International Day of Yoga, observed on June 21, is a global celebration of the ancient practice of yoga and its profound benefits for physical, mental, and spiritual well-being. Established by the United Nations in 2014, Yoga Day aims to raise awareness about the holistic approach to health and harmony that yoga offers. Practising yoga regularly helps to improve overall health, including menstrual cramps among women. The following yoga asanas are intended as a therapeutic home practise and may help relieve menstrual cramps. On International Day of Yoga 2024, find out the yoga poses that can aid in reducing your period pain.

Yoga Day serves as a platform for individuals of all ages and backgrounds to experience the transformative power of yoga and embrace its timeless teachings. Through yoga postures (asanas), breathing exercises (pranayama), and meditation, participants can cultivate a deeper connection with themselves and the world around them. This global celebration underscores the universal appeal of yoga as a path to physical vitality, mental clarity, and spiritual awakening, fostering a sense of unity and interconnectedness among practitioners worldwide. As you observe Yoga Day 2024, we at LatestLY, have bought together a list of different yoga poses that can help relieve cramps.

Child’s Pose (Balasana): Begin by kneeling on the floor, then sit back on your heels and slowly lower your forehead to the ground, extending your arms forward or alongside your body. This gentle stretch releases tension in the lower back and abdomen, providing relief for menstrual cramps.

How To Do Child’s Pose (Balasana)?

Cat-Cow Stretch (Bitilasana Marjaryasana): Start on your hands and knees, with your wrists aligned under your shoulders and knees under your hips. Inhale as you arch your back, dropping your belly towards the floor and lifting your head and tailbone (Cow Pose). Exhale as you round your spine, tucking your chin towards your chest and drawing your belly button towards your spine (Cat Pose). Repeat this flow several times to massage the abdominal organs and alleviate cramps.

How To Do Cat-Cow Stretch (Bitilasana Marjaryasana)?

Supine Twist (Supta Matsyendrasana): Lie on your back with your arms extended to the sides in a T-shape, then bend your knees and draw them towards your chest. Slowly lower your knees to one side, keeping your shoulders grounded on the mat, and gaze in the opposite direction. Hold the twist for a few breaths, then switch sides. This gentle twist stretches the spine and releases tension in the back and abdomen, offering relief from cramps.

How To Do Supine Twist (Supta Matsyendrasana)?

Reclining Bound Angle Pose (Supta Baddha Konasana): Lie on your back with your knees bent and the soles of your feet together, allowing your knees to fall open to the sides. Place your hands on your belly or extend your arms overhead, relaxing into the stretch. This pose helps to open the hips, groin, and pelvic area, promoting relaxation and reducing menstrual discomfort.

How To Do Reclining Bound Angle Pose (Supta Baddha Konasana)?

Legs-Up-the-Wall Pose (Viparita Karani): Sit next to a wall with your hip touching it, then lie on your back and extend your legs up the wall. Rest your arms by your sides with your palms facing up, and close your eyes as you relax into the pose. This gentle inversion promotes circulation and drainage in the pelvic region, alleviating cramps and reducing swelling in the legs. Hold the pose for 5-10 minutes, focusing on slow, deep breaths.

How To Do Legs-Up-the-Wall Pose (Viparita Karani)?

International Yoga Day is an opportunity for everyone to push yourself and start reaping the benefits of yoga. Wishing everyone Happy International Yoga Day 2024!

(The above story first appeared on LatestLY on Jun 20, 2024 06:25 PM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).