Some asanas relax and oxygenate the pelvic area, which decreases the discomfort and pain of menstruation.
Often menstruation may be accompanied by dysmenorrhea or menstrual pain. The most recurrent is located in the area of the lower abdomen, although the discomfort can extend to the extremities and the lumbar area.
Regular exercise has been shown to be effective in relieving and reducing the intensity of pain. In addition, it enhances the release of endorphins, an endogenous analgesic.
Also, some yoga poses are effective in relieving menstrual tension.
YOGA AGAINST PAIN AND PUNCTURES OF THE RULE
These yoga asanas that we present relieve menstrual pain because they relax the pelvic region and the walls of the vagina, promote blood circulation, improve muscle tone and avoid tension in the uterus.
At the same time, these postures can help distend the abdomen by breathing, enriching the oxygenation of the pelvic organs. This relaxation of the abdomen reduces the annoying pangs of the internal organs, frequent during the period.
1. RELAX AND MASSAGE YOUR BACK
The knee-to-chest pose,Pavanamuktasana, releases tension from the lower back and provides a massage that relieves menstrual spasms, sometimes very painful.
Lie on your back on the floor and raise your knees hugging them to your chest.
Draw circles with your knees together so that they pass smoothly over the abdomen from right to left and vice versa.
2. STRETCH YOUR LOWER BACK AND BREATHE
The posture of the fetus, Balasana, affects the lumbar area and frees it from tension, which calms the feeling of tired legs
Kneel down and rest your head on the ground.
Place your arms next to your body with your palms facing up.
Breathe slowly until the intensity of the pain decreases.
3. SOOTHES ABDOMINAL PAIN
Konasana Baddha Asana decreases abdominal pain.
To soothe abdominal pain, sit together by bringing the soles of your feet together and holding them with your hands.
Breathe in andlean forward while expelling the air.
Yoga is a great tool for reducing stress and improving depressive symptoms. Those who practice it know it and more and more studies corroborate it and explain why.
After practicing yoga most people feel better. If you have tried it, you will know that the combination of asanas, work with breathing and relaxation, allow you to recover even for a while the tranquility, the ability to be more present in what happens around you and the feeling of being more centered and comfortable in your body.
But these positive effects on mood aren’t just a sensation. There are numerous studies that relate the practice of yoga of different styles with better mental health and even with the reduction of depressive symptoms.
Some of these studies point to changes that yoga induces in the body and in our way of responding to stress, and that translate into an improvement in mood. Here are some of those changes:
YOGA INCREASES GABA LEVELS ASSOCIATED WITH BETTER MOOD
This is one possible avenue by which yoga might help reduce symptoms of depression. Gamma-aminobutyric acid (GABA) is a brain neurotransmitter that acts on the central nervous system by inhibiting it and reducing excitability. Low levels of GABA are associated with insomnia and different mood disorders, such as anxiety, sadness and depression. They have also been associated with schizophrenia.
According to a study from Boston University, published in The Journal of Alternative and Complementary Medicine, practicing yoga increases GABA levels for several days in people suffering from depression. Researchers believe that the increase is produced by the stimulation of the parasympathetic system that is achieved with the combination of asanas and breath work of yoga.
To conduct the study, 30 patients diagnosed with depression were divided into two groups. Both groups practiced Iyengar yoga asanas combined with breathwork in 90-minute sessions and then 30-minute sessions at home.
One group conducted three guided sessions per week and four sessions at home, while the other conducted only two guided sessions and three at home, in both cases for three months in a row. Specifically, the practice they carried out was:
In guided sessions (90 minutes): 60 minutes of hatha yoga asanas + 10 minutes of relaxation + 20 minutes of audio-guided mindful breathing (5 breaths per minute, no air retention, equalizing inspiration and expiration)
In the sessions at home (30 minutes): 15 minutes of hatha yoga asanas + 15 minutes of guided mindful breathing (the same pattern as in the guided session)
Participants underwent MRIs at the beginning and end of the study period and were asked to answer questionnaires to assess their depressive symptoms. MRI examinations revealed that GABA levels increased in both groups, with no significant differences between them.
