Menstrual Camp is normal for Women. But sometimes it can interrupt your daily work. You can ease your pain with yoga.

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How to beat menstrual cramps and pain with yoga
Suffer from terrible pain during those days of the month? Here's some natural help!
Only a woman knows what she goes through during periods. The pain, the cramps, the discomfort and
not to forget the PMS that precedes it! While many women resort to popping pills to beat all the above
issues, there are many natural ways you could try to do so. And yoga is a natural way to do so. Try it!
Pose #1: Bow pose or Dhanurasana:
This pose is excellent to beat constipation and respiratory ailments. Moreover it helps relieve backache,
fatigue, anxiety and most importantly menstrual discomfort.
The aasana, distinctly bow like in structure, stretches the entire front of the body and gives that extra
stretch to your ankles, thighs, groin, abdomen, chest, throat and the muscles of your buttocks.
It also helps improve posture, thereby beating lower back pain and strengthens the back muscles.
Another added advantage is that since the pose causes you to put all your weight on your navel, it
stimulates the organs of the abdomen. This stimulation 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.

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Steps to do this pose:
 Lie on your stomach on a yoga mat, keep your feet hip width apart and place your arms by your side.
 Now bend your knees and stretch out your hand to hold your ankles.
 Now, breathe in and raise your body from the front, such that your chest is off the ground.
 At the same time lift your thighs off the ground as well.
 Try to keep your body and breathing stable. Hold this pose for fifteen to twenty seconds before returning
to your original position. Remember to exhale when you release your ankles.
 This is a relaxing pose, so just enjoy the stretch and do not over do it.
Tip: Do not perform this pose if you have a neck or back injury, are pregnant, have had recent abdominal
surgery or have high blood pressure.
Pose # 2: Fish pose or matsyasana:
This pose, just like the dhanurasana, is great to beat fatigue, menstrual pain, anxiety etc. But the best
part about this pose is that it gives you that natural glow. It also stretches out the muscles of the back,
neck, chest and legs giving you instant relief from muscle aches and pains associated with menstruation.
This pose helps stimulate the organs of the stomach and abdomen, fighting indigestion, gas and that
feeling of bloating.

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Steps to do this aasana:
 Lie flat on the floor with your knees bent and your feet flat on the floor.
 Now straighten your legs, place your arms on either side.
 Raise your hips, one side at a time and place your hands under each hip.
 Bend your elbows and push your upper body off the floor, remember to exhale as you do this.
 Only raise your chest, and tilt your head backwards. Hold this pose for five counts and inhale as you rest
your back back on the floor.
Tip: If you suffer from high blood pressure or have neck/back pain, avoid doing this pose.
Pose # 3: Camel pose or ustrasana:
Especially good to treat respiratory ailments, mild backaches, fatigue and anxiety, the camel pose is
perfect to relieve menstrual discomfort. Just like the bow pose this aasana also stretches the front of the
body, ankles, thighs, groin, abdomen and chest.
It stimulates the abdominal organs, increasing the blood flow to the uterus helping it heal faster. It also
relieves back ache and helps your body relax.
Steps to do this pose:
 Kneel on your yoga mat and press your shin onto the floor, such that it is flat against the mat.
 Now place your hands on either sides of your pelvis, with your fingers pointing downwards.
 Make sure your palms are resting on the top of your hip bone. This will help support your back when you
bend backwards.
 Next, push your tail bone downwards and forwards while keeping your upper body upright. Inhale and tilt
your head back, with your chin pointing to the sky.
 Gently lean back forming a inward arch in your back.
 Now place your palms on the soles of your feet for added support.
 You should feel a stretch right from your chin down to your belly or groin. Hold this pose for fifteen to
twenty seconds, exhale and come back to your original position.
Tip: Do not do this pose if you have neck of back pain, high blood pressure or suffer from
migraines.

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Pose # 4: Noose pose or pasasana:
Highly beneficial for menstrual discomfort, sciatica, mild back, shoulder and neck pain, pasasana is also
known as the noose pose for the type of twist one is in while doing this pose. The aasana stretches the
muscles of the back, ankles and groin.
It stimulates the uterus and improves digestion and beats constipation. Moreover it helps relieve lower
back pain that so many of us experience during our periods.
Steps to do this pose:
 Start by standing tall, with your hands in the namaste position.
 Keep your feet together with your back straight.
 Now bend your knees and squat such that your buttocks are resting on your calves.
 Exhale and stretch your right hand over your left knee such 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 ten to fifteen minutes while breathing gently. To get out of the pose, release one
hand and slowly twist out of the position.
Tip: Do not do this pose if you suffer from a knee, back or neck injury.