Yoga for Upset Stomachs & Menstrual Pain
Yoga is a practice that has been around for centuries and is a good reason. It has been known to provide numerous benefits to both physical and mental health. One of the most common and beneficial uses of yoga is for upset stomachs and menstrual cramps.
Yoga is beneficial for upset stomachs and menstrual cramps by providing relaxation and a sense of balance to the body. The poses, or asanas, are designed to help the body relax, reduce stress and tension, and increase flexibility. By doing this, these poses can provide relief from uncomfortable digestive symptoms like nausea and bloating.
Similarly, yoga poses can help reduce menstrual cramps by relieving muscle tension and increasing endorphins, which can act as natural pain relievers. Additionally, some poses can help regulate the body’s hormones, which can help ease premenstrual symptoms such as anxiety and depression.
Below are some easy yoga movements that you can do to help alleviate your stomach and menstrual cramps.
Yoga for Upset Stomachs Menstrual Cramps
1. Breaths Exercises
a. Seated Breaths
Begin in an upright kneeling position with your knees close together, lower your seat onto your ankles, while keeping your toes curled under your body weight. Then place your hands on your thighs. After that engage your core and close your eyes. Afterward, hold the position for several deep belly breaths, in through your nose and out through your mouth.
b. Breaths with Shoulder Rolls
Begin in an upright kneeling position with your knees close together, lower your seat onto your ankles, while keeping your toes curled under your body weight. Then place your hands on your thighs. After that engage your core, lift your shoulders upward, and then roll them back to squeeze your shoulder blades together. Afterward, lower your shoulders down to the starting position and repeat the movement. Complete 5 repetitions.
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c. Controlled Breathing
If you have a bloated stomach, you can do this breathing exercise:
Begin in an upright kneeling position with your knees close together, lower your seat onto your ankles, while keeping your toes curled under your body weight. Then place your hands on your thighs or on your belly. Engage your core and close your eyes. Afterward, hold the position for several deep belly breaths, in through your nose and out through your mouth.
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d. Nostril Breathing
Begin in an upright kneeling position with your knees close together, lower your seat onto your ankles, while keeping your toes curled under your body weight. Then place your pointer finger in between your eyebrows while placing your thumb finger at the right side of your nose as you inhale. After that release your thumb finger as you cover the left side of your nose with your middle finger as you exhale. Repeat the sequence of movement with 5 repetitions.
2. Side Bend with Arm Overhead
Begin in an upright kneeling position with your knees close together, lower your seat onto your ankles, while keeping your toes curled under your body weight. Engage your core and place one hand at your side for support, then inhale as you bring the opposite arm overhead and open your chest upward. Then exhale as you bend your elbow down the floor to lower your upper body to the side. Afterward, complete the movement with 5 repetitions then repeat the movement on the opposite side.
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3. Side Neck Stretch
Begin in an upright kneeling position with your knees close together, lower your seat onto your ankles, while keeping your toes curled under your body weight. Tuck one hand under your seat. Then engage your core as you reach one arm overhead while looking for a light stretch on the side of the neck, reach your extended hand to the opposite ear, gently pulling your head closer to your shoulder. Afterward, hold this position for several deep belly breaths, in through your nose and out through your mouth. Repeat the movement on the opposite side.
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4. Back Stretch
Begin in an upright kneeling position with your knees close together, lower your seat onto your ankles, while keeping your toes curled under your body weight. Then interlaced your fingers at the back of your head. Engage your core and bring the head up, arching your mid back. Then, alternate by rounding out your mid-back slowly and dropping your head toward your chin. Afterward, relax and repeat the movement.
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5. Seated Spinal Twist
Begin in an upright kneeling position with your knees close together, lower your seat onto your ankles, while keeping your toes curled under your body weight. Then place one hand on your hips and the other on the opposite knee. After that engage your core and twist your upper body to one side. Take a couple of deep belly breaths, in through your nose and out through your mouth. Afterward, return to the starting position and repeat the movement on the opposite side.