What was seen is that the increase was maintained until 4 days after the last session practiced, but that after 8 days the increase ceased to be significant. The bottom line, according to the researchers, is that regular yoga practice can help raise GABA levels, but that regular practice is needed to keep them elevated. Of course, a yoga session of 90 minutes per week is enough to achieve it.
In a previous study, published in the journal Neuropsychiatry, the same researchers had also found that GABA levels in people with depression are comparable to those of people without depression after a similar intervention of three months of yoga with breathing techniques.
REDUCES CORTISOL LEVELS THAT INCREASE WITH STRESS
Stress is closely linked to depressive symptoms. In people diagnosed with depression, it is common for cortisol levels, known as the stress hormone, to be elevated. Several studies relate the practice of yoga with a reduction in cortisol levels.
According to a study by the University of Chettinad, in Chenai (India), yoga not only decreases cortisol levels but also increases those of Brain-Derived Neurotrophic Factor (BDNF), which is usually low in people with stress and depression.
For three months, the researchers measured cortisol and BDNF levels in 51 patients with depression divided into three groups: some took only antidepressants, others practiced yoga and those in the third group combined medication with yoga practice.
The results were clear: a correlation between reduced cortisol levels and increased BDNF was observed both in the group of participants who only practiced yoga and in those who took medication and practiced yoga, but not in those who only took medication, which opens the door to considering yoga as a valid tool to address depression both in people who They take medication as in those who do
REDUCES THE SIZE OF THE RIGHT AMYGDALA, RELATED TO NEGATIVE EMOTIONS
The amygdala is an almond-shaped structure of the brain located in the anterior part of the temporal lobes. It is part of the limbic system, is responsible for activating the fight-flight response in stressful situations and plays an essential role in the regulation of emotions and emotional memory.
To fulfill these functions, one of the tasks of the amygdala is to be attentive to possible dangers. The right amygdala is responsible for external stimuli; the left, of the inmates. In people with depression, it has been observed that the right tonsil usually has an increased size.
From the data collected for the famous Rotterdam Study initiated in the nineties, which analyzes multiple health variables of more than 15,000 people over 45 years, a group of researchers led by Rinske A. Gotink looked at a subgroup of 3,742 participants who practiced yoga and meditation and who not only provided information about this practice but, in addition, they had undergone different MRIs over the years.
What they found was that, regardless of the style of yoga and how often they practiced, practicing yoga and meditation regularly was associated in these people with a smaller size of the right amygdala and a better ability to manage stress.
Other ways that have been pointed out by which yoga could contribute to improving depressive states is by decreasing the inflammatory processes associated with depression or reversing the harmful effects of stress on genes.
Toned abdominal muscles improve posture, prevent injuries and discomfort in the back. Practicing them correctly prevents injuries and contributes to flattening the belly.
The abdominals are muscles with good press, associated with an athletic body and which does not have excess fat.
That is why abdominal exercises are so popular, although they are often poorly practiced.
It is important to do them correctly to avoid lumbar, cervical, perineum and belly wall injuries.
And, in addition, so that they help to put the belly and do not get the opposite effect, which is what happens when the trunk is flexed forward in a poorly done abdominal or when the glottis is blocked in an intense exercise.
MYTHS ABOUT ABS: TRUTH OR LIE?
Many myths circulate about abs.
The truth is that its strength alone is insufficient to obtain a “flat stomach”. That gut comes out can be related to a multitude of factors.
Some abdominal exercises also narrow the waist but do not flatten the belly, because they focus on working the obliques.
On the other hand, constantly contracted abdominals (not only worked in the gym) can hinder the motility and proper functioning of the abdominal viscera. Therefore, it is good to learn to relax the abdomen and do it at various times throughout the day.
WHAT SHOULD WE CONSIDER TO EXERCISE THE ABS WELL AND GET A FLAT STOMACH?
To achieve a smoother belly, you can work the abdominals following some indications:
With an upward contraction, starting at the bottom to go up, and not the other way around because you can put too much pressure on the perineum and favor prolapses and urinary incontinence.
If the abdominals are contracted in an expiration, it must be done by ascending the abdomen and not descending the ribs.
