How you do it: Kneel on the floor and sit on your haunches as you spread your knees, hip width apart. Exhale and bend forward with arms stretched out and forehead comfortably resting on the floor. Maintain the posture for two minutes. Inhale as you go back. Benefits: Massages the abdominal organs Soothes aching back Calms and quietens the mind
01Balasana – Child’s Pose
How you do it: Kneel on the floor and sit on your haunches as you spread your knees, hip width apart. Exhale and bend forward with arms stretched out and forehead comfortably resting on the floor. Maintain the posture for two minutes. Inhale as you go back. Benefits: Massages the abdominal organs Soothes aching back Calms and quietens the mind
02Supta Matsyendrasana – Supine Spinal Twist
How you do it: Lie on your back with knees bent and feet flat on the floor. Bring the left knee to your chest and straighten out the right leg. Gently shift the left knee onto the right side of the body. Extend the left arm while placing your right hand on your left knee. Turn your head towards the left, looking over your left shoulder. Maintain the posture for a while gently inhaling and exhaling. Then draw up the left knee back to the chest and go back to starting posture. Repeat on the other side. Benefits: Strengthens and stretches spine, chest and hips Reduces uterine cramps Soothes and stills the mind Pro Tip: Shapes the waistline
03Baddha Konasna – Bound Angle Pose
How you do it: Sit with your legs stretched out in front of you. As you exhale, bend knees and bring the heels of the feet towards the pelvis. Clutch the big toe of each foot in your hand. Lower your knees towards the floor as far as they can go opening out your thighs and hips. Maintain for 30 seconds to 1 minute as you breathe gently. Get back to the starting position as you inhale. Benefits: Stretches the groin area and thighs and makes knee joint supple Helps relieve menstrual pain as it relaxes the uterine area Relaxes the body and relieves fatigue Pro Tip: Strengthens hamstrings and shapes thighs
04Setu Bandhasna – Bridge Pose
How you do it: Lie flat on your back. Gently bend your knees to the hips with the soles of the feet lying flat on the floor. Clasp both ankles with your hands and inhale while lifting the pelvis and chest upwards till your body forms a bridge. Maintain the posture for 30 seconds to 1 minute. Exhale as you get back into the starting position. Benefits: The spine is energized and the backaches get reduced Relieves menstrual cramps Calms the mind and reduces anxiety How you do it: Lie on your stomach; raise the body on the hands bringing the knees directly below the hips. Inhale and lift your chest upwards while letting the belly sink downward. Exhale and come to the neutral position. Repeat about ten times. Benefits: Massages all the organs in the abdomen by increasing blood flow Reduces symptoms of pain during menstruation Stretches the body and spine End the yoga session with Savasana or Corpse Pose. Lie flat on your back taking the full support of the ground, hands lying palms upwards at the sides. Listen to your breathing and feel completely relaxed. Try to practice these yogic postures regularly and you'll begin to notice the pain associated with your period decreasing.
