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Yoga Poses for Dysmenorrhea

FitSugar — Tue, 08 May 2007 03:30:00 -0700

Dysmenorrhea. A big word meaning severe aching and throbbing menstrual cramps. About 50% of women have painful periods (no wonder we're all so unhappy). These cramps can be sharp, constant, intermittent, or dull, and women feel them in their lower abdomen and back. They are caused by uterine contractions, and can be aggravated by emotional stress. These piercing pains may come right before you get your period or during, and usual go away after Aunt Flo leaves you.

Now everyone has cramps, but when I say dysmenorrhea - I'm talking about crippling, can't get through your normal day kind of pain. Some women get awful headaches and severely nauseas (I had a friend who used to throw up from the pain). Another thing - people with dysmenorrhea usually have really heavy periods. Twice the fun.

Some women take pain meds to deal, but you may want to give these yoga poses a try. For me, sometimes getting my body moving (and out of fetal position on the couch) really helps with cramps.

Ahh, Wide Squat pose. Hip pain can be part of the whole cramp scene, so stretching them out feels really good.

Want to see the other poses that might help? Then read more

Pigeon pose also opens your hips, but sometimes it feels better to work one side at a time. If you keep your torso lifted, it stretches out your lower back, but if you lie your torso down on your front leg, it's really relaxing. It feels great to hang out in this pose for a few minutes on each side.

Stretching out your lower and upper back can also relieve cramps. This one called Camel also stretches out the front of the hips, belly, chest and shoulders.

If you don't feel like moving your body much, sitting in this pose called Hero is a great way to relax the body and calm your thoughts.

Class Act: Ashtanga Yoga's Second Series

FitSugar — Thu, 29 Mar 2007 11:00:00 -0700

Do you remember this pose? It was one of the yoga challenges called Crow pose. It's part of Second Series in Ashtanga yoga, known as Nadi Shodina, which means nerve purification. It involves a lot of hip openers, backbends, and arm balancing poses.

Just as in Primary Series, you'll do Sun Salutations A and B, standing poses like Triangle, and then move onto the poses in Second Series. It takes 1 1/2 hours to complete and by the end, you'll feel amazing.

Depending on who you talk to, some Ashtanga yoga instructors think you need to master Primary Series before moving onto Second Series. I don't agree. Primary Series is all about forward bending, and Second Series has a lot to do with back bending. I am a firm believer that your body can benefit from all yoga postures, and you shouldn't be restricted from doing any - you should be encouraged to try them all.

Also, if you are constantly bending forward and stretching the back of your body, you'll need to strengthen those muscles too. You need the poses in Second Series to counterbalance the poses in First Series and vice versa. The two Series' complement each other brilliantly.

Want to know more about Second Series? Then read more

Second Series is so much fun. You get a chance to try out some more advanced poses like Crow, Forearm Stand, Bow, and Leg Behind the Head. You never know what your body is capable of doing unless you try.

After you finish a Second Series class, your body will feel different. Since it involves a ton of backbending poses, you'll feel a sense of lightness and love from stretching through and opening your chest.

Fit's Tips: I recommend trying Second Series 100%. It's challenging and you'll strengthen and increase flexibility in the muscles of your entire body. Locate an Ashtanga Yoga studio near you and find out if they offer Second Series classes or workshops. You can also check out David Swenson's Ashtanga Yoga Second and Third Series DVD for $24.95.

Check out some pictures of poses from Second Series. Just so you know, these aren't in order.

View 7 Photos ›

Strike a Yoga Pose: Intense Side Stretch

FitSugar — Mon, 02 Nov 2009 08:00:26 -0800

For all you runners and bikers with tight hamstrings, this is the pose for you. It's one of my favorite stretches to target the backs of the legs, but it'll also give you a nice stretch on the sides of your body, as well as your chest and shoulders.

Sanskrit Name: Parsvottanasana
English Translation: Intense Side Stretch Pose
Also Called: Scissor

To learn how to do this pose read more.

Stand with both feet together in Tadasana. Step your left foot directly behind you about two feet.
Bring your arms behind you, bend your elbows and bring your palms together in reverse Namaste position (reverse prayer). Raise your hands up between your shoulder blades as far as you can. Pull your elbows behind you to press your palms together firmly.

Inhale to lengthen your spine, and as you exhale, fold at your waist. Keep both legs straight and lower your torso as far as you can, eventually resting it on your right leg. If it's easy, touch your chin or forehead to your shin.
Hold here for five deep breaths, then engage your leg muscles and inhale to lift your torso up. Repeat this pose with the left leg forward.

Have any burning questions about yoga? Then post them to the Yoga Stretch and Tell group.

