That time of the month can make us feel downright miserable. Cramps, bloating and mood disorders mess us up and ruin our good mood. Moreover, although menstrual pains are normal, when they are of high intensity they can be a sign of endometriosis , a chronic pelvic condition.

Fortunately, research shows that low-impact exercises like yoga and pilates can have a profoundly positive impact on our health and well-being during menstruation and throughout the menstrual cycle.

Yoga and Pilates are fantastic forms of exercise for women with menstrual cycle issues. One of the foundations of these two forms of exercise is the strong emphasis on diaphragmatic breathing. Deep breathing promotes relaxation, increases concentration, improves mood, and allows stretching of the rib cage, abdomen, and pelvis.

To perform diaphragmatic breathing, place your hands on either side of your ribcage in the waist area. Close your eyes and inhale slowly and deeply, directing your breath to the side and back of your lower ribs so that you feel the air pushing against your hands. This type of breathing is what you will need to use during yoga or pilates exercises.

The nature and duration of menstrual cramps

But why do menstrual cramps occur? Why do periods become so painful and how normal are they? I'm sure you've asked yourself this at least once – some of us do it with every period. And rightfully so, because it is an important question: what intensity and duration are considered normal and when do menstrual pains become a problem ?

Yes, period pains are indeed normal and every woman experiences them differently. Some people feel them like sharp stabs, others like constant spasms. Some people feel them in the first days of menstruation, others towards the end. Sometimes the pains are stronger and can even vary from one period to another, depending on factors such as diet, physical activity, stress or rest. Some cramps go away on their own, others only with the help of medication. These things are natural.

What is not normal is for the pain to be so severe that it prevents you from carrying out your daily activities. If their intensity is so great that you can't walk because of the pain or it makes you nauseous, or if their duration is long and you don't notice improvements even with treatment, it's not normal.

The role of prostaglandins in menstrual cramps

Prostaglandins are a group of substances that work like hormones and that have a special role in uterine contractions during menstruation. They are the ones that stimulate the contractions of the muscles and blood vessels in the uterus, which helps to eliminate blood and endometrial tissue during menstruation. And automatically, they are also responsible for the menstrual pain felt during contractions.

The level of prostaglandins is highest in the first days of menstruation , causing more frequent contractions. This explains why menstrual pain is generally greater in the first part of the period, decreasing in intensity towards the end of the period.

The importance of the pelvic floor

Just like all other muscles in our body, the pelvic floor muscles need to be strengthened and stretched. Yoga and pilates are among the main forms of exercise that are given special attention during training.

During menstruation, especially one characterized by heavy menstrual pain , heavy bleeding and spotting, the pelvic floor muscles can become tight and tense. By working them, you can improve blood flow and remove any old blood build-up, as well as promote muscle relaxation. This will relieve unpleasant menstrual symptoms.

There are many exercises in yoga and pilates that help stretch the pelvis and pelvic floor, thus leading to menstrual regulation   and to reduce discomfort caused by cramps or PMS.

Discover them with us in the following!
Moreover, if you want to pay even more attention to your pelvic floor, you can combine your yoga or pilates routine with Kegel exercises! They have an important beneficial effect on sexual health and on strengthening the muscles of the pelvic floor (learn more here! ).

Yoga Exercises for Alleviating Menstrual Pain

Baddha Konasana

Diarrhea and constipation are normal when it comes to menstruation , due to the release of prostaglandins that cause the uterus to contract. They're not a lot of fun, but luckily, the Baddha Konasana pose can help. Not only does it soothe your digestive system, it can also provide relief from painful menstrual cramps. This pose will invigorate and energize you.

How to sit in this position:

• Sit on the floor

• Bend your knees

• Bring your feet together and bring them as close to the pool as possible

• Rest your hands on the floor or a support

• Hold the position for 1-2 minutes
  

Supta Baddha Konasana or Goddess Pose

Period-induced anxiety can have a negative impact on your physical health. The Supta Baddha Konasana pose is similar to the Baddha Konasana pose and has a beneficial effect on anxiety levels. The difference between the two poses is that you will be holding Supta Baddha Konasana in a lying position.

