Empowering Women: Using Yoga Techniques to Alleviate Menstrual Pain and Support the Menstrual Cycle

Menstruation can bring many physical and emotional challenges that affect countless women each month. Issues like cramps, bloating, and mood swings can lead to discomfort that feels overwhelming. But there's good news: yoga can serve as a powerful ally for women aiming to ease menstrual pain and support their bodies during this natural process.

In this blog post, we will examine effective yoga techniques designed to relieve menstrual discomfort and enhance overall well-being during your cycle.

The Connection Between Yoga and Menstrual Health

Yoga is far more than just a physical practice; it fosters mental and emotional equilibrium. For women, the benefits of yoga during menstruation can be particularly significant. Research indicates that engaging in yoga can decrease the intensity of menstrual cramps by as much as 50% for many women, allowing for a more comfortable experience.

Yoga promotes blood circulation and releases tension throughout the body. This not only alleviates cramps but also helps reduce bloating and fatigue. In addition, yoga nurtures mindfulness, enabling women to connect with their bodies and emotions better. By practicing yoga, many women report reduced anxiety and fear surrounding their menstrual cycle, allowing them to feel more in tune with their bodies.

Iyengar Yoga Sequence of Poses for Alleviating Period Pain

There are many points in life where we need to modify our practice to accommodate injury, fatigue, depression etc etc but for much a woman's life we have to adapt our practice to support our bodies during the menstrual cycle.

A yoga sequence for menstruation should focus on gentle, restorative poses that alleviate cramps and promote relaxation.

The following sequence

• helps regulate menstrual flow,

• massage the reproductive organs,

• keep the brain passive

• improves circulation to the pelvic region.

Sequence to help ease menstrual cycle symptoms

The sequence featured in the video

1. Janu Sirsasana

2. Paschimottanasana

3. Ardha padmasana

4. Trianga Mukhaikapada Paschimottanasana

5. Marichasana 1 (forward bend)

6. Paschimottanasana

7. Upavista Konasana

8. Setu Banda cross bolsters

9. Supta Badda Konasana (pelvis raised)

10. Supta Badda Konasana

11. Matsyasana

12. Supta Virsasana

13. Setu Bandha

14. Adho Mukha Swastikasana

Particularly when on a period certain poses, such as inversions, backbends and closed twists can interfere with the flow of nature and are best avoided.

If you experience discomfort such as backache, stomach cramps, or bloating then this sequence can be further modified for you. Just contact Julie at yogaontay@gmail.com for more information.