Say goodbye to period cramps with these nutrition and yoga tips

Buy now | Our best subscription plan now has a special price

here are some nutrition tips by Neha Ranglani who is a holistic health trainer and yoga tips by Samiksha Shetty who is a famous fitness instructor.

Neha suggests drinking ginger juice with lemon, turmeric and pepper. Also, “chew a piece of brown sugar. If you want, you can add fennel seeds to it,” she said in the video.

You can also eat pineapple, or better, if you can make a smoothie and add some vegetables to it.

Samiksha suggested four yoga poses to relieve menstrual cramps including Baddha Konasana, Supta Baddha Konasana, Viparita Karani, and Malasana. Here is how you can perform these yoga asanas:

Badha Konasana o Bound Angle Pose

Begin in Dandasana, which is a seated pose with the legs stretched out in front of the body and the spine long and erect. Exhale, bend your knees, and bring your heels toward your torso. As you bend your knees, drop them to either side of your body. Draw your heels as close to your pelvis as possible and point your toes up and apart.

Lengthen the front of your chest while keeping your shoulders back and your sternum up. Allow your thighs to move toward the ground.

Stay in this position for 1 to 5 minutes. To come out of this position, inhale, slowly bring your knees together, and return your legs to the starting position.

Supta Baddha Konasana or reclining butterfly

After performing Baddha Konasana, exhale and lower your torso back to the ground. Once you’re lying on your forearms, use your hands to spread the back of your pelvis apart and release your lower back and upper glutes through your tailbone.

With your hands, grasp the tops of your thighs and rotate your inner thighs to the outside, pressing your outer thighs away from the sides of your torso. Next, slide your hands along the outside of your thighs from your hips to your knees, moving your outside knees away from your hips. Bring the hip points together, so as the rear pelvis widens, the front pelvis narrows.

viparita karani o Legs up the wall posture

Sit against a wall in an open area, so your feet are on the floor, wide apart in front of you, and the left side of your body is touching the wall.

Gently lower your torso to the floor as you raise your legs against the wall. Option to move closer or further from the wall at your comfort level.

Let your head rest on the floor or on a pillow and place your arms wherever they are.
they are the most comfortable.

To release, push the soles of your feet against the wall and lift your hips slightly. If you use a stand, move the stand out of the way. Gently turn to one side and catch your breath for a bit before returning to your seat.

Malasana or yoga squat or garland

Squat down with your feet as close together as possible. Spread your thighs slightly wider than your torso. Exhaling, lean your torso forward and place it comfortably between your thighs.

Press your elbows against the inside of your knees, bringing your palms together in Anjali Mudra (seal of greeting), and resist your knees against your elbows.

To go further, press your inner thighs against the sides of your torso. Stretch your arms forward, then move them to the sides and notch your shins in your armpits. Press your fingertips into the ground or reach to the outside of your ankles and grab onto your back heels.

📣 For more lifestyle news, follow us on Instagram | Twitter | Facebook And don’t miss the latest updates!