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Asanas in Yoga to reduce Menstrual Pain

December 9, 2014

Pasasana (Noose Pose)Menstrual Periods bring pain, fatigue, irritabililty, and discomfort.
However, there are few aasanas in Yoga to reduce menstrual pain and Premenstrual syndrome (PMS).

Paasasana (Noose Pose)

Paasasana (Noose Pose) is known by that name because of the twist done while doing this pose.
The name comes from sanskrit words pasa (पाश, pāśa) meaning “noose” or “snare”.
This is very good for curing the menstrual discomfort, sciatica, mild back, shoulder and neck pain.
It stretches the muscles of the back, ankles and groin, stimulates the uterus, improves digestion and removes constipation.
It also relieves lower back pain that many women experience during their periods.
Steps to do Noose Pose (Paasasana):

  • Start by standing tall, with your hands in the namaste(joined) position.
  • Keep your feet together with your back straight.
  • Now bend your knees and squat such that your buttocks are now resting on your calves.
  • Exhale and stretch your right hand over your left knee in such a way that your forearm passes over your shin. This will cause your back to twist.
  • Take your free hand behind your back and clasp the other hand. Either you could interlock the fingers of both your hands or hold the wrist of either hand.
  • Hold this position for nearly ten to fifteen minutes while breathing gently.
  • To get out of the pose, release one hand and slowly twist out of the position.

Precautions while doing Pāśasana : Do not attempt this pose is you are suffering from a knee, back or neck injury.

Other asanas that can be tried in yoga to reduce menstrual pain and PMS are :

  • Ushtraasana (Camel pose) for 15 to 20 seconds at a time.
    It stretches the front of the body, ankles, thighs, groin, abdomen and chest. It also stimulates the abdominal organs, increasing the blood flow to the uterus helping it heal faster, relieving you from back ache and helping your body relax.
  • Dhanuraasana for 15 to 20 seconds at a time. This is a relaxing pose, so just enjoy the stretch and do not over do it and avoid both, this as well as Ushtrasana during pregnancy, or having neck or back injury, abdominal surgery, high blood pressure.
    It helps ease cramps and regulate the flow of blood to and from the uterus – relieving the pain and bloating feeling one normally feels during this time.
  • Matsyasana for 5 to 10 minutes. But avoid if you suffer from above health conditions.
    It stimulats the organs in the stomach and abdomen region, fighting indigestion, gas and that feeling of bloating.

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