Yoga and stretching: exercises to soothe menstrual cramps

Menstrual cramps can be particularly painful and disrupt daily life. Although anti-inflammatory drugs are often used to relieve these pains, there are natural alternatives that can offer effective relief. Yoga and gentle stretching are among the most recommended solutions for relaxing muscles, improving circulation and reducing menstrual cramps.

In this article, find out why yoga can soothe menstrual pain and what simple exercises to practice at home to feel better.

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Why can yoga relieve menstrual cramps?

Menstrual pain is often caused by contractions of the uterus to evacuate the uterine lining. These contractions can lead to muscle spasms in the lower abdomen, back and legs, causing painful cramps.

Yoga works on several fronts to ease these aches and pains:

1. Muscle relaxation: Yoga postures help to relax tight muscles in the lower abdomen, back and hips.
2. Improved blood circulation: Yoga promotes better blood circulation in the pelvic area, reducing tension.
3. Stress reduction: Yoga includes deep breathing exercises that can calm the nervous system and reduce stress, which often amplifies pain.
4. Endorphin release: The practice of yoga stimulates the production ofendorphins, hormones that act as natural painkillers.

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The best yoga exercises to relieve menstrual cramps

Here's a selection of gentle yoga postures that can soothe menstrual pain. These exercises are simple and can be performed at home, even by beginners.

1. Child's pose (Balasana)

This posture is ideal for relaxing the lower back, hips and stomach.

How to make it :

1. Kneel on the floor.
2. Sit back on your heels and stretch your arms out in front of you.
3. Rest your forehead on the floor.
4. Remain in this position for 1 to 3 minutes, breathing deeply.

Benefits :

• Relaxes muscles in the lower abdomen and back.
• Soothes pelvic pain.
• Promotes general relaxation.

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2. Butterfly pose (Baddha Konasana)

This posture opens the hips and improves blood circulation in the pelvic region.

How to make it :

1. Sit on the floor with your back straight.
2. Bring the soles of your feet together.
3. Let your knees fall gently to the floor.
4. Hold your feet with your hands and maintain the posture for 2 to 5 minutes.

Benefits :

• Relieves tension in the hips.
• Stimulates blood circulation.
• Relieves abdominal cramps.

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3. The cow-cat posture (Marjaryasana-Bitilasana)

This posture improves spinal mobility and relaxes the muscles of the lower abdomen.

How to make it :

1. Get down on all fours on the floor, hands under shoulders and knees under hips.
2. As you inhale, lift your head and deepen your back (cow pose).
3. As you exhale, pull your head in and round your back (cat pose).
4. Repeat these movements for 1 to 2 minutes.

Benefits :

• Relieves lower back pain.
• Relaxes abdominal muscles.
• Improves blood circulation.

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4. Pigeon pose (Eka Pada Rajakapotasana)

This posture deeply stretches the hips and lower back, reducing tension in the pelvic region.

How to make it :

1. From all fours, bring your right knee towards your right wrist.
2. Extend your left leg backwards.
3. Lean forward and rest your forehead on the floor or on your hands.
4. Hold the position for 1 to 2 minutes on each side.

Benefits :

• Stretches the muscles of the hips and lower back.
• Relieves pelvic tension.
• Promotes deep relaxation.

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5. The reclining goddess posture (Supta Baddha Konasana)

This posture is perfect for complete relaxation of the body.

How to make it :

1. Lie on your back.
2. Bend your knees and let the soles of your feet touch.
3. Let your knees open to the sides.
4. Place your hands on your stomach or along your body.
5. Hold the position for 5 to 10 minutes, breathing deeply.

Benefits :

• Relaxes the lower abdomen and pelvic muscles.
• Soothes stress and emotional tension.
• Promotes a feeling of calm and well-being.

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Tips for maximizing the benefits of yoga

1. Breathe deeply: Breathing is a key element of yoga. Breathe in and out slowly to promote relaxation.
2. Listen to your body: Never force yourself into a posture. If you feel pain, gently move out of the position.
3. Practice regularly: For lasting effects, try to practice yoga several times a week, even outside menstrual periods.

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The benefits of stretching for menstrual pain

In addition to yoga, gentle stretching can help relieve menstrual cramps. Here are two simple exercises:

1. Lower back stretch

1. Lie on your back.
2. Bring your knees towards your chest.
3. Wrap your arms around your knees and gently rock from side to side.

2. Hamstring stretch

1. Standing, bend forward, keeping your legs straight.
2. Try touching your feet with your hands.
3. Hold the position for 30 seconds.

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Summary

Yoga and gentle stretching are natural and effective solutions to menstrual cramps. These exercises relax contracted muscles, reduce tension and improve blood circulation. Incorporating these practices into your routine can help you cope better with your period and reduce your dependence on medication.

If pain is particularly intense or chronic, don't hesitate to consult a healthcare professional.

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References

1. Rakhshaee, Z. (2011). Effect of three yoga poses (cobra, cat and fish) in women with primary dysmenorrhea: A randomized clinical trial. Journal of Pediatric and Adolescent Gynecology. Available here
2. Tekur, P., et al. (2008). Effect of yoga on quality of life of women with primary dysmenorrhea. International Journal of Yoga. Available here
3. Blakey, H., et al. (2010). Yoga as a complementary treatment for dysmenorrhea in adolescent girls. Journal of Adolescent Health. Available here