When you have fibroids, period pain and general pelvic pain can be a big problem. If that’s the case for you, you may find some relief with these gentle poses.
Why is yoga so effective at treating period pain? Some Hatha yoga poses relax tension in your pelvis and abdomen. They also increase blood flow to the region, which can help relieve discomfort. And yoga is great for relaxing your body, which can help you experience pain less intensely.
Gentle Yoga is Best for Period-Related Pain
According to a study in the Journal of Alternative and Complementary Medicine , women with period pain who participated in a single, hour-long yoga class each week reduced both their period pain and their overall distress. Women with pelvic pain, or severe menstrual cramps should choose restful classes and poses over power yoga, since power classes often stress the core, which could make your pelvic pain more intense.
3 Yoga Poses to Alleviate Period Pain
Pelvic Tilts and Circles
How you do it:
· Stand, lie on your back, or sit on a chair or the edge of your bed.
· Keeping your torso straight, breathe in and rock your pelvis forward. Exhale, rocking your pubic bone backward until your back is slightly rounded. Repeat 5 times.
· Make circles and figure eights with your hips, breathing naturally as you move. Repeat 5 times in each direction.
Why it helps: Moving your pelvis can relieve tension in the muscles and connective tissue of the pelvis.
Reclining Supported Butterfly Pose
How you do it:
· Lie on your bed or a mat on the floor. Put some pillows under your back and head, to open your chest. Bend your knees, keeping your feet flat on the floor. Breathe deeply and relax.
· Now, bring the bottoms of your feet together. Inhale, then exhale while letting your knees gently fall apart . Keep soles of your feet together, and support your knees with more pillows or blankets if needed.
· Hold this pose for 10 minutes, picturing your pelvis opening and relaxing with every breath you take.
Why it helps: This pose is great for relaxing the muscles in your pelvis, inner thighs and back, all of which may tighten up if you’re dealing with chronic pain.
Legs Up the Wall
· Lie on the floor next to a wall. Scoot your rear end as close to the wall as possible.
· Gently swing your legs up the wall, until the backs are resting against it. You can place a pillow or folded blanket under your lower back for support, and you may bend your knees slightly, if this is more comfortable for you.
· Relaxing your arms by your side, close your eyes and breathe gently, allowing your lower back to soften into the ground. Hold this position for a few minutes before bending your knees and rolling to one side to exit.
Why it helps: This position is ideal for calming you down and for softening your pelvic floor muscles.