Menstruation

Tissue gathered in the uterus to receive a fertilized egg is sloughed in the process of menstruation if no fertilized egg is present. It is not a medical condition but a normal recurrent episode lasting approximately 4-5 days of each 28 day cycle. However, it is often accompanied by cramps. The poses below are suggested as beneficial for those women suffering menstrual cramps. However, very vigorous exercise is noted to stimulate anti-menstrual hormones and is best avoided during this phase of the ovulatory cycle. BENEFICIAL POSES: Baddha Konasana, Dhanurasana, Utthita Parsvakonasana, Ardha Matsyendrasana I. EXPLANATION: Changes in genital tissue volume and fluid accumulations in the abdominal cavity may produce muscle spasm. These poses stretch most of the muscles that are likely to be involved, an put mild pressure on the abdominal cavity that can prompt reduction in its fluid content. Contraction of ligamentous bands in premenstrual syndrome is well-treated with these poses as well. REFERENCES: O’Leary CB1, Lehman C, Koltun K, Smith-Ryan A, Hackney AC.Response of testosterone to prolonged aerobic exercise during different phases of the menstrual cycle.Eur J Appl Physiol. 2013 Sep;113(9):2419-24. doi: 10.1007/s00421-013-2680-1. Epub 2013 Jun 28. Amanda Daley. The role of exercise in the treatment of menstrual disorders: the evidenceBr J Gen Pract. 2009 Apr 1; 59(561): 241–242.doi: 10.3399/bjgp09X420301 PMCID: PMC2662100PMID: 19341553. Yang NY, Kim SD. Effects of a Yoga Program on Menstrual Cramps and Menstrual Distress in Undergraduate Students with Primary Dysmenorrhea: A Single-Blind, Randomized Controlled Trial. J Altern Complement Med. 2016 Sep;22(9):732-8. doi: 10.1089/acm.2016.0058. Epub 2016 Jun 17.