Posts Tagged ‘cramps’

Asanas for Menstrual Pain Relief

April 13, 2010

Sukhasana (Easy Pose) Seated Meditation Pose. Straightens spine, helps promotes inner peace.

Anuloma Viloma (Alternate Nostril Breathing Technique) Inhale through Right Nostril, Exhale through Left nostril; Inhale Left Nostril, Exhale Right nostril (one round).  Repeat up to 7x’s.

Bidalasana (Cat Pose) Back Stretch and Back Strengthener

Bharadvajasana (Seated Twist) detoxifies the body

Adho Mukha Svanasana (Downward-facing dog) Helps mood, anxiety, depression and fatigue.

Uttanasana (Standing forward bend) Bend the knees if the hamstrings are tight. Good for back pain.  Will help with cramps, anxiety and mood.

Prasarita Padottanasana (Wide-leg standing forward bend) Bend the knees if the hamstrings are tight. Good for back pain.  Will help with cramps, anxiety and mood.

Utkata Konasana (Goddess) Builds inner and outer strength.

Bhujangasana (Cobra Pose) Improves spinal flexibility and strengthens arms and back.

Balasana (Child’s Pose) Resting, restorative Pose.  Try allowing the third eye to come to the mat, sending a message to your parasympathetic nervous system and calming the entire body. Reduces anxiety and brings calmness.  Hold for at least 10 breaths

Dhanurasana (Bow Pose) Strengthens back muscles and improves posture and back flexibility.

Balasana (Child’s Pose)

Salamba Sarvangasana (Shoulder Stand) Mood Enhancer.  Begin with 25 breaths and increase to 3 minutes over time. You should not experience any neck pain in this asana.

Halasana (Plough Pose) Aids digestion.  You should not experience any neck pain in this asana.

Matsyasana (Fish Pose) Helps relieve stiff neck and shoulder muscles.  Improves spine flexibility.

Pavanamuktasana (Wind Relieving Pose) pavana = air or wind; = release. Helps the digestive system and relieves excess gas .

Supta Padangusthasana (Reclining hand to toe pose) Helps with bloating, headaches and cramps.

Supta Baddha Konasana (Reclining Bound Angle pose) Helps with cramps, fatigue and mood.

Viparita Karani (Legs up the Wall pose) Restorative, regulates cycle, helps bloating and cramps.

Savasana (Corpse Pose)

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Asanas for Cramps/PMS

October 26, 2009

Cobbler’s Pose

Rock the baby, Butterfly wing flutters

Forward bend, Balance

Forward bend, Balance

Table: Cat & Cow

Active

Hold Cat Few breaths

Hold Cow few breaths

Down Dog

Rag Doll

Sunflower Breath

Chair

Chair, Balance, Twist

Sun Salutation to belly

Crocodile

(belly, head on crossed arms, legs straight, toes point out, deep full breaths)

Wide Leg Cobra

Child’s Pose

Bow

Child’s Pose

Puppy

Lay Back

Bridge

Half Plow

(raise your legs over your head until they are parallel to the floor. Support your hips and back with your hands, arms bent, elbows tucked next to your rib cage)

Fish

Wind Relieving Pose

Hold each knee in for 30 seconds, switch

Savasana

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