Those few days each month are when we women are most vulnerable. Faced with various period-related issues, most choose to "endure" them, as medication or injections only offer temporary relief. Below, we recommend practicing period yoga poses once a week. During the exercises, coordinate your breathing to relax muscles and massage internal organs, helping to ease uterine muscle tension and reduce menstrual pain.Simple Period Yoga for Menstrual Relief Practice these period yoga poses once a week. As you move, coordinate your breath to relax muscles and massage internal organs, helping to ease uterine tension and reduce menstrual discomfort.
1. Cross-legged Twist
step1 Sit cross-legged. Inhale deeply, extend arms straight to support hips on either side. Keep back straight, shoulders pulled back, gaze forward.
step2 Exhale, slowly twist torso toward right side. Simultaneously rotate left arm, extending it straight to place left hand on outer right knee.
2. Seated Leg Bend
step1 Lie flat on your back. Inhale, lift both legs off the floor, and place your right foot on top of your left. Wrap both arms around your knees, lifting your hips as high as possible to bring your calves parallel to the floor.
step2 Exhale, slowly sit upright with your back straight, lifting your feet a few inches off the ground.
3. Head-Hugging Seated Pose
step1 Inhale, sit with left leg bent, left foot flat against inner thigh of right leg. Right leg bent backward. Arms extended alongside hips, back straight, shoulders drawn back.
Step 2: Exhale, slowly raise both arms, clasp hands behind head, forearms taut, elbows pressed outward.
4. Seated Arm Swings
Step 1: Inhale, cross legs, place hands on knees, back straight, shoulders pulled back, gaze forward.
step2 Exhale, swing shoulders diagonally downward to the left, place left hand on floor, right arm follows head's movement.
step2 Exhale, swing both legs toward the right side of your body, simultaneously placing your left leg over your right leg.
6. Child's Pose
step1 Kneel, inhale, sit your hips back onto your heels, keep your back straight, arms hanging naturally at your sides, shoulders pulled back, chest lifted, and abdomen engaged, eyes gazing forward.
step2 Exhale, slowly bend forward, tuck your abdomen toward your thighs, place your forehead on the floor, and extend your arms straight behind you.
7. Downward-Facing Dog
step1 Inhale, kneel with knees on the floor, back straight and parallel to the floor, arms directly under shoulders, head extended forward.
step2 Exhale, extend arms forward, lift hips upward, keep back straight, and simultaneously lower shoulders toward the floor.
8. Supine Single Leg Bend Lie on your back with your back on the floor and left leg straight on the ground. Inhale, slowly lift your right leg off the ground, and wrap both hands around your right knee. Exhale, lower your right leg, switch sides, and repeat.
9. Kneeling Backbend
step1 Kneel with hips resting on the floor between your heels. Keep your back straight, arms extended at your sides, shoulders open, and eyes looking forward. Take a deep breath.
step2 Exhale, slowly leaning your body backward. Support yourself with your arms behind you, allowing your back to gently arch.
10.Cobra Pose
Lie prone with abdomen on floor, feet slightly apart. Extend arms straight forward, wider than shoulders, head turned left.
Tip: Three Major Treatments for Dysmenorrhea
Dietary Therapy
Suitable for: Those experiencing dysmenorrhea primarily characterized by lower back/leg soreness, abdominal cramping, breast tenderness, and sharp pains.
Recommended Approach: Individuals should regularly consume foods rich in vitamins B1 and B2, such as brown rice, germ rice, dairy products, etc., or supplement with a B-complex vitamin (e.g., Vitamin B Complex).However, for those experiencing pelvic congestion with lower abdominal pain in the uterus and ovaries during menstruation, it is recommended to increase intake of foods rich in vitamins C and E, such as oranges, lemons, walnuts, etc., to improve pelvic blood circulation and alleviate pain from congestion.For those experiencing widespread abdominal pain, pay particular attention to daily diet and nutrition. Avoid raw, cold, and greasy foods. Regulate the digestive system with B-complex vitamins, yogurt, or Bifidobacterium. Those with menstrual pain caused by anemia can supplement with iron, dark green vegetables, or occasionally drink brandy to gradually alleviate symptoms.
Physical Therapy
Suitable for: Individuals who find hot water bottle compresses on the abdomen alleviate pain during menstruation.
Recommended Therapy: Regular hot spring baths or one-hour warm sitz baths improve pelvic blood circulation. Avoid sitz baths during menstruation. Instead, apply thumb pressure to the Zhongji acupoint (two finger-widths below the navel) for 10-20 minutes to reduce or eliminate pain.
Herbal Tea Therapy
Suitable for: Individuals experiencing menstrual cramps accompanied by cold limbs and a pale complexion.
Recommended treatment: Prepare a decoction using equal parts fresh ginger (or dried ginger), red dates, and brown sugar. Drink while warm. For severe cramps, steep 3 grams of Sichuan safflower in hot water as a tea, consumed once or twice daily. This helps dispel blood stasis and alleviate discomfort.
Conclusion: We remind all women not to endure menstrual pain but to seek timely treatment. Whether through yoga, dietary therapy, or other methods, taking action is far better than doing nothing and simply enduring the discomfort.