and techniques can contribute to better menstrual health. It's essential to listen to your body and modify the intensity of the poses based on your comfort." Remember, simplicity is key in weaving yoga into your routine for menstrual well-being.