Variation 1: Seated Spinal Twist
Begin in an upright kneeling position with your knees close together, lower your seat onto your ankles, while keeping your toes curled under your body weight. Then place one hand on the wall and the other on the opposite knee. After that engage your core and twist your upper body to one side. Take a couple of deep belly breaths, in through your nose and out through your mouth. Afterward, return to the starting position and repeat the movement on the opposite side.
6. Child’s Pose
Use a pillow, bolster, rolled blanket, or anything that lets your upper body be completely rested for this exercise.
Begin in an upright kneeling position in front of the pillow with your knees wider than the shoulder width apart. Then tighten your abdominal area. Shift your hips back to your feet and extend your arms in front, placing the pillow underneath your chest. After that drop your forehead on the pillow, relaxing your mid-back area for a light stretch. Take a couple of deep belly breaths in through your nose and out through your mouth.
7. Thread the Needle
Begin in an upright kneeling position with your knees wider than shoulder-width apart. Then shift your hips back to your feet, extending your arms in front of your body. Contract your abdominal area. After that otate your upper body upward, and extend one arm towards the sky, keeping your gaze upward. Then rotate back and slide the same arm under your body with your palm facing upward, lowering your shoulder to the floor. Afterward, rest the side of your head on the floor and hold this position for several deep belly breaths, through your nose and out through the mouth. Relax and repeat the movement on the opposite side.
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8. Windshield Wipers
Begin in an upright sitting position on the floor with your knees bent and your feet flat on the floor, close together. While maintaining good alignment in your upper body. Then plant your hands on the floor at your sides for support. After that engage your core and lower both knees to one side. Repeat the movement in the opposite direction. Start with 1 set of 5 repetitions on each side.
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9. Wide Legged Squat/ Malasana
Begin in an upright standing position with your feet wider than shoulder-width apart, while maintaining good alignment of your head, shoulders, hips, and legs. Then position your heels inward while your toes face outward at a 45-degree angle. After that lower your seat into a squat position with your hands together, palms facing each other at your heart center. Push your elbows into your knees and engage your glutes. Push your shoulders down. Afterward, hold this position for 5 deep belly breaths. Return to the starting position and repeat the movement.
Variation 1: Wide Legged Squat/ Malasana
Begin in an upright standing position with your feet wider than shoulder-width apart, while maintaining good alignment of your head, shoulders, hips, and legs. Then position your heels inward while your toes face outward at a 45-degree angle. After that lower your seat into a squat position with your hands together, palms facing each other at your heart center. Then, slowly extend your arms forward, round out your mid-back slowly, and drop your head down. Hold the position for several deep belly breaths, in through your nose and out through your mouth.
10. One-Legged Forward Fold
Begin in an upright sitting position, while maintaining good alignment with your knees bent wide out to the side and the other foot extended forward. Then tighten your core and inhale as you raise both arms towards the sky, then exhale as you hinge through your hips to bend your upper body forward, holding your foot; Afterward, sold the position for a couple of seconds and slowly bring your head towards your knee. Repeat the sequence of movements on the opposite side.
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11. Spinal Twist
Begin in an upright sitting position on the floor with your knees bent and your feet flat on the floor. While maintaining good alignment in your upper body. Then engage your core and lower both knees to one side. Plant your right hand at the back while you place your left hand on your right knee. After that engage your core and twist your upper body to one side. Hold the position for several deep belly breaths, in through your nose and out through your mouth. Repeat the movement on the opposite side.
12. Knee to Chest
Lie on your back on the floor with your knees bent and your feet flat on the floor. Then bring both knees to your chest and hold onto your knees with both arms, looking for a light stretch in the lower back and glutes. Afterward, old the position for several belly breaths, in through your nose and out through your mouth.
You can move your knees from side to side to intensify the movement.
Variation 1: Knee to Chest
Lie on your back on the floor with your knees bent and your feet flat on the floor. Then bring both knees to your chest, then wrap your hands around your knees. Engage your core and curl your body as you lift your head towards your knees. Afterward, old the position for several deep belly breaths, in through your nose and out through your mouth.
13. Curling up and Down
Lie on your back with your knees bent and feet flat on the floor. Tighten your core, slightly bend your knees, and raise both legs upward. Place your hand at the back of your knees for support. Engage your core and, using your body’s momentum, raise your body into a sitting position, then move back down into the starting position. Repeat the sequence of movement. Complete 2-3 repetitions.
