5 Tips For Period Cramp Relief At Home

5 Yoga Poses For Period Cramp Relief At Home 

Introduction:

Bloating, cramping, headaches during that time of the month sounds familiar ladies? Indulging in cravings like caffeine, alcohol and chocolates may feel satisfying at that moment but it’s not!

5 Yoga Asanas to relieve you of this painful period cramping.

1. SUPTA BUDDHA KONASANA OR RECLINED BOUND ANGLE POSE: Lie down on your back and use a pillow to support your lower back. You can even practise this on your bed. Bend your legs and spread open the knees, with the feet touching each other. Place your hands on your navel, close your eyes, and stay here for around a minute, continue breathing through the nose. Slowly relax and release the legs. This variation of the butterfly pose is really beneficial for lower back pain and cramps. It works on the uterus and gives it some relief from the pain.
2. UPAVISHTA KONASANA OR SEATED ANGLE POSE: Sit up on your sit bones, and spread your legs open. Straighten the back and slowly start walking your hands in front of you on the floor lowering the upper body. If possible try to hold the toes with your hands, otherwise, stay up to whatever point you're comfortable. Hold here for 5-7 breaths and relax. This asana stretches the reproductive region and helps release the pain through the hip opening.   
3. HAPPY BABY POSE OR BALA KRIDASANA: Lie down on your back, and lift the legs off the floor. Bend the knees towards the armpit, with the shin perpendicular to the floor. Grab the inner arches of your foot from the inside with your hands. Stay here for 8-9 breaths and slowly release. This asana is amazing to open up the hips and pelvic floor gives a good activation to the abdominal organs and relaxes muscle contractions. 
4. MATSYASANA OR FISH POSE: Cross your legs and lie down on your back. Placing the knees on the floor, lift the head and place the crown of the head on the floor. Place your hands on your thighs and stay here for 5-7 breaths. Slowly release your head, come up and then release the legs. This pose eases out lower back pain and cramps and helps remove the stiffness from the hips. 
5. ANANTASANA OR SLEEPING VISHNU POSE: Lie down on the left side of the body, and place your left hand above your ears. Lift the right leg up, and grab the toes or ankle. Stretch the leg up and straighten the knee. Stay here for 5-7 breaths and repeat on the other side. Anantasana helps open up the pelvic floor and hips and gives a great stretch to this region. It helps balance menstrual disorders if done over a period of time as well. 

Conclusion:

These yoga asanas for period cramp relief have restorative and therapeutic qualities to ease off the pain. So keep it slow-paced and relaxed. 

Top 6 Effective Weight Loss Exercise after C-Section

Top 6 Effective Weight Loss Exercise after C-Section

Introduction:

Highly effective weight loss exercise after c-section, nine months of pregnancy is a long way back to what you were even after your marriage you always look at your pictures and you think that you are all toned up and fit back in the days. Think about going back in time and fixing all of this but thinking of a time travel is almost unrealistic but getting on your toes and gearing for a regular exercise routine would definitely repair the damage and help you get your old self back. so buckle up and follow the simple exercise routine that can get you all toned up with these simple weight loss exercise after c-section and get amazed after you'll see the results.

Once you get an approved from your doctor and you're clear to do a little exercise after c-section, you need to understand that things will happen slowly and gradually. Start off with a little bit of walking and Kegels. Add up stuff to your routine slowly with a little pause and patience with your walking and Kegel routine. 

6 effective weight loss exercises after C-Section / Postpartum.

1. The plow pose ideal for your vertebral column and shoulder. This requires you to lie on the floor trying to reach your arms and legs that are above your head in an elevated position.

2. The Sphinx pose ideal for long abdomen thorax and shoulder lie on your stomach try lifting your chest and head. Your chest and head would be just a little upwards from the floor.

3. The bridge pose ideal for thorax vertebral column and neck you need to lie on your back on the ground now bend your knees and press your heels, perform this in a way that you're pressing through your heels and at the same time try to lift your lower body and back from the ground.

