The most effective method given to overcome cramps is yoga exercises. Let’s find out with easyhealthylive.com about effective but simple yoga exercises to cure cramps.
A cramp is a sudden and involuntary muscle contraction. You may experience cramping during stretching of the muscles in your legs and arms. Even with a lot of yoga, the amount of time you spend on your feet is pretty small.
As a result, cramps can still affect even the most dedicated yoga practitioner. People with flat feet seem to have a higher risk than normal. Besides that, Dehydration is a common contributing factor to muscle cramps.
In addition, muscle cramps can develop due to an imbalance in salts in the body. These include sodium, potassium, calcium, and magnesium. If you drink too much water, you dilute these salts.
The advice for you is to drink when thirsty during any activity. You may also not get enough salt in a day because of skipping meals, having an unbalanced diet, or taking medications that deplete electrolytes.
Measures to prevent cramps
Drink water properly
One hour before going to yoga class, you should drink a large glass of water. Then and during class, the practitioner should drink when thirsty. Always keep a small water bottle with you so you don’t forget to drink when you feel thirsty.
Pay attention to your diet
Eating an hour or more before yoga can ensure you get enough electrolytes. You should add foods rich in potassium, such as bananas, and an appropriate amount of salt.
You may also want to incorporate a few foot steps into your pre-yoga warm-up. This will help keep your feet ready. Also, when doing supine movements, you should roll your ankles in both directions.
You can do this with your legs straight and pointing towards the ceiling to stretch your hamstrings a bit or with your knees slightly bent. Then, slowly move your foot back and forth between a pointed and flexed position.
Yoga warm-up exercises to treat cramps effectively
1. Corpse Pose
Almost any age group can do this yoga pose. Its benefit is to help relieve this back muscle strain because it is so easy to do. Not only helps relieve stress for the calf muscles, corpse pose is also a great aid in relaxing the body and mind.
Simply lie on the floor or bed with your arms and legs spread wide, then free your mind from all thoughts.
2. Downward-Facing Dog Pose
- In the preparation position, you place your feet on the floor, your hands on the floor, a wide distance from your feet.
- Use the force to push the hips to push up, forming an inverted V shape.
- Slowly push down in your body weight, keep your hands steady, chest up toward your legs.
- Stretch your calf muscles while pressing your heels into the floor. You should breathe evenly.
- Repeat the same on the other leg three to five times.
3. Cobra Pose
The cobra pose not only helps with cramps, but it also helps relieve back, neck and stomach pain, relieves stress and anxiety, and can even be of great help in treating depression.
- In preparation position, you lie face down on the floor, arms and legs relaxed along the whole body
- Then you put your hands on the floor about shoulder-width apart.
- Push your hips up as high as you can, creating a straight line between your tailbone and elbows.
- Squeeze your hands inward to activate the biceps, head and shoulder muscles. Combine deep breathing and regular breathing, then return to the original position and repeat the movement 3-5 times.
4. Shoulder Stand
This back stretch yoga pose relieves leg muscle cramps and at the same time, calms other muscles in the human body. This pose also stimulates blood supply to the heart and relieves stress on the legs.
- First, you need to lie on your back and then lift both legs together.
- Try lifting the legs until the lower body weight is transferred to the shoulders, neck, and head.
- Hold this position for a moment and then slowly return to the starting position.
5. Putting your feet on the wall is a yoga pose for cramps
This is an easy pose in yoga to relieve calf muscle tension, especially when your calf muscles feel sore after a tiring day at work. Practitioners can perform the movement on the floor with a yoga mat or in bed.
- Lie on the floor, with your buttocks touching the base of the wall.
- Position your legs up so that they are perpendicular to the floor.
- Stretch your arms to the side or up (depending on your comfort).
The above cramp yoga exercises hope to help improve this condition. If you regularly practice without seeing results, you can talk to experienced trainers from easyhealthylive.com.
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John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.