Ladies, time to say good bye to those painful days of the month

Triyak Tadasana or swaying palm tree pose is a side bending asana with a gentle stretching effect. The yogic practice helps you relax your spine and also reduces the backache.

Steps:

1.      Stand on the floor with legs apart and fix your gaze on a point in front of you.

2.      Interlock the fingers of both hands with palms towards the floor.

3.      Raise the arms above the head and stretch upwards.

4.      Bend from the waist to the right side.

5.      Hold for a few seconds then return back to centre and stretch up.

6.      Repeat the same cycle with another side and practice 10 rounds.

7.      Practice up to 10 rounds to each side.

Image: satyaliveyoga

The asana reduces the pain in your lower abdomen and knees. Ardha Pawanmuktasana also cuts down waist and shoulder aches if practiced every day.

Steps:

1.      Lie flat on the floor and keep your feet together.

2.      While inhaling, bend the right knee and rest the thigh on your abdomen.

3.      Now interlock your fingers on the leg and press the thigh against the abdomen.

4.      While exhaling, raise the head and try to touch the chin to your knee.

5.      Now inhale and bring the head down.

6.      Return to the original position while exhaling.

7.      Repeat the process with the other leg and practice 5-7 cycles. 

Image: mobileyogaworkout

Marjariasana or the cat pose is considered as the best exercise for your back because it gives a massage to your spine.

Steps:

1.      Kneel down on the floor, lean forward putting your palms on the floor pointing forward.

2.      Keep your legs slightly apart and palms at shoulder length.

3.      Let your spine be parallel to the ground with thighs vertical and straight and the lower leg and feet flat on the floor.

4.      Now exhale completely and bring your belly inwards moving your head inwards between your shoulders. While doing this your back will bend and arch upwards.

5.      Now inhale and arch your back in the opposite direction. The spine will bend slightly downwards. The head, neck and shoulders should be arched backwards, as if you are looking up.

6.      Repeat this process, as many times as you are comfortable. Do this asana with slow and deep breathing and feel the stretch it gives to your back, neck and shoulders.

Image source: sciaticapainrelieftoday

The asana strengthens the muscles of your abdomen, back, buttocks, and legs and releases the pain.

Steps:

1.      Start with the tabletop position with your knees directly under your hips and wrists under shoulder.

2.      Relax your body, keep the spine straight and face the front wall.

3.      While inhaling, arch the back, raise your left leg and look up towards the ceiling.

4.      Bring the toes towards the head while opening up the chest. Hold the pose for a few seconds.

5.      While exhaling, bring the head down and after that bring your left leg down. Bend the hip and bring the knee forward towards the nose.

6.      Hold the position for a few seconds and repeat the same steps with right leg.

7.      Practice 10 cycles every day. 

Image: satyaliveyoga