The list of menstrual symptoms alleviated by this position is extensive - from fatigue and insomnia, to anxiety, headaches and joint pain. Also, since you're leaning back in this position, your abdominal muscles relax, which can help ease cramps.

Balasana or the child's position

Child's Pose or Balasana, also known in English as Child's Pose, is one of the first and simplest poses in any yoga routine. It is suitable even when you are a beginner, because it will be easy for you not only to position yourself in Balasana, but also to relax.

The child's position helps you stretch your back and relax your abdomen, thus reducing tension in the abdominal area and menstrual cramps. Here's what you need to do:

• Sit on the floor with your knees apart and your big toes together.

• Leave your weight on your heels.

• Stretch your arms in front of you.

• Rest your chest on your thighs and your forehead on the floor.

• Breathe in and out for 1-3 minutes.

Janu Sirsasana or the position of the head on the knees

At its core, Janu Sirsasana is a yoga pose that focuses on relaxing the legs, one by one. The position of the head on the knees, as we call it in Romanian, helps you stretch your hamstrings (the ones at the back of the thigh).

But in addition to this, Janu Sirsasana also involves relaxing the hips and lower abdominal cavity, thus also relieving menstrual cramps. To sit in this position:

• Stretch one leg forward.

• Place the foot of the other leg on the thigh of the outstretched leg.

• Shift your body weight over the extended leg.

• Lean forward and try to grasp the outstretched leg with your hands.

• Repeat the same steps for the other leg.

Bitilasana & Marjaiasana or cow pose and cat pose

The cow pose and the cat pose are two excellent movements for menstrual pain relief because they help you relax your abdominal muscles and your back muscles in turn. Here's how it works:

• Start in a neutral position with your hands and knees on the floor.

• Make sure you line up your hands with your shoulders and your knees with your hips.

• Look forward and inhale as you arch your rear up and your abs down. This is the cow pose, or Bitilasana.

• Return to the neutral starting position.

• Exhale and arch your back so that your head and rear now lie down. This is the cat pose, or Marjariasana.

• Return to neutral position.

Repeat the two positions 15-20 times while inhaling and exhaling in a controlled manner.

Bhujangasana or cobra pose

The cobra pose is another simple movement through which you can relax your back, shoulders, neck, but also your abdomen. It's also great for stress management, so it becomes even more useful during menstruation. Follow these simple steps to position yourself in Bhujangasana:

• Lie on the floor on your stomach with your feet together.

• Place your palms face down on the floor next to your shoulders (underneath).

• Stand up slowly, straightening your chest and head up.

• You can stand all the way up, or sit on your elbows.

• Make sure you distribute your weight evenly on both arms and look up at the sky (or ceiling).

• Stay in the cobra position for a few minutes, breathe controlled and try to relax.

Matsyasana or fish pose

Maybe Matsyasana (or fish pose) looks more complicated when you look at the pictures. But it's not that difficult, and it's a perfect movement to stretch your back, shoulder and chest muscles, but also to partially relieve period abdominal pain. Here's how to get into Matsyasana in a few simple steps:

• Lie on your back with your arms on either side of your body.

• With your palms on the floor, bring your hands under your hips with your elbows close.

• Lift your head and chest as high as you can.

• Try to lay your head back and touch the floor.

• Make sure your feet and thighs are touching the floor at all times.

Pilates exercises to relieve menstrual pain

Pilates lunges

Pilates lunges get blood flowing to larger muscle groups and draw your senses to the periphery of your body, which can distract you from your monthly cramps. By targeting larger muscle groups, you'll increase your metabolic rate, combating period fatigue. You can use Pilates lunges as a warm-up or as stand-alone exercises.

