We all know that time of the month can be tough and those pesky menstrual cramps can really bring us down. But guess what? There is a natural remedy that can help ease the pain and make your period more bearable- Yoga! That’s right, yoga has been proven to be extremely effective in relieving those annoying period cramps and improving your overall menstrual health. In this article, we dive into the world of yoga and sharing eight amazing poses that specifically target those cramps so you can find some much-needed relief and a more comfortable period.
What is Menstrual Cramps ?
During menstruation, the uterus contracts to shed its lining, resulting in menstrual cramps, also known as Dysmenorrhoea. These contractions can vary in intensity and are influenced by hormonal changes in the body. Lower abdominal pain, backache and discomfort are common symptoms experienced during this time.
Benefits of Yoga for Menstrual Health
Yoga offers a holistic approach to relieving menstrual cramps and improving overall menstrual health. By incorporating a regular yoga practise into your routine, you can experience the following benefits –
- Pain relief- Yoga postures gently stretch and relax the muscles in the pelvic region, relieving menstrual cramps. Increased blood flow to the region also helps to relieve discomfort.
- Relieves Stress and Anxiety- Menstruation is often accompanied by emotional and mental challenges. Yoga promotes relaxation and reduces stress and anxiety levels, helping you cope with the emotional ups and downs of your period.
- Strengthens the Pelvic Region- Certain yoga postures target the pelvic floor muscles, strengthening and toning them. This improved strength supports the uterus and helps relieve menstrual pain.
- Improves Blood Circulation- Yoga poses increase blood circulation throughout the body, including the pelvic area. The improved circulation helps to reduce inflammation and provide oxygen and nutrients to the reproductive organs, promoting healing and overall well-being.
- Promotes Hormonal Balance- Regular yoga practice has been shown to regulate hormone production, which can contribute to a balanced menstrual cycle. By establishing hormonal balance, you can experience your period more predictably and regularly.
8 Yoga Poses to Relieve Ease Period Discomfort and Menstrual Cramps
Bound Angle Pose – Baddha Konasana
Instructions
- Start by sitting on the floor with your legs extended in front of you.
- Bend your knees and bring the soles of your feet together, allowing your knees to gently fall to the sides.
- Place your hands on your ankles or hold your toes, maintaining a straight spine.
- Gently press the knees toward the floor, feeling a stretch in your inner thighs.
Benefits Baddha Konasana
- Opens the hips- Baddha Konasana is an effective pose for opening and releasing tension in the hips. During menstruation, the hip muscles can become tight and constricted, and this pose helps to alleviate that tension.
- Improves blood flow to the pelvic area- By gently pressing the knees down, this pose enhances blood circulation in the pelvic region, providing relief from menstrual cramps and discomfort.
- Relieves menstrual cramps- The combination of hip opening and increased blood flow helps to alleviate menstrual cramps, making Baddha Konasana a valuable addition to your yoga practice.
Also Check – 10 Foods That Help Relieve Period Cramps and PMS Symptoms
Child’s Pose – Balasana
Instructions
- Start on your hands and knees, with your knees hip-width apart.
- Sit back on your heels and slowly lower your torso forward, walking your hands out in front of you.
- Rest your forehead on the mat or a block, allowing your arms to relax by your sides.
Benefits of Child’s Pose – Balasana
- Releases tension in the lower back- Child’s Pose gently stretches the lower back muscles, which can become tense and achy during menstruation.
- Promotes relaxation- The forward fold and resting position of this pose encourage a sense of calm and relaxation, helping to alleviate stress and anxiety often associated with periods.
- Relieves menstrual cramps and back pain- The gentle compression and stretching of the lower abdomen and back in this pose can provide relief from menstrual cramps and back pain.
Also Check – 10 Effective Home Remedies to Stop Prolonged Periods
Wide Angle Seated Forward Bend – Upavistha Konasana
Instructions
- Sit on the floor with your legs spread wide apart, forming a V shape.
- Lengthen your spine and engage your core muscles.
- Slowly fold forward from the hips, reaching your hands toward your feet or resting them on the floor in front of you.
Benefits of Wide Angle Seated Forward Bend – Upavistha Konasana
- Stretches the pelvic muscles- Upavistha Konasana helps to release tension and tightness in the pelvic region, reducing menstrual discomfort.
- Improves blood circulation- The forward fold in this pose enhances blood flow to the pelvic area, promoting a healthy menstrual cycle.
- Reduces menstrual discomfort- By stretching and opening the pelvic muscles, this pose can alleviate cramps and reduce overall menstrual discomfort.
Reclining Twist – Bharadvajasana
Instructions
- Lie on your back and gently bring your knees to your chest.
- Allow your knees to fall to one side while keeping your shoulders grounded on the mat.
- You can extend your arms to a comfortable position, such as outstretched to the sides or in a cactus shape.
Benefits of Reclining Twist – Bharadvajasana
- Relieves tension in the lower back- Bharadvajasana provides a gentle twist that helps to release tension and tightness in the lower back, which can be particularly beneficial during menstruation when back discomfort is common.
- Massages the abdominal organs- The twist in this pose stimulates and massages the abdominal organs, including the digestive system and reproductive organs, promoting healthy function and reducing menstrual discomfort.
- Eases menstrual cramps- By stretching and gently massaging the abdominal area, Bharadvajasana can help alleviate menstrual cramps and provide relief from discomfort.