Whenever possible it is better to tone the abdominals at the same time as the dorsals. There are exercises that involve both groups to support the pelvis.
DO SIT-UPS TO TAKE CARE OF YOUR BACK
Almost everyone knows that exercising the abdominal muscles can help flatten the abdomen. But it is less well known that it can also improve certain postural problems, reduce the risk of certain types of back injuries and facilitate movement.
Many exercises of the Pilates method, yoga or any other body discipline, such as dance, fitness or rehabilitation, are designed to strengthen what oriental medicines known as “energy center” (the abdomen, lumbar region and pelvis) and, therefore, develop the ability to use the abdominals and other muscles in the area.
The collaboration of all this musculature makes it possible for the trunk to remain stable while moving the lower extremities or the whole body.
The abdominal muscles are those that prevent the lumbar area from arching and pulling the anterior part of the pelvis forward when, lying on the floor, we raise the legs or when we simply remain sitting or standing.
The essential thing is to bring the deep abdominal wall towards the spine, which helps to activate the transverse abdomen and thus maintain the neutral position of the pelvis.
The transverse abdomen is the deepest of the four pairs of abdominal muscles. Just as the contraction of the rectum abdominis and the external and internal obliques can flex the spine and rotate it, the main function of the transverse is considered postural: it compresses the abdominal contents in a similar way to a corset. That is why much emphasis is placed on its traction inwards.
A PERFECT STEP-BY-STEP ABDOMINAL EXERCISE
Lie on your back, belly slightly inward.
Watch above all that the lumbar area does not detach from the ground. Elevate your legs so that your knees are in a vertical line with your hips.
Bend your legs at right angles. You will be working the rectus muscles of the abdomen and thus protecting the lumbar spine.
If you have cervical problems, leave your head flat on the floor. If not, raise it with your arms parallel to the ground and palms up.
With this exercise the contraction of the anterior straight abdominals, those in front, is worked. The difficulty increases if the extended legs are raised.
We propose a series of exercises to perform with full awareness during a walk as a couple. You will feel very alive and connected!
The benefits of walking outdoors and surrounded by green increase when done with attention to body signals and posture.
We propose a conscious walk that helps you feel alive, more focused and in harmony.
1. THE GAME OF FEELING
We will perform the exercises during a walk and at one point we can pause to play to feel. This exercise improves communication between the brain and every part of the body.
Ask your walking partner to sit or lie on the ground and close their eyes.
Instruct him to breathe slowly and deeply and to pay attention to bodily sensations.
You can briefly explain what you’re going to do next:
Rest your hand somewhere on your body and say, “Feel this.”
The other person does not have to respond, he can dedicate himself only to concentrate on perceiving the contact.
You can touch it with the whole palm of your hand, with the tip of a finger or with your knuckles, exerting different degrees of pressure, whenever it is pleasant.
Between contact, always wait a few seconds to give him time to feel. Each contact on one side of the body can be repeated later on the other side. You can follow an itinerary, first from the hands to the head and then from the heads to the feet.
Now ask your partner to do the same with you.
2. IN SEARCH OF BALANCE
Exercises that work balance teach the body to discover its possibilities. They also strengthen joints such as knees and ankles.
Close your eyes and try to balance on one leg. Not having a visual reference is not as easy as it might seem at first.
To complicate the exercise, you can bring the leg that has been left in the air first as far forward as possible and then back, always keeping it stretched.
We continue to balance on one leg, but now with our eyes open and in front of a partner. It’s about playing unbalanced with your hands. You can freely change the support leg (but doing it in one jump, without ever supporting both at the same time).
With your feet slightly apart from each other, perform three vertical jumps in a row, but the last landing do it with only one foot of support (it is important to bend the knee when landing with that foot so that the impact on the joint is not excessive).
You can try one leg first and then the other.
3. BASIC STRETCHES
Stretching before and after walking prevents injury and helps recognize strain or discomfort. Perform the following exercises slowly and gently.
Standing, lower the trunk as if you were going to sit on your heels. Breathe regularly for about 5 seconds. Get up and repeat twice.
Gently rotate your shoulders forward three times while breathing normally. Repeat it in the opposite direction.
