Menstruation: Preventing and reducing period pain

Conscious TV

June 08, 2021

Today we would like to address the ailments that occur during menstruation. Discomfort that we experience during the menstrual period and that every woman experiences differently.

How do you stop period pains?

While it is true that some of the inconveniences of menstruation cannot be avoided, it is also possible to mitigate many of the symptoms through yoga, meditation and a balanced diet.

It may seem very obvious but over the years we forget what is the cycle and phases of menstruation, a key issue to prevent pain. Let's refresh it...

The menstrual cycle usually lasts 28 days. During this period the whole process that triggers discomfort takes place. It is important to know which phase of the menstrual cycle you are in to treat pain in a personalised way.

In the first 12 days after the onset of bleeding, the egg begins to mature in the ovary, for which it needs an extra amount of oestrogen. Around day 15, the matured egg begins its journey in anticipation of fertilisation; this is the ovulation period. This is when the egg reaches the uterus while our body needs progesterone to prepare for a possible pregnancy. If pregnancy does not occur, the egg dissolves in the uterus and this is when bleeding occurs.

The most common symptoms during this period are headaches, abdominal pain, tiredness, nausea, dizziness and weakness on a physical level. On the emotional side, irritability, mood swings, emotional sensitivity, apathy, depression, etc., emerge.

To mitigate all these effects, we suggest the "Menstrual Pain" programme.

Before you start, it is essential that you become aware of how you feel, that you detect where you are. Respect and observe the changes you undergo during these days in order to adapt your asana practice to what you need at that time.

What is the meaning of the work we are proposing to you?

In the programme you will find yoga postures, breathing exercises (pranayama) and diet tips that are necessary for the balance of your menstrual cycle. It is very important that you are consistent with the programme in order to feel the benefits of this practice.

Practising asanas during menstruation releases endorphins that elevate mood and ease menstrual discomfort.

Thanks to the performance of the postures during this period, the reproductive organs are nourished with renewed, fresh and oxygenated blood and the pain subsides.

Feel, move, stretch, all this will allow you to create the necessary space for the breath to penetrate and flow through your body. All this will positively influence your nervous system, calming anxiety, irritability and mood swings. Movement decongests and loosens up parts of the body which, when they are constricted, cause instability.

Trust us, the goodness of the practice will come. During and after the practice you will be imbued with a very comforting and conciliatory feeling of fullness.

  • The breath is intimately connected with our mind. So, to calm and balance what is going on in our head we first have to regulate the breath, the prana. Prana refers to "breathing" and ayama means "stretching". Pranayama brings you control, harmonisation, and integration of prana through the regulation of the breath. After the asana practice, once you have opened that physical space, you will be able to perceive more clearly the tranquillity and calmness of mind that comes from performing Pranayama.
  • We always close our programmes with the meditation block. Meditation is finding balance, wholeness and freedom. It is letting thoughts flow and stopping the duality in which we usually find ourselves. It is not allowing thoughts to condition us, it is bringing our attention to something else, in short, taking control.
  • Finally, don't forget to take care of your diet. It is essential to feel strong and vital, to keep your body in good condition and fully functional. Eat seasonal products, preferably organic, drink plenty of water to keep your body free of toxins and strengthen your immune system. Try to eat calmly, this is the only way you will be able to assimilate all the nutrients and encourage your nervous system to feel calm.

We hope you enjoy the "Menstrual Pain" programme and put it into practice whenever you need it. Our teacher Silvia Jaén can answer your questions at: