6 Yoga Poses to Relieve Menstrual Cramps

Backache is one of the leading causes of sickness and disability among women, yet there are very simple and easy yoga poses that could help you relieve the symptoms. The technique can be used at any time throughout your cycle. It is a good idea to experiment with different yoga poses to learn more about what works best for you.

Menstruation is a natural experience that is not to be taken lightly. It is a part of life – and that is why we have created this post where we discuss yoga poses to relieve menstrual cramps. If you are facing cramps that are so unbearable, that they prevent you from doing your usual things, then it is time for you to start taking care of yourself.

Yoga is the name for the ancient Indian practice of physical and mental exercise. The style of yoga came to popularity in the western world in the 1980s. The first ever yoga book was published in India in Sanskrit in 1965.. Read more about exercises to relieve menstrual cramps and let us know what you think.This time of the month is often accompanied by unpleasant, uncomfortable and painful consequences. Since more than eighty percent of women experience menstrual cramps at some point in their lives, it is important to understand how cramps can be treated in a comprehensive manner.

Yoga has proven to be effective in combating the negative effects of menstruation. So instead of resorting to self-medication or giving up your daily exercise, you can turn to yoga to relieve the pain.

In addition to breathwork, the postures below help clear the mind and relieve pain and discomfort. These postures are considered yin yoga postures, and when practiced in a yin style (i.e. passive postures for 3-5 minutes), the benefits are enhanced by deep stretching and contact with the sensations of the body and mind.

A regular yoga practice helps your body and mind relax and recover. Sign up for our free 30-day yoga challenge by clicking here. You’ll learn how to enjoy regular exercise, relieve discomfort, and deal with emotions that come up – even during your period!

To get started, here are 6 yoga poses that relieve menstrual cramps and calm your mind.

1. Creating children


Child’s pose is the basic resting pose in most active yoga classes. With its many benefits, this pose is a good option for people who suffer from menstrual pain that originates in the back. The baby pose gently stretches the lower back muscles and relieves back pain while calming the mind.

Concentrate on the deep breath in your back and notice the rise and fall of the breath in your body. Relax your hips and rest your upper body on your thighs, this will reduce fatigue.

Tip: Place a bolster or pillow under your upper body to create a more comfortable space so you can hold the pose longer.

2. Pre-folding


To counteract compression, bending forward lengthens the spine and stretches the hips. It also helps relieve leg and back pain, and stretches the hamstrings, calves and back.

Although our bodies are exhausted during menstruation, it is important to get up (and bend over) after sitting or lying down for a long time. Your body will thank you for stimulating your circulation!

Tip: In the pose, grasp the opposite elbows and relax the neck muscles for more relaxation.

3. Knee to chest


One of the most effective postures for menstrual pain is kneeling towards your chest. This comfortable position relaxes the muscles of the lower back and abdomen, relieves tension and reduces pain. The knee to chest pose also increases blood circulation in the abdomen, helps the internal organs, soothes the mind and reduces anxiety.

Tip: In this position, swing from side to side and back and forth to give yourself a back massage.

4. Curl in prone position


Spinning is said to stimulate the internal organs, detoxify and refresh the body, and compress it. By keeping the spine rotated for a few minutes in the supine position while paying attention to your breathing, you ease the nervous tension during menstruation and relieve the abdominal pain that accompanies it.

Tip: Relax your legs, shoulders and hips and let gravity do its work. If you have trouble relaxing into a curl, place your knees on a bolster or pillow.

5. Cat/cow


The cat-cow pose is more active than the previous poses, moves slowly and warms the body, which is known to relieve menstrual cramps. In addition, these poses target the muscles of the back and abdomen, stretching and strengthening them. This gentle flow also helps improve coordination and emotional balance, which can be disrupted during the menstrual cycle.

Tip: Move from one pose to the next as slowly as you need to, sticking to the right places. Remember to breathe in to lift yourself up into the cow pose and breathe out to curl yourself inward into the cat pose.

6. Savasana


The final resting posture, which usually marks the end of a yoga class, is Savasana, also known as corpse posture. This simple supine position requires little effort, but has many advantages.

Tip: The main purpose of Savasana is to calm the body and mind. Feel the support of the ground beneath you and pay attention to your breathing. Controlling the breath with deep, meaningful inhales and exhales gives the mind space to quietly focus and turn its attention away from the pain.

Sometimes menstrual pain makes it hard to focus on something or to muster the strength to do something, but this pain and discomfort should not interfere with daily life. Yoga classes can be a gentle and therapeutic alternative to taking painkillers during your period. Remember to walk at your own pace and breathe throughout the process.

Menstrual cramps are one of the most painful side effects for women. Over the years, many yoga poses have been used to alleviate the cramping and other related symptoms. Some of the yoga poses that have been known to relieve menstrual cramps are moon pose, camel, cow, tree pose, Janu Sirsasana, sitting bones pose, Virabhadrasana II, and Parighasana.. Read more about yoga for stomach pain during periods and let us know what you think.

Frequently Asked Questions

What yoga positions help period cramps?

There are many yoga positions that help with period cramps. Some of the most common ones are downward facing dog, childs pose, and plank.

What positions relieve period cramps?

There are many different positions that relieve period cramps. Some of these positions include sitting on a chair, lying down with your legs up in the air, and standing up.

What helps period cramps instantly?

Taking a hot bath or shower can help relieve cramps.

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