Strike a Yoga Pose: Hero

FitSugar — Mon, 09 Jul 2007 04:00:00 -0700

The days around the 4th of July are usually all about fireworks and BBQs. Some of you are lucky enough to get some time off, so in between hanging out with your friends and family, try to get a few calm moments to yourself. This yoga pose always instills a sense of relaxation throughout my body and is a great stretch for your quads.

Sanskrit Name: Virasana or Supta Virasana
English Translation: Hero Pose or Sleeping Hero Pose
Also Called: Seated Hero or Reclined Hero

Place both knees on the floor and sit on your heels. If this is difficult, place a block between your feet and sit on it. If this is easy, don't use a block and sit in between your heels.
Try to work on bringing your toes close to your body (touch the arches around the curve of your little bum). Then work on drawing your knees together - if doing this hurts your knees, keep some space between them.
You want to feel a stretch in the front of your thighs, so if you are not feeling that, lean your torso back and place your elbows on the ground behind you. Stay here or lie all the way down onto your back, bringing your hands to your feet.
Whether you are seated or reclined, you can meditate or relax in this pose and hang out like this for a while. When you are ready to come out of it, just be sure to gently and slowly come back up to seated and straighten your legs so you don't injure your knees.

Strike a Yoga Pose: Camel to Child's Pose

FitSugar — Wed, 29 Aug 2007 03:00:00 -0700

Doing stretches for your back not only feels good physically, but they are also energetically stimulating. Backbends open the muscles near your heart. This is the location of your 4th chakra which is associated with love and compassion. It allows us to feel peace and a sense of being centered.

Backbends also open your hips, where your 2nd chakra is located, which is associated with sex and creativity. This chakra is all about having a strong personal identity and the ability to accept change. Poses like Camel (Ustrasana in Sanskrit) are great if you are feeling lonely, sad, bored, or tired.

Backbending poses can feel really intense, so after you do one, it's great to do a forward bending counter pose like Child's Pose.

Kneel at the front of your mat, keeping your knees under your hips (hip distance apart). Look back and make sure your shins, ankles and feet are parallel to each other.
Put both hands on your hips, and gently arch back, just beginning to warm up your lower back and quads.
When you're ready, reach your right hand down towards your right foot. If your back is less flexible, stay here for 5 breaths and then switch to the left side.
If your back is feeling good, bring your left hand down, so that both hands are reaching for both feet. Stay here for 5 or more breaths, pressing your hips forward, and dropping your head to look behind you. Try to keep your knees under your hips (they tend to slide out wide).
Come up slowly, sit on your heels, and lean forward into Child's Pose. You can do it with your hands by your feet, or stretch your arms out in front of you.
Repeat this series (Camel to Child's Pose) a few times to give you energy and increase flexibility in your back, chest, hips and quads.

Source

Strike a Yoga Pose: Balancing Butterfly

FitSugar — Mon, 12 Oct 2009 10:00:16 -0700

If you're a runner, chances are your feet could use some extra love. Here's a tranquil pose that will stretch your arches and toes like Toe Breaker stretch, but will also open your hips and challenge your sense of balance.

To learn how to do this pose and see another variation read more.

Begin standing on your mat with both feet together. Bend your knees and squat down, placing your hands on the floor in front of your feet.
Turn your knees out to the sides, keeping the balls and heels of your feet together. When you're ready, bring your hands to your knees as shown below.

You can stay here, or bring your hands together in front of your heart in prayer position. Hold here, balancing for five deep breaths. To release, bring your knees together and stand up.

This is one of my favorite balancing poses. What's yours? Share it in FitSugar's Yoga Stretch and Tell Group.

Strike a Yoga Pose: Compass

FitSugar — Mon, 21 Sep 2009 08:00:00 -0700

All you runners and bikers out there, I know you're always in need of a good hamstring stretch. Here's one that allows you to concentrate on one leg at a time, and will also open your hips and shoulders.

Sanskrit Name: Parivrtta Surya Yantrasana
English Translation: Revolved Compass Pose
Also Called: Compass

To learn how to do this pose read more.

Sit at the top of your mat with your legs straight in front of you. Bend your right knee and hold onto it with your left hand. Press your knee back behind you as far as you can and place your right hand underneath your right leg, planting your palm firmly on the right corner of your mat.
From here, straighten your right leg as much as you can by taking your right arm overhead, and straighten that as well. Turn your head to the left and gaze toward the ceiling. Work on straightening your spine and leaning back slightly to increase the stretch in your right hamstring and left side of the body.
Hold for five breaths, then bend your right leg and arm and release your right leg back to the floor. Then repeat this pose with the left leg.

Whether you're new to yoga or have been practicing for a while, check out FitSugar's Yoga Stretch and Tell Group. It's a place where you can get info about the latest yoga clothes and gear, post questions, and share your yoga moments like being able to hold Crow pose for the first time!