4.Chest Press

5. Lunges

6. Squats

Now these movements and poses are highly effective to stretch your stomach also it strengthens your pelvic floor. The good part is you don't have to get too hard and aggressive on yourself and you need to have a doctor's permission to apply these weight loss exercise after c-section in your routine. If these start to hurt you need to stop any exercises immediately. Lifting your baby and all your baby stuff is an exercise in itself but at times it's not enough to strengthen your abs or give you a flat tummy.

Read More About 10 Days Fat Reduction Tips

Conclusion:

So ask your doctor if you can apply weights and dumbbells to do your Weight Loss Exercise after C Section, only if you think you're strong enough to do or prioritize your cardio workout routine. Take a little time for yourself to make sure you couple your workout and exercise with some calorie consumption a healthy eating to get more strength and recover would help you to get in shape.

Dhanurasana Benefits

5 BENEFITS OF DHANURASANA  | BOW POSE

Dhanurasana is a seated chest opening asana, if you see anatomically the total body gets nicely stretch when you are performing this yoga asana.

Top 5 Benefits of Dhanurasana: 

1. It is very good for people suffering from asthma and anxiety.
2. Women who have the menstrual disorder, this asana can play a very important role to manage and regulate the menstrual problems.
3. It improves digestion, removes fatigue and brings energy back.
4. This asana strengthens the spine and also strengthens the front of the body.
5. Improves posture.

When you do this dhanurasana, the shoulders and the upper back muscles are stretched nicely. This asana improves the posture because the spine stretches nicely the posture becomes better when you practice this asana. When you are lying on the abdomen all the organs which are there inside the abdomen gets beautifully massaged and that is the reason why it has a very good impact on all the organs. 

How to do Dhanurasana? 

Let us see how to perform this asana. Dhanurasana or Bow Pose is done in a prone position lying on the abdomen the starting position for all the prone asana is feet together chin on the ground or if you are comfortable put it on the ground, hands by the side of the body and shoulders relaxed. Now we enter into the asana, so what we do is we bring the chin forward then we remain here for a while then we will bend both leg and the knees. You can stretch the ankle after catching the ankle what you will do is you will stretch the toes towards yourself so that your maintaining the feet active when you keep your feet, active and it will engage thighs. It will also engage the core, pelvis and the buttock region so that the impact on the lower back. 

We are going to lift uplifting up from the chin then from chest and knees together, just watch this after holding stretch the toes in now lift. We are lifting from the chin and chest together, when we do this lot of time we will find that it's difficult to come up from the lower back or from the legs region up also when we do this we have to roll the shoulders. We have to externally open rotate the shoulders outward so that the chest has a face to open up one more thing that we can do is to increase or to increase the height of the knee. While lifting the legs much higher is you should feel that as if you are pushing the ankle away from you and up so we should feel that the hands are being pushed away and up don't bend the hand at the elbow lot of time people when they do like this bending the elbow. It's difficult to raise so what we need to do is we need to open the shoulder, open the chest now after keeping the feet active we will let the ankle go away from the body so can you see it becomes easier for the chest to lift and then we will use the hands to lift the ankle up to the seed, you push the ankle up it actually allows the lower extremity to rise higher. This makes it an easier lot of time it looks a little awkward when the only chest is lifting when you can lift your legs also it will have a nice impact on the lower back. In fact, sometimes the impact on the lower back is very intense and it is also very good for the belly. 

Contraindications:

People suffering from high or low blood pressure, insomnia, those who have serious neck and backache injuries they should avoid doing Dhanurasana.

Conclusion: 

You need to breathe properly while holding this asana because it becomes easier to sustain the body. Release your hands, legs and turn your face on one side and relax your breath. When you do this asana it impacts on the abdomen and it stretches the spine. Dhanurasana can be very helpful for the advanced backward bend.

Read More: Toned & Slim Thighs in 7 DAYS

Learn Dhanurasana with a certified Yoga Trainer  or Yoga Instructor