Yoga for Menstrual Disorders

My dear friends, now we are going to discuss mentrual disorder asanas. If you any queries please feel free to ask me. Follow these asnas except during menses days.

What is Menstrual Disorder?
Menstrual disorder includes Irregular periods OR dysmenorrhoea (painful periods). The following asanas will help you to reduce the pains. do not perform these asanas durings periods.

Badhha konasana (cobbler pose)

Reduces dysmenorrhea.
Tones abdominal organs.

Method-
1) sit in dandasana.
2) Bring the soles of both feet together by bendingg knees.
3)Hold your toes with both hands &pull it towards your pelvic
4)keep back erect.
5)maitain the pose & breathe normally.
6)slowly come to original position.

Duration & repetation-
1)Maintain the pose 1 to 2mins.
2)Do the asna for 2to 3 times.

Supta badhha konasana (cobbler pose in lying position)

Tranquillizes Mind
Lowers blood pressure

Method-
1)Sit in badhha konasana.
2)Slowly lie on the back so that your back & head touches the floor.
3)wWith the help of hands hold ankles & pull them up,so that the heels touches anal region.
4)Put both hand below thighs with palm facing to upwards.
5)Try to touch your knees to the floor.
6)Maintain the pose & breath normally
7)Exhale & return to original position.

Duration & repetation-
1)Maintain the pose for upto 60 secs.
2)Repeate it for 2 or 3 times

Virasana (hero's pose)

It reduces fat around the thighs & calves.
It improves the digestion.

Method-
1)Kneel on the yoga mat,keep back erect.
2)slowly make hips down & rest thembetween the feet .Toes should be pointing backwards.
3)Keep back erect.
4)Kep hand resting on the knees.
5)Maintain pose & breathe normally.

Duration & Repeation-
1)Since this asana improves digestion,sit in this asana after having food.
2) Sit for atleast 20 min.

Adho Mukha Virasana (Down facing hero's pose)

Quietens the mind and reduces tension.
It reduces fat around the thighs & calves.

1) Sit in Virasan.
2) Bend forward and rest on the floor.
3) Touch your forehead to ground.
4) Straighten both hands in front of your head by touching both palms toghether.

Duration and Repetitions-
1) Maintain the pose for 30 to 60 secs.
2) Repeat the pose for 2 times.

Supta Virasan (hero's pose in lying position)

Reduces congestion in pelvic organs.
Straightens and tones the spine.

Method-
1) Sit in Virasan.
2) Recline back and rest elbows on the floor.
3) Slowly allow the head and back to rest on the floor.
4) Now straighten the arm over the head, palm facing upward.
5) Maintain the pose and breathe normally.
6) Exhale and slowly return to original pose.

NOTE: DO ALL THE MOVEMENTS SLOWLY WHILE DOING THIS ASANA. TAKE PROPER PRECAUTION OF YOUR NECK AND HEAD.

Durations and Repetitions-
1) Maintain the pose for 30 to 60 secs or as much as possible.
2) Repeat the pose 1-2 times.

Prasarit Padottanasana (wide leg streching pose)

It reduces mental and physical fatique.
Improves flow towards heart, neck and trunk.

Method-
1) Stand Straight.
2) Make 4 feet distance between both feet.
3) Exhale and bend forward and place on the floor between the feet.
4) Bend elbows to allow head rest on the floor between the two palms.
5) Balance the body properly.
6) Maintain the pose and breathe normally.
7) Inhale and return to the original position.

NOTE:
1) PEOPLE SUFFERING FROM CERVICAL SPONDYLOSIS DO NOT ATTEMPT THIS ASANA.
2) IF YOU CAN'T TOUCH HEAD TO THE FLOOR THEN TAKE FOLDED BLANKET TO REST THE HEAD.

Durations and Repetitions-
1) Maintain the pose for 20 to 30 secs.
2) Repeat the pose for 1 or 2 times.

Janu Shirsasana (Head to knee pose)

Tones complete spine and abdomen.
Reduces strain and stress.

Method-
1) Sit in Dandasana.
2) Bend right knee horizontally, place right foot against the left foot as high as possible.
3) Twist towards left with back straight and bring trunk in line with left leg.
4) Exhale and then bend trunk and arm forward to hold sides of foor of extended leg.
5) Allow the head to touch left knee if possible.
6) Do not force to touch your head to knee.
7) Maintain the pose and breathe normally.
8) Repeat to other side also.

Durations and Repetitions-
1) Maintain the pose for 20 to 30 secs.
2) Repeat the pose for 1 or 2 times.

Pachimottanasana (Back spine stretching pose)

Tones complete spine.
Improves digestion.

Method-
1) Sit in Dandasana.
2) Exhale and lean forward, hold the toes with the help of hands (hold the feet in the middle of the sole.
3) Move more further/forward and downwards from hip to legs.
4) Try to touch your head or nose in between the knees.
5) Do not force yourself to touch your head to knee.
6) You can take folded blanket on knee and touch your head to the blanket.

Durations and Repetitions-
1) Maintain the pose for 20 to 30 secs.
2) Repeat it for 1 to 2 times.