7 Yoga movements to deal with menstrual pain & bull; hello healthy

Stomach cramps, bloating, headache, nausea - sounds familiar? You are not alone. Many women suffer from severe menstrual pain (known as dysmenorrhea) followed by a sharp, throbbing, burning, or cramping sensation in the lower abdomen and back.

No matter how much you want to just curl up under the covers for the marathon of your beloved TV series and finish a box of sweet chocolate cheese martabak away from human civilization, we all know very well that these things don't really get rid of STD suffering. But, according to a new study published in the Journal of Alternative and Complimentary Medicine, reported by Women's Health Magazine, there's one little trick that might give you relief from stomach cramps, bloating, and other PMS symptoms: yoga.

How can yoga treat menstrual pain?

The contractions of the uterus cause a lot of pain during the menstrual cycle because the tightening of the uterus prevents blood from flowing smoothly to the uterine wall. The result is stomach cramps, back pain, and familiar leg aches during the seconds leading up to menstruation. Ironically, stomach cramps that prevent you from doing a lot of physical activity can actually worsen if you are sedentary.

Yoga, a proven natural physical, mental, and holistic technique, can reduce the severity of PMS-induced stomach cramps that debilitate many women. Yoga poses, or "asanas," have the potential to relieve certain pain by stretching the hips and joints and reducing emotional stress that can strain and tighten muscles.

Yoga movements that can relieve stomach cramps due to PMS

1. Reclining Twist

Reclining Twist (source: popsugar)

A reclining twist is a relaxing way to increase side-to-side spine flexibility, which can relieve abdominal and lower back pain.

Here's how:

• Lying on your back, cross your left knee over the right side of your body.
• Extend your arms wide, face position looking to the left
• Hold five breaths, feel your spine lengthen and rotate. You may also hear some crackling
• Use your abdominal muscles to bring your knee back to the starting position and repeat for the other side

2. Wide Children's Pose

Wild Child's Pose (source: popsugar.com

This pose extends your lower back and opens your hips while your knees are wide apart and your stomach is relaxed in between. This stretch will reduce any hip pain, as well as help improve or maintain hip health. This pose will trigger feelings of relaxation and calm.

Here's how:

• Place your knees on the floor, spread them apart to a comfortable distance. Then fold the body forward, stretching your arms in front of you.
• Rest your forehead on the mat or turn your head to one side, hold for five breaths. Turn your head to face the other side and hold 5 more breaths.

3. Arching Pigeon

Arching Pigeon (source: popsugar.com)

The arching pigeon is nicknamed the “hip opener” because it is a great pose to reduce stomach cramps, and help you feel more relaxed. The arching pigeon stimulates the internal organs, stretching the deep glutes, groin, and psoas - the long muscles on the sides of the spinal column and pelvis. Practicing this pose can make your hips more flexible, reducing tightness caused by stress and tension.

Here's how:

• Sit on the floor with your right knee bent and your left leg stretched out behind you
• Place your hands on your hips and slowly arch your back until you feel the optimal stretch in your front left hip. If this variation feels too painful, lean forward and place your hands in front of you. If you want the maximum stretch, raise your arms outstretched in the air
• Hold for five breaths or more, repeating the pose on the reverse side

4. Camel pose

Camel Pose (source: popsugar.com)

This pose focuses on the stomach. The camel posture increases flexibility in the spine, stimulates the nervous system, opens the chest and shoulders, and improves circulation and digestion. Our spine is spent most of the time in a forward leaning position from long hours sitting at a desk or driving a car. Since the spine is also intended to move in both directions, this posture can help restore its natural flexibility as practicing this pose will extend the spine towards the back and up. This camel pose will also stretch and stimulate the stomach, which is good for dealing with stomach cramps complaints.

Here's how:

• Kneel on a yoga mat and reach your ankles with both hands - either one (spread your hands free in the air)
• Bring your weight forward, on your knees, to increase the stretch in your quads, abs, and chest. Lower your head towards your back and hold for 5 breaths. Switch hands if you are only using one, return to hold for a count of 5 breaths
• Lift the torso to return your body back to the starting position

5. Paint the pose

Paint Pose (source: medicaldaily.com)

The paint pose allows you to stretch your upper body and neck while giving a gentle massage to the spine and abdominal organs. This flow will send energy through the spine to improve blood circulation and reduce anxiety. This position helps if menstrual cramps are caused by constipation.

Here's how:

• Resting on both knees and palms. Make sure your hands are straight with your shoulders and knees under your hips
• Take a deep breath, then slowly lower your chin toward your chest, as far as you can
• Arch your back (like a cat stretching its body) and exhale as you rise from the position. Repeat 3-5 times.

6. Tiger Pose

Tiger Pose (source: medicaldaily.com)

Tiger pose is a very effective way to reduce low back pain. This yoga movement stretches the spine and its nerves and also relaxes the lower back nerves. Apart from that, the tiger pose also helps stretch out the abdominal muscles.

Here's how:

• Resting on both knees and palms. Make sure your hands are straight with your shoulders and knees under your hips
• Now, raise one leg and extend it toward the sky. Hold for a count of three breaths
• Return to starting position and change leg position. Raise your head to look upward to keep your spine aligned

7. Half Bound Squat

Half Bound Squat (source: popsugar.com)

This pose will stretch your hips, the main cause of your stomach cramps.

Here's how:

• Starting in a regular squat position, bring your feet close together. Lower your butt toward your heels. If your butt doesn't reach your heels, tuck the folds of blankets over
• Inhale and swing your knees to the left while rotating your upper body to the right. Exhaling, reach your upper left elbow with your right hand from behind to extend the torso. Hold five breaths
• Then drag your left hand between the knees. Lower your left shoulder toward your left knee as far as you can (so you hug your knee with your armpit)
• Open your chest and look over your right shoulder. Keep your hips aligned and knees parallel to each other facing forward. Breathe continuously for 30 to 60 seconds for 5 times. Inhale, look back forward, and exhale to return to the starting position. Switch positions.