To do these lunges, stand with your feet together in a "Y" shape, placing the heel of your front foot in the arch of your back foot. Hold 1-3 pound weights in each hand. You can also use a medicine ball.

Inhale as you bring your front leg out, stepping on it and bending forward as you extend your back leg as straight as possible. The arms rise overhead during the lunge motion. Exhale as you return to the starting position. Repeat 8 to 10 times and then switch legs in between.

Spin on the wall

Spinning on the wall will relieve back pain that accompanies PMS or menstruation by relaxing tense back muscles. You can use this wall exercise at any time of the day to alleviate monthly back pain.

Stand against the wall with both feet placed one step forward. Keep your feet in a small "V" with your heels together and your toes apart. Let your arms hang loosely on either side of your body. Pull your abs in and up to open your lower back by pressing into the wall. You can slightly bend your knees to stretch your back.

Lower your head, then your shoulders and arms, and begin to slowly peel away from the wall one vertebra at a time. Continue until you reach the middle of your spine and let your arms hang freely. Press each side of your back firmly into the wall as you push yourself back up. Breathe naturally as you perform the exercise. Repeat three times in total.

What do you think of these simple exercises to relieve period pain and other unpleasant symptoms caused by "that time of the month"?

Regardless of your choice, we have an extra suggestion! Use ENROUSH Menstrual Patches during your exercise routine to help you get into a rhythm and induce a state of relaxation from the first minutes!

The importance of sleep in controlling menstrual cramps

Sleep is extremely important at every stage of life, but especially when you are dealing with severe menstrual pain. Stress and lack of rest at night are among the factors that can make menstrual cramps worse because they increase cortisol levels in the body.

There are studies and surveys that confirm that insomnia or poor quality sleep exacerbates pain. Moreover, sleep quality has been repeatedly associated with several menstrual disorders, including heavy bleeding and irregular cycles .

Make sure you get as much rest as possible, because a restful sleep contributes to the optimal functioning of the body, a better mood during the day and relief from cramps.

Positions for menstrual cramps at night:

Menstrual pain during the night can be one of the reasons why you are not getting enough rest. You thus enter a vicious circle in which menstrual pain does not let you sleep, and the lack of sleep accentuates your menstrual cramps.

And if during the day you can move and resort to exercises and yoga positions, at night you just want to lie down, relax, and rest. Fortunately, there are some positions that can also relieve your symptoms during the night, lying in bed, so that you can sit as comfortably as possible and sleep as well as possible. We tell you what they are in the section below.

Sleeping in the fetal position

The fetal position basically mimics the position of the fetus in the mother's womb. To sleep in this position, you need to lie on your side and pull your knees to your chest.

According to research, some women find this sleeping position very effective in reducing menstrual cramps. This allows the spine to rest in a natural position, thus supporting the relaxation of the abdominal muscles and reducing tension in the lower abdomen.

Furthermore, the fetal position is believed to be a favorite among adults because it helps reduce stress and anxiety, another important factor for both sleep quality and pain management.

Sleeping with a pillow under the knee

If you like to sleep on your side, another good idea would be to place a pillow under your knee during the night. It's a small detail, but it can help reduce pressure on your abdominal area and help you get a more restful sleep.

And not just below the knee! Try several sleeping positions, changing the position of the pillow, until you find the most comfortable one for you. Some women prefer to sleep with a pillow between their legs to reduce menstrual cramps. It all depends on you and your own comfort, so try to find the position that gives you the most restful sleep.

Sleeping in the child's position

Remember Balasana, or Child's Pose? I explained a little above how you get into this yoga position and how it helps relieve cramps.

Well, for some women, sleeping in this position is the best solution to rest during menstruation. We know, it seems a little awkward and unnatural to sleep with your knees under you and your forehead pressed to the bed. But with small adjustments, it can even be a comfortable sleeping position.

If it relaxes you and helps you, then you can sleep without problems in Balasana. Use a pillow under you, next to which you can rest your hands and on which you can rest your head in a comfortable position on one side.