Turn your head aside as much as you can and hold this stretch for 5 seconds. Do the same on the right. Repeat twice. Then hold the nape of the neck gently with your hands and throw your head back for 5 seconds; Bring your chin to your chest and hold for 5 more seconds. Repeat twice. Bring the left ear to the left shoulder for 5 seconds and then the same to the right. Repeat twice.
With your legs slightly apart and knees relaxed, bend your body little by little forward, starting with your head, vertebra by vertebra. The intention is for the fingers to touch the ground. Take six to ten breaths and take your vertebra by vertebra.
Certain twists and stretches help relax the nervous system and promote sleep. Take note to get it easier!
Before falling asleep, the mind needs to gradually enter a state of tranquility, but the body also appreciates postures and movements that relax it, that rebalance its energy and that predispose it to rest. It’s something yoga tastes good.
Breathing is one of the pillars of yoga. Through conscious and complete breathing, a greater amount of oxygen is allowed to reach the organs and brain, which favors the relaxation of the nervous system and, therefore, the regulation of sleep.
At the same time, there are some asanas or postures that are especially suitable for before going to sleep:
Shirshasana (posture on the head): like other inverted postures, it favors relaxation.
Sarvangasana (the candle): favors a type of breathing that calms the mind.
Paschimottanasana (the clamp) or any forward bending: stretching the spine relaxes the nervous system.
Savasana (posture of the dead): maintained for several minutes allows you to practice a deep and conscious breathing to relax the body more and more and calm the mind.
If you want to get started in the practice of Yoga, easily and safely, start with the most complete online course for beginners of Escuela Cuerpomente, Initiation to Yoga with Eva Roca.
Beyond yoga, simple intuitive movements can also be helpful. Here are two simple examples.
EXERCISES TO RELEASE TENSION BEFORE GOING TO SLEEP
Established as a routine, or on nights when one feels agitated, dedicating 5 or 10 minutes to practice these stretches before bedtime, helps calm the breath and mind, releases tensions and promotes the recollection that leads to rest.
Before starting, yes, you have to prepare the bedroom: dim the light, isolate it from noise, ventilate or heat it, etc. The clothes must also be comfortable and pleasant.
1. GENTLE TWISTING OF THE TRUNK
With this twist, you will be giving a kind of massage to your spine. Many times, you will come to perceive how energy is unlocked through the back or even the inside of the legs and arms.
Sit comfortably cross-legged, on the floor, or on a rug or firm mat cross-legged. Be sure to keep your trunk straight and your shoulders relaxed.
Turn your bust to the right and rest your left hand gently on your right knee. Avoid unnecessary tensions.
Without undoing the posture, take three breaths. Then slowly return to the center and repeat the exercise on the other side.
It is important to take the time to perform the movements and maintain posture, listen to the body and in no case force it.
2. LATERAL STRETCH
By lengthening and stretching the lateral muscles of the trunk, you also act on the spine and nervous system. This exercise is very simple and provides a very pleasant feeling.
Sit comfortably on the bed or on a rug or mat. Cross-legged, rest your hands on your knees and breathe calmly for a few minutes.
Take with each hand the opposite elbow and bring your arms up, extending your back in a happy way, as if stretching out with a big yawn.
Breathe in and when exhaling tilt, the trunk slightly to the right. Return to the center and repeat the movement on the other side.
OTHER ROUTINES TO IMPROVE SLEEP
If you have a little more time and want to perform a routine of specific relaxing exercises to facilitate sleep, you can try this series of 12 easy exercises to sleep in one go, this breathing exercise to stop counting sheep or these 5 yoga techniques to fall asleep.
You can also resort to some natural aids at night, such as essential oils or other herbal remedies against insomnia.
But, when it is difficult to relax at night at bedtime, in addition to taking measures just before going to sleep, it is advisable to review our habits during the day and modify those that lead us to accumulate tension. In these articles you will find some tips to get a restful rest:
How to sleep well without resorting to drugs, by Dr. Pablo Saz.
8 routines to rest well, by Dr. Rosa Casafont.
7 secrets to a restful sleep, by Dr. Ramon Rosselló.
