Yoga Poses to Relieve Menstrual Cramps

For many women, menstrual cramps are a painful experience. The contraction of the uterus to get rid of the endometrium causes these cramps. Some women also experience nausea, dizziness, headaches, and loose stools in addition to menstrual cramps.

Endometriosis, uterine fibroids, and pelvic inflammatory disease can all cause menstrual cramps. Women use a variety of treatments to relieve menstrual cramps. To relieve the pain, they use a hot water bottle, drink chamomile tea and rest. While many women can cope with their pain in a more natural way, others choose to take pills to relieve it.

Every woman has a different menstrual cycle. Although some may agree that it’s not the most pleasant time of the month, there are solutions to relieve period cramps and discomfort.

Yoga Poses to Relieve Menstrual Discomfort

If you have excruciating menstrual cramps, you’re probably looking for a quick fix. It may seem like doing something physical, like yoga, is the last thing you want to do.

However, some yoga postures are so effective in relieving menstrual pain that you will definitely want to incorporate them into your pain management practice once you try them!

Check out this list of 6 yoga postures that will help relieve menstrual cramps:

1) Child posture

Even among less experienced practitioners and those new to yoga, a child’s pose is one of the most familiar yoga poses. This position is designed to relieve the discomfort of menstruation, which is most often felt in the back.

Here are the steps to do the child’s pose correctly:

  • Start by putting your knees on the floor.
  • Bend over as far as you can comfortably go by bending forward and extending your arms.
  • Press your forehead against the mat in front of you for five quiet diaphragmatic breaths.
  • You can also carefully turn your head from side to side, counting five breaths before changing sides.

2) Camel pose

Performing camel pose during your period can be challenging. However, when it comes to relieving menstrual pain, it’s incredibly beneficial.

Here are the steps to follow to do the camel pose:

  • Kneel on your yoga mat with your hands on your hips.
  • The soles of your feet should face the ceiling and your knees should be in line with your shoulders.
  • Pull your tailbone toward the pubic bone as you inhale, as if you were being pulled from the navel.
  • Arch your back and move your palms over your feet until your arms are straight at the same time.
  • Maintain a neutral position for your neck without straining or flexing it.
  • For a few breaths, stay in this position.
  • Exhale and slowly return to the starting position. When you straighten up, remove your hands and bring them back to your hips.
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3) Goddess Pose

Goddess Pose involves relaxing while opening the groins and hips. Goddess Pose can help you relax from menstrual cramps. Here are the steps to perform this pose correctly:

  • Lie on your back on a yoga mat with your legs straight and your hands by your side.
  • The knees of both legs should be bent, and the soles of both legs should be close together in the middle.
  • Inhale and exhale slowly as you stretch your hand outward.
  • Try to relax by staying in this position for a few seconds.
  • Return to starting position and repeat 5-10 more times.
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4) Tied Angle Pose

This pose helps relieve the pain and stress of menstrual cramps. Along with this, it also focuses on the pelvic and lumbar region.

  • Here are the steps to follow:
  • Sit comfortably on the floor with your legs stretched out in front of you.
  • Bend your knees and bring the soles of both your legs in front of you.
  • With your hands, hold the toes of both legs and gently move the heels close to the pelvis.
  • Take a deep breath and let your body relax. Maintain a straight spine, relaxed shoulders, and a straight gaze.
  • Exhale and gradually bend forward from your hips toward your feet, pressing your knees into the floor.
  • Go as far as you can while keeping your back straight.
  • Return to the starting position after a few seconds in this position.
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5) Knee to Chest Pose

The knee-to-chest pose is one of the most beneficial poses for menstrual pain. This relaxing posture relaxes the lower back and abdominal muscles, relieving discomfort and tension.

Follow these steps to do the knee-to-chest pose properly:

  • Start by lying on your back with your knees and arms straight.
  • Bring both of your knees to your chest as you exhale. Make a fist and wrap your hands around them. Wrap your forearms around your shins and grab each elbow with the opposite hand if possible.
  • Keep your back flat on the mat. Let your shoulder blades fall toward your waist as you relax. Increase the width of your collarbones.
  • Tuck your chin in slightly and gaze down the midline of your body.
  • Hold the position for up to a minute. Maintain smooth, even breathing.
  • Release and extend both legs along the floor as you exhale, then come to rest. Rep up to six more times.
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6) Lying down twist

The twists are believed to “squeeze” the body, stimulate, detoxify and refresh the internal organs. Holding a tilted spinal twist for a few minutes while focusing on the breath can help calm the nerves and relieve period pain.

Follow these steps to correctly perform the supine twist:

  • Bring your arms out to the sides, palms down, into a T position while lying on your back. Place the right foot on the left knee while bending the right knee.
  • Exhale and rotate your spine and lower back as you lower your right leg toward the left side of your body. Look at the tips of your right hand.
  • Close your eyes and relax into the pose, keeping your shoulders flat on the floor. Allow gravity to pull the knee down so you don’t strain in this position. Hold your breath for 6 to 10 seconds.
  • Inhale and lower the hips to the floor, then exhale and lower the leg to the floor.
  • Rep on the opposite side.
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