Strike a Yoga Pose: Wide Squat

FitSugar — Thu, 21 Dec 2006 09:05:00 -0800

You can never open your hips enough - especially if you are a runner or biker. Doing a wide squat opens those tight hips, releases tension in your lower back, and stretches out the muscles in your feet. This will get you ready for next Monday's Yoga Challenge.

How to get into this pose:

Start in Downward Facing Dog Pose, making sure your hands are in line with your shoulders.
Look up between your hands, bend your knees, and jump both feet right behind your hands. Or walk them to your hands one at a time.
Bend your knees completely if you can. Try to bring your heels down to the ground and out towards the edges of your mat - you may need to bring your feet wider apart.
Shift all your weight into your feet and bring your palms together in front of your heart. Stay here for 5 breaths
Now place your hands on the ground in front of you, straightening through your arms, and dropping your head between your shoulders - this stretches out your lower back and relieves tension.
Come out of this pose slowly by walking your hands in towards your feet and gently lifting your hips and straightening through your legs. Stand up when you're ready.

Check out this week's Challenge, Bow Pose, in Fitsugar's Group It's A Stretch.

Strike a Yoga Pose: One-Legged Inverted Staff Pose

FitSugar — Mon, 18 Aug 2008 05:30:00 -0700

So many people I know are always complaining of lower back pain and tight shoulders from sitting all day. We're either standing or hunched over a desk and we hardly ever bend our backs in the opposite direction. So give this One-Legged Inverted Staff Pose a try. It's similar to the grounding backbend Inverted Staff pose, but you'll also feel this one in your hamstrings and hips.

Sanskrit Name: Eka Pada Viparita Dandasana
English Translation: One-Legged Inverted Staff Pose
Also Called: One-Legged Headstand Backbend

You can get into this pose from backbend or headstand. To find out how read more.

From Wheel pose:

Lie on your back, bend your knees, and place your feet flat on the ground (heels as close as possible to your booty). Bend your elbows and place your palms flat on the ground above your shoulders, fingertips facing your feet.
As you inhale, press into your palms and lift your head and shoulders off the ground, placing the crown (top) of your head on the mat. Now place your elbows on the ground on either side of your head in front of your face, and interlace your hands behind the back of your head.
Bring your feet together and then raise your right leg straight into the air. Actively press the sole of your left foot into the ground to help lift your right foot ever higher. Stay here for five breaths then lower your right foot to the ground and lift your left leg. Stay for another five breaths.
Then lower your left foot back to the ground and place your palms flat on the floor. Lower your hips back to the ground and hug your knees into your chest to release your lower back.

Or from Bound Headstand pose:

Begin with your hands and knees on the mat. Lower your elbows to the floor and interlace your fingers, forming a semicircle with your hands. Place the back of your head against your palms, and the top of your head on the mat, so your skull is vertical to the floor. Now straighten both legs and walk your feet towards your face as close as you can.
Shift the weight of your hips over your shoulders and keep your elbows planted firmly on the mat. Lift your right leg straight up towards the sky and then your left, coming into full headstand.
From here, keeping your elbows and head stable, begin to bend your knees, lowering your feet towards the ground behind you. You'll need to arch your back as much as possible to help you land softly. Once your feet are on the floor, step them together and raise your right leg straight into the air. Stay here for five breaths, pressing the sole of your left foot firmly into the ground to help you lift your chest and hips higher. Then lower your right leg to the floor and lift your left leg, staying for another five breaths.
Then lower your left foot back to the ground, walk your feet in towards the back of your head and kick your feet over so they're on the same side as your face. (This part is tough, so keep practicing).
Come into Child's Pose to release your lower back.

Strike a Yoga Pose: Split

FitSugar — Mon, 31 Aug 2009 04:30:00 -0700

Not too many people are born being able to do a full split, so after you try these stretches to help open your hamstrings and hips, give this pose a try.

Sanskrit Name: Hanumanasana
English Translation: Monkey Pose
Also Called: Split

For step-by-step instructions read more.

From Downward Facing Dog, step your right foot forward as if you're coming into Warrior 1, but leave your hands on the floor. Lower your left knee to the mat and point your toes behind you. Shift your hips back so you can straighten your front leg. Flex your foot.
Slowly slide your right heel away form you. Lower your hips as far as you can while keeping your right leg straight. It's OK if you can't go down very far. Don't bend your right knee to get lower because it will take the stretch out of your hamstrings.
Stay here for five deep breaths. If your hips are on the floor, straighten your arms up above you and gaze at your palms. After five, place your hands on the floor and slide your right heel in toward your body, step it back and come into Downward Facing Dog. Then repeat this pose with the left leg forward.