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14. Happy Baby
Lie on your back on the floor with your knees bent and feet flat on the floor, relaxing your upper body. Lift your legs and hold your toes with each hand, pulling down toward the shoulders with your knees wide apart. Hold the position for several deep belly breaths, in through your nose and out through your mouth.
To intensify this exercise, you can gently rock your lower spine from side to side.
Variation 1: Happy Baby
Lie on the floor with your knees bent, relaxing your upper body. Lift your legs and hold your toes with each hand, pulling down toward the shoulders with your knees wide apart. Hold the position for a couple of seconds, then slowly move your body to the side as you bring one knee down towards your chest while holding the opposite leg up. Repeat the movement alternately on the opposite side.
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Variation 2: Happy Baby
Lie on the floor with your knees bent, relaxing your upper body. Lift your legs and hold your toes with each hand, pulling down toward the shoulders with your knees wide apart. Engage your abdominal muscles, and spread your legs to the side, creating a wide space between your legs for a stretch while still holding on to your toes. Hold the position for several deep belly breaths, in through your nose and out through your mouth.
15. Wide-Angle Seated-Forward Bend (Upavistha Konasana)
Begin in an upright sitting position with your legs out to the sides at a considerably wide angle. Place your hands on your hips and engage your core. Lift both arms overhead and hinge through your hips to bend your upper body forward with your hands extended in front. Hold the position for several deep belly breaths, n through your nose and out through your mouth.
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Variation 1: Wide Angle Seated Forward Bend (Upavistha Konasana)
At this point, from the end position of the Wide Angle Seated Forward Bend (Upavistha Konasana), you can utilize a pillow in front of you for support and place it below your chest as you rest your upper body. Hold the position for several deep belly breaths, in through your nose and out through your mouth.
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16. Fish Pose (Matsyanasa)
Lie on your back on the floor, while maintaining good alignment with your head, shoulders, hips, and legs. Place your arms at your side, palms down. Engage your core. Press your forearms and elbows into the floor and lift your chest to create an arch in your upper back. Lift your shoulder blades and upper torso off the floor. Tilt your head back and bring the crown of your head to the floor. Keep your lower body on the ground with your legs and hips pressed firmly on the floor. Hold the position for several deep belly breaths, in through your nose and out through your mouth.
Repeat Knees to Chest
17. Lying-in Breaths
Lie on your back with your knees bent and feet flat on the floor. Place your hands on your belly and on your heart. Bring your knees closer together. Relax your upper body and, close your eyes, take several deep belly breaths, in through your nose and out through your mouth.
Repeat Knee to Chest
18. Side-Fetal Pose
Lie on your side on the floor with your knees bent, while maintaining good alignment in your upper body. Extend your bottom arm overhead and rest your head on your outstretched arm. Keep your feet together and close your eyes. Hold this position for several deep belly breaths, in through your nose and out through your mouth.
19. Lotus /Prayer Pose
Begin in an upright sitting position, cross your left ankle over the top of your right shin. The sole of your left foot should also face upwards, and the top of your foot and ankle should rest on your hip crease. While maintaining good alignment with your head, shoulders, and hips. Pressed your palms together in a prayer position. Engage your core and close your eyes. Hold the position for several deep belly breaths, in through your nose and out through your mouth.
Conclusion
Yoga also provides mental benefits that can help reduce some symptoms of upset stomachs and menstrual cramps. Many poses involve meditation and breathing exercises that can help reduce stress and promote relaxation. When a person feels relaxed through yoga, their body is more likely to digest food properly, and the pain associated with menstrual cramps is also likely reduced.
Additionally, the breathing exercises included in yoga can help to clear out the digestive system, further relieving upset stomachs and menstrual cramps. Yoga is incredibly beneficial for those suffering from upset stomachs and menstrual cramps.
By providing both physical and mental benefits, yoga can help to reduce symptoms and improve overall health. Yoga is incredibly safe and gentle, making it accessible to people of all ages and fitness levels. Yoga is an excellent choice for those looking for a natural way to reduce stomach and menstrual cramps.
