Dysmenorrhea is a Greek word literally meaning "Painful Menstruation". These are abdominal and pelvic pains experienced before and during menstruation. Dysmenorrhea is caused by uterine contractions and can be aggravated by emotional and physical stress.
Premenstrual Syndrome (PMS) is characterized by uncomfortable mental and physical state that can occur about two weeks prior to menstruations.
Дисменера гэдэг нь Грек үг бөгөөд утгачлан орчуулбал "өвдөлттэй сарын тэмдэг" юм. Сарын тэмдэгийн үеэр, түүний өмнө хэвлийн болон аарцагны өвдөлтийг мэдэрдэг. Дисменера нь савны агшилтаас болж үүсдэг ба сэтгэл санаа, бие бялдарын цочирдол стрессээс мөн үүдэж болно.
Сарын тэмдэгийн өмнөх хямрал (СТӨХ) нь менструацаас бараг 7 долоо хоногийн өмнө үүсэж болох сэтгэл санаа биеийн таагүй тухгүй байдлаар илэрдэг.
A combination of psychological, genetic, nutritional, and behavioral factors are likely to be involved in causing PMS. Some psychological manifestations of PMS include Anxiety, Depression, irritability, anger, confusion and forgetfulness. Physical symptoms include tenderness of breasts, Migraine, nausea, changes in energy level, swelling of arms and legs, feeling bloated, back pain and difficulty in sleeping.
Changes in lifestyle and diet will help in dealing with PMS. Having a Healthy Diet will facilitate in alleviating anxiety and depression. Caffeine, alcohol, sugars, salt, and fats should also be avoided.
Сэтгэл зүй, генетик, шим тэжээл, зан үйлийн хүчин зүйлсүүдийн хослол нь СТӨХ үүсгэхэд оролцох хандлагатай. СТӨХ зарим нэг сэтгэл зүйн илрэлд сэтгэлийн түгшүүр, гутрал, эгдүүцэл, уур, сэтгэлийн
Several Yoga asanas are proven to ease Menstrual Pain. It can also help your mind and body adapt with stress, anxiety and depression making you feel relaxed and calm.
However, it is important to recognize the need for a gentle yoga practice. The abdomen should remain inactive throughout the practice so that the menstrual flow can continue unobstructed. Twists and inverted positions are to be completely avoided.
Here are the Yoga Poses suitable for relieving Menstrual Pain:
- Kapalbhati
- Sukhasana
- Cat Pose
- Child Pose
- Cobra Pose
- Bow Pose
- PawanMuktasana
- Fish Pose
- Bhramri (lying down)
- Final Relaxation
- Nadishodhan Pranayam
