The discomforts of "that" time of the month can wreak havoc on plans and take the enjoyment away from your daily activities. Some women have no choice but to postpone their fitness programs due to painful cramps. Yoga practitioners, however, may find relief in poses that have been modified to help ease menstrual cramps.
Restorative Yoga
Dysmenorrhea, or common cramping during your period, can be alleviated by slowing down your regular yoga practice and focusing on restorative yoga poses. Supta baddha konasana, otherwise known as reclined bound angle pose, can be done with props such as bolsters, pillows and rolled up towels. Since the order of the day is comfort, lie on a yoga mat or rug. Bring the soles of your feet together, gently splaying your knees open. Take two of your rolled up towels or pillows and put them under your knees for support. Using a smaller towel, ease it between your lower back and the floor. Relax into the pose for a couple of minutes or as long as it takes to ease your cramps.
Seated Forward Bends
Forward-bending yoga poses for menstrual cramps give the same level of comfort as lying in bed curled in the fetal position, but are more empowering. Come to a seated position on the floor for janu sirsasana, or head-to-knee forward bend. Sitting tall, draw your left foot against your upper right thigh. If the stretch on your groin is too intense, place a rolled-up towel or pillow under your left knee. Inhale, and then on your exhale slowly bend forward from your waist, attempting to grasp the toes of your right foot. If you cannot reach your toes, use a yoga strap by placing it around the sole of your right foot and holding on to the ends. With each inhale and exhale, let your self fall deeper into the pose and then repeat on the other side.
Standing Bends
You may not have the luxury of reclining into various supported poses if your cramping hits in the middle of a work day. Taking a few minutes away from your desk to perform a standing forward bend will help soothe the discomfort. Slip off your shoes and bring your feet together. Pull up from your waist and on an exhale slowly bend forward with a flat back. Grasp your ankles or rest your hands on your thighs. If you suffer from lower back pain in addition to your cramps, let your arms and forehead rest on your desk chair. Breathe slowly and evenly, softening your belly; stay in this pose for up to a minute.
Contraindications
The jury's still out on whether you should practice inversions such as headstand and shoulderstand during your period. Some scholars believe that because upside-down poses interrupt the flow, they should not be attempted. Others stand by the premise that each woman is different and while experimenting with poses for menstrual cramps you may find that a lengthy practice complete with inversions and twists may be just the ticket to not only taking your mind off your cramps but elevating your mood.
