The menstrual cycle is accompanied by painful cramps that not only make us lethargic and affect our daily routine, but also affect our mood. Sometimes the pain it is so intense that the body becomes sore and you may feel nauseous and bloated. However, we can ease the pain by having certain nutrients. Also, performing certain yoga asanas can relieve it.
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Here are a few nutritional advice by Neha Ranglani, who is an integrated health coach and yoga tips from Samiksha Shetty, a celebrity fitness instructor.
Neha suggests drinking ginger juice with lemon, turmeric and pepper Also, “chew a piece of jaggery. If you want, you can add fennel seeds to it,” he said in the video.
You can also eat pineapple, or better yet, if you can make a smoothie and add some vegetables to it.
Samiksha suggested four yoga postures to relieve menstrual cramps, including Baddha Konasana, Supta Baddha Konasana, Viparita Karani and Malasana. Here’s how you can perform these yoga asanas:
Baddha Konasana or Bound Angle Pose
Start with Dandasana, which is a seated pose with your legs straight in front of your body and your spine straight and long. Exhale, bend your knees and pull your heels toward your torso. As the knees bend, drop them to either side of the body. Draw your heels as close to your pelvis as you can and point your toes up and apart.
Lengthen the front of your chest by keeping your shoulders back and sternum lifted. Allow your thighs to move toward the floor.
Stay in this position for 1 to 5 minutes. To come out of this position, inhale, slowly bring your knees together and return your legs to the starting position.
Supta Baddha Konasana or Reclining Butterfly
After performing Baddha Konasana, exhale and lower your back torso to the floor. Once you’re leaning back on your forearms, use your hands to extend the back of your pelvis and release your lower back and upper buttocks through your tailbone.
Grab your upper thighs with your hands and rotate your inner thighs outward, pressing your outer thighs away from the sides of your torso. Next, slide your hands along your outer thighs from your hips toward your knees and widen your outer knees away from your hips. Push the hip points together so that while the back pelvis widens, the front pelvis narrows.
Viparita Karani or Legs up the wall pose
Sit next to a wall in an open area, with your feet flat on the floor, stretched out in front of you, and the left side of your body touching the wall.
Gently lower your torso to the floor as your legs lift up against the wall. Option to move closer or further away from the wall to your comfort level.
Let your head rest on the floor or a pillow and place your arms where they are
they are the most comfortable.
To release, press the bottoms of your feet into the wall and lift your hips slightly. If using a stand, move the stand away. Gently turn to one side and hold for a few breaths before returning to your seat.
Malasana or Yoga Pose or Garland Pose
Squat down with your feet as close together as possible. Spread your thighs slightly wider than your torso. Exhaling, tilt your torso forward and place it snugly between your thighs.
Press your elbows against your inner knees, bringing your palms together in Anjali Mudra (Seal of Salutation) and resist your knees to your elbows.
To go further, press your inner thighs into the sides of your torso. Stretch your arms forward, then swing them out to the sides and tuck your shins into your armpits. Press your toes into the floor or stretch the outside of your ankles and grab your back heels.
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