The impact of lifestyle on menstrual cycle cramps

Having terrible period pains can also be the result of a chaotic lifestyle. Did you know that even endometriosis, one of the most common causes of severe menstrual pain, can be treated starting with lifestyle changes? So important is what habits you have in terms of diet, exercise, rest and stress management.

Smoking and other harmful habits, chronic stress, lack of sleep, a diet lacking in essential nutrients and a sedentary lifestyle can support the appearance of hormonal imbalances, thus exacerbating menstrual cramps. Weight problems (both overweight and underweight) can also affect hormone levels and worsen menstrual symptoms.

According to studies, active women who train constantly are less prone to menstrual pain, but also to mood swings and other PMS- specific symptoms.

Sex during menstruation

You may have heard from your girlfriends or read on the internet that having sex on your period can reduce menstrual cramps. Well, yes, sex and orgasm can help relieve them during your period simply by helping you relax and stimulating the release of pain-relieving endorphins.

If you and your partner are comfortable, then there's no reason not to try sex on your period . Just make sure you take the necessary precautions to protect yourself and practice this activity safely without making too much of a mess around.

Tips for managing period pain

In addition to a more balanced lifestyle, sufficient rest and all the yoga positions recommended above, here are some other menstrual pain remedies you can try to add to your care ritual to get through your period as easily as possible:

• Take a warm bath to relax and reduce pain.

• During the day, wear Enroush Menstrual Patches that use heat therapy with 100% natural ingredients to relieve cramps for up to 8 hours.

• Try acupuncture therapy, which can help relieve pain according to some studies.

• Look for natural remedies, such as Pycnogenol bark extract or fennel, which may help reduce cramps.

When you should consult the doctor

See a doctor as soon as possible if you are in any of these situations:

• Your periods are extremely painful and prevent you from carrying out your daily activities.

• You have severe menstrual pain accompanied by nausea, fever, large blood clots , heavy bleeding or other unusual symptoms.

• Menstrual pains get worse from one month to the next.

• You started having severe pain after the age of 25.

What we need to understand as women is that periods are a natural and healthy part of our lives. Yes, they can make us uncomfortable, but they shouldn't stop us from continuing our lives as normal. So when they become an obstacle for us, it is not normal and we need a specialized consultation.

Sources used:

To write this article and give you as many useful tips as possible, I used information from the following sources:

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2. Mayo Clinic, “Menstrual cramps”: https://www.mayoclinic.org/diseases-conditions/menstrual-cramps/symptoms-causes/syc-20374938

3. WebMD, “13 Ways to Get Rid of Your Period Cramps”: https://www.webmd.com/women/ss/slideshow-get-rid-of-cramps

4. Healthline, "The Best Positions to Help Period Cramps at Work, in Bed, or on the Mat": https://www.healthline.com/health/positions-to-help-period-cramps

5. Very Well Health, Ann Pizer, “6 Yoga Poses for Your Period”: https://www.verywellhealth.com/yoga-poses-for-your-period-3567221

6. Moreland ObGyn, “5 of the Best Yoga Poses for Menstrual Cramps”: https://www.morelandobgyn.com/blog/best-yoga-poses-for-menstrual-cramps

7. Pinkishe Foundation, “5 Yoga Poses to Reduce Period Pain and Regulate Your Cycle”: https://www.pinkishe.org/blog-post/5-yoga-poses-to-reduce-period-pain-and-regulate-your - cycle

8. TimesOfIndia, Zeenia Baria, “Yoga poses to ease menstrual cramps”: https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/yoga-poses-to-ease-menstrual-cramps/articleshow/ 54581908.cms

9. Medical News Today, "What to know about sleeping positions for menstrual cramps": https://www.medicalnewstoday.com/articles/sleeping-positions-for-menstrual-cramps

10. My Cleveland Clinic, “Prostaglandins”: https://my.clevelandclinic.org/health/articles/24411-prostaglandins