Primary dysmenorrhea, or menstrual pain, occurs when the uterus contracts in response to the release of prostaglandin chemicals into the body. The painful condition usually begins one to two days before your period and can last for a couple of days into your menstruation. Exercise and mind-body techniques from yoga can help relax your abdominal muscles and relieve discomfort associated with menstruation.
Locust Pose
The locust pose, or salambhasana, stretches out your abdomen to promote relaxation in the stomach. Lie face-down on a folded towel or blanket with your arms at your sides, palms facing the ceiling. As you exhale, lift your head, arms, legs and upper body off the floor until you're resting on your stomach and pelvis. Pull your shoulders down and back as you concentrate on stretching your fingertips backward. Lengthen your neck, keep your head facing forward and hold the position for 30 seconds to one minute.
Bridge Pose
The bridge pose, or setu bandha sarvangasana, promotes relaxation while relieving pelvic discomfort and lower back pain from menstrual cramps. Lie on your back with your knees bent and your feet flat against the floor as close to your buttocks as possible. Let your arms lie palms down at your sides. As you exhale, push your feet and arms into the floor, and raise your pelvis toward the ceiling until your thighs are parallel with the floor. Push your knees forward over your toes, and extend your tailbone toward your knees. Spread your shoulder blades. Hold the position for 30 seconds to one minute.
Head to Knee Pose
The head to knee pose, or janu sirsasana, compresses the pelvis and lower abdomen to help relieve heavy bleeding and cramps. Sit with your buttocks on a folded blanket or pillow with your right foot brought in toward your left inner thigh. Keep your left leg extended straight in front of you. Maintain an upright posture as you rotate your torso until your navel is aligned with your extended leg. As you exhale, slowly bend forward, gripping the bottom of your left foot with both hands if possible. Focus on lengthening your torso from the groin through the top of your head. Hold the pose for one to three minutes, and return to a seated position as you inhale.
Poses to Avoid
Just as certain yoga poses help relieve period pain, others may make it worse. Physician and yoga instructor Mary P. Schatz suggests on Yoga.com that you avoid inversion poses that pull the uterus toward the head, as the stretching of the ligaments supporting the uterus can lead to heavier bleeding. Schatz warns that higher intensity poses requiring greater balance and strength, such as standing poses and back bends, may feel more difficult and tiring when you're menstruating and should also be avoided.
