New Delhi, June 21: Menstrual cycles make many women suffer from severe pain. The period cramps come with sharp, throbbing, burning sensations in the lower abdomen. However, there are some yoga postures that work amazingly for relieving the nauseating cramps.

  1. Forward Bend: Stand straight on your toes both the heels touching each other, slowly raise both your arms and bend forward stretching the shoulders, spine, hips, hem strings, calf's and heels. This asana will help your body getting the circulation moving and relieve the cramps.

  2. Utthita Parshavkonasan/ Twisted or Extended Side Angle Pose: Extend your left hand stretched toward the ceiling, and then turn the left palm to face toward your head and breathe in while reaching the arm over the back of your left ear, palm facing downwards. It helps eliminate cramping and bloat.

  3. Marjari Asana/ Cat Pose: Stand on your hands and knees in a tabletop position. Ensure your knees are aligned with your hips and your wrists, arms & shoulders perpendicular to the floor. Your head should be in a neutral position, eyes looking downwards.

  4. Titli Asana/Butterfly: Sit with your legs relaxed out in front. Breathe out, bend your knees, pull your heels toward your pelvis, stretch your knees out to the sides and press the soles of your feet together. This helps relieve mild depression, anxiety, and fatigue.

  5. Pawanmuktasan: Lie flat on your back, raise your knees to your chest, and hold them in position. Breathe mindfully and let loose of any built up strains throughout your body while relaxing your mind of any anxiety due to cramping. Markatasan / Spinal Twist Lie on your back and take your bent legs over to one side. You can stay and relax for 2-3 minutes then switch sides. This is incredibly helpful in relieving cramps.

  6. Naari Shodhan/ Analom-Vilom Pranayama: Sitting in a comfortable position with your spine straight then Bend your first two fingers of right hand making the prana mudra. It relieves the cramps, keeps you calm. It helps to relieve anxiety and fatigue.

  7. Bhrahamari Pranayama/ Humming bee sound: Take a long, deep breath in through the nostrils, bringing the breath all the way into the belly. Drop the chin to the chest and breathe out slowly, making a swift, low-pitched 'hmmm' sound at the back of the throat like the humming of a bee.

    Dr. Archana Dhawan Bajaj, Gynecologist & Obstetrician, Nurture IVF Centre, said, "Menstrual cramps affect the health and lead to several mood swings and mood disorders. Yoga can help in healing the pain and keeping you away from the emotional and physical stress. Once period starts, practising pranayamas, meditation and try simple yoga poses."

"Instead of self-medicating or just skipping out on everyday activities, you can turn to yoga to soothe aches and pain to regenerate the lost energy and to get rid of the cramps," said Yogacharya Bhaskar Malik, Anytime Fitness India.

The fourth edition of International Yoga Day will be observed across the globe today. To celebrate the day, various Yoga training programmes, camps, seminars, workshops have been organised across the world at big levels.

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