10 positions to relieve colic and have more comfort in the menstrual period

Discomfort and pain during the menstrual period is a problem faced by many women. To learn how to deal with it, we talked to gynecologist Rebeca Garaude (CRM 98890), who indicated the best positions to relieve colic and gave other valuable tips that can help reduce this discomfort. Follow the article!

Best positions to relieve colic

Rebeca Garaude explains that “menstrual cramps (or dysmenorrhea) is pain in the pelvic region caused by prostaglandins released during the menstrual period, which act in the uterus causing its contraction to release blood flow”. She points out that there are several natural and allopathic ways to relieve colic, with yoga being an excellent ally. Check out the best positions indicated by the gynecologist, in addition to the step by step to achieve each one:

Baddha Konasana

Also called the “moth pose”, this is one of the easiest colic poses to achieve and is good for relaxing the hip area. See the step by step below:

1. Sit down and bring the soles of your feet together, trying to keep your knees very close to the surface;
2. Lean forward or backward, whichever position feels most comfortable.

Balasana

This yoga position is known as the “Child Pose”. In addition to helping to reduce back pain, it also helps to relax the abdomen. Check out how to get there:

1. Kneel on a rug;
2. Separate your knees until they line up with your hips;
3. Then, lean forward and bring your arms back, bringing your hands together;
4. Rest your forehead on the floor or rest it on a pillow;
5. Breathe 10 times, slowly and deeply.

Parivrtta Natarajasana

During the menstrual period, it is common for back pain to occur – especially in the lumbar region. The following steps will lead you to the posture known as “Shiva Twist”, which will help to relieve this discomfort:

1. First, lie on your back;
2. Cross your legs, then raise them to chest height and turn to the right;
3. Open your arms and very slowly turn to the other side.

Supta Virasana

For this position, also called the “reclining hero pose,” you can use pillows to support your back. Follow the step by step:

1. Sit on your knees, placing the pillows back;
2. Lie down until your back is resting on the pillow and extend your arms to your sides.

Supta Baddha Konasana

This position is very similar to the previous one, being known as the “Reclining Goddess Pose”. Here’s how to play it:

1. Sit with your spine straight and then bring the soles of your feet together;
2. Then lie down, stretching backwards as far as you can.

Eka Pada Rajakapotasana

Another yoga position that can be an ally to relieve colic is the “pigeon pose”. Check out the step-by-step guide to achieve it:

1. Sit in a squatting position, bending one leg in front of your body and bringing the other back;
2. Extend your torso forward, supporting your forearms, hands and forehead on the floor.

Dhanurasana

Also known as the “bow pose”, this position is not so easy to reproduce, but it provides quick relief from colic. See how to do it:

1. Lie on your stomach, stretching your legs;
2. Then, lift your hips and raise your legs as high as you can;
3. Extend your arms behind you and, with your hands, hold your ankles;
4. Raise your head, following the movement of the body, and breathe slowly.

Pasasana

This yoga position, known as the “Lace Pose,” is great for stretching and relieving colic pain. To do this, follow the steps below:

1. Position yourself in a squatting position, keeping your legs and feet together;
2. Turn your knees to the left and your torso to the right;
3. Then place your left arm in front of your legs and bring your right arm behind your thigh;
4. Rotate your head slightly, looking straight ahead.

Janu Sirsasana

Also called the “head-to-knee pose”, this position requires a lot of flexibility, but you can do it within your limits to relieve the discomfort of colic. Check out how to play it:

1. Sit with your legs stretched out;
2. Bend your right leg so that the sole of your right foot touches your left knee;
3. Extend your torso forward, trying to reach your left foot with your hands.

Upavistha Konasana

To make it easier to reproduce this position, which is known as the “wide-angle sitting posture”, you can start with the help of pillows or blankets. Follow the necessary steps:

1. Sit with your legs straight and then spread them as far as you can to the sides;
2. Extend your arms and bring your torso forward so that you try to touch the floor (or some support, such as pillows) with your forehead.

Rebeca highlights that, “most of the time, the cause of dysmenorrhea is simple and easy to solve, but behind it, we can find serious diseases that require very special attention.” Remember that it is always best to consult a gynecologist and never self-medicate!

Other ways to relieve colic

Now that you know the best positions, how about checking out other practices that can help relieve colic? Here are the tips given by the gynecologist:

• Physical exercise: Doing light to moderate aerobic exercise is a good alternative to relieve dysmenorrhea.
• Hot water bottle: Placing a hot water bottle over the abdominal area is also an option that brings quick relief from menstrual cramps.
• Food: Rebeca recommends avoiding foods that slow down intestinal transit, causing fermentation.
• Medicines and supplements: analgesics and anti-inflammatory drugs can be useful to relieve colic, as well as magnesium and vitamin D supplementation. It is worth remembering, however, that this should only be done under the guidance of your gynecologist.
• Other practices: finally, sexual intercourse and acupuncture are also good alternatives for relieving dysmenorrhea, according to Rebeca.

By putting these tips and positions to relieve colic into practice, you will have a more peaceful menstrual period, without the pain and discomfort that usually cause so much discomfort. And to better understand what happens to your body at this stage, also check out everything you need to know about menstruation.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.