Inverted Leg Pose – Viparita Karani
Instructions
- Lie on your back near a wall and extend your legs up the wall.
- Allow your arms to rest by your sides, palms facing up or down, whichever is more comfortable.
- Relax your entire body and breathe deeply.
Benefits of Inverted Leg Pose – Viparita Karani
- Promotes relaxation- Viparita Karani, also known as Legs-Up-The-Wall pose, induces a deep sense of relaxation and calmness. This is especially helpful during menstruation when stress levels may be higher.
- Improves blood flow to the pelvic area- In this inverted position, blood flow to the pelvic region increases, enhancing circulation and reducing menstrual discomfort.
- Reduces menstrual discomfort- The combination of relaxation and improved blood flow can help alleviate menstrual cramps and discomfort, making Viparita Karani a valuable pose for menstrual relief.
Head to Knee Forward Bend – Janu Sirsasana
Instructions
- Sit with one leg extended and the other foot against the inner thigh of the extended leg.
- Inhale and lengthen your spine, then exhale as you bend forward from the hips, reaching toward the extended foot.
- Maintain a straight spine and avoid rounding your back. If needed, you can place a bolster or folded blanket under your knee for support.
Benefits of Head to Knee Forward Bend – Janu Sirsasana
- Relieves menstrual cramps- Janu Sirsasana provides a gentle stretch to the lower abdomen and pelvic region, which can help alleviate menstrual cramps and discomfort.
- Improves digestion- The forward bend in this pose massages the abdominal organs, including the digestive system, promoting healthy digestion during your period.
- Calms the mind- As you fold forward and focus on your breath, Janu Sirsasana promotes a sense of calmness and relaxation, helping to reduce stress and anxiety often associated with menstruation.
Reclining Butterfly Pose – Supta Baddha Konasana
Instructions
- Lie on your back and bring the soles of your feet together, allowing your knees to gently fall to the sides.
- Adjust the distance between your feet and pelvis to a comfortable position.
- You can place your hands on your abdomen or allow your arms to relax by your sides.
Benefits of Reclining Butterfly Pose – Supta Baddha Konasana
- Opens the hips- Supta Baddha Konasana is an excellent pose for opening and stretching the hip muscles. During menstruation, the hips can become tense and tight, and this pose helps to alleviate that tension.
- Relieves menstrual cramps- The gentle stretch and opening of the hips in this pose can provide relief from menstrual cramps, promoting a greater sense of ease and comfort.
- Promotes relaxation- By allowing the body to fully relax in this reclined position, Supta Baddha Konasana promotes a deep sense of relaxation, reducing stress and creating a calm state of mind.
Half Lord of the Fishes Pose – Ardha Matsyendrasana
Instructions
- Sit with your legs extended in front of you.
- Bend one knee and place the foot outside the opposite thigh, bringing it close to the hip.
- Twist your torso towards the bent knee, bringing your opposite elbow outside the knee and using it as leverage to deepen the twist.
- Keep your spine lengthened and your gaze over your shoulder or towards the back.
Benefits of Half Lord of the Fishes Pose – Ardha Matsyendrasana
- Stimulates the abdominal organs- Ardha Matsyendrasana massages the abdominal organs, including the digestive system and reproductive organs, promoting healthy function and reducing menstrual discomfort.
- Relieves menstrual discomfort- The twisting motion of this pose helps to relieve tension and congestion in the pelvic region, providing relief from menstrual discomfort.
- Enhances spinal flexibility- The twist in Ardha Matsyendrasana stretches the muscles along the spine, increasing flexibility and mobility in the back, which can be beneficial during menstruation when backaches may occur.
The Role of Bandhas in Easing Cramps
Bandhas, or energy locks, can be beneficial in easing menstrual cramps during yoga practice. Engaging the pelvic floor muscles (Mula Bandha) and the abdominal lock (Uddiyana Bandha) can help enhance the benefits of yoga poses for menstrual cramp relief.
- Mula Bandha- This pelvic floor engagement helps to strengthen and tone the muscles in the pelvic region, promoting better blood flow and reducing cramping.
- Uddiyana Bandha- This abdominal lock activates the core muscles, improving digestion and supporting the overall health of the abdominal organs, including the uterus.
Also Check – 11 Calming Breathing Techniques for Relaxation and Stress Relief
Tips for Yoga during Menstruation ( Periods )
Listen to your body – Pay close attention to how you feel during your menstrual cycle. Respect your body’s needs and limitations. If you feel tired or experience discomfort, modify or skip certain poses.
Gentle and restorative yoga- Opt for gentle and restorative yoga exercises during menstruation. These types of yoga focus on relaxation, stretching and gentle movements and provide comfort and relief.
Modify poses – Modify poses so that they are comfortable for you. Use props such as blocks, bolsters, or blankets to support your body and make the poses more accessible. Avoid intense inverted postures and deep twists that may disrupt the natural flow of your menstrual cycle.
Emphasise hip-opening poses – Build hip-opening poses into your practise as tension can build up in the hips during menstruation. Postures such as Bound Angle Pose (Baddha Konasana) and Reclining Butterfly Pose (Supta Baddha Konasana) can be particularly helpful in relieving menstrual cramps.
Focus on relaxation and stress reduction – Practise deep breathing exercises, meditation and mindfulness techniques to promote relaxation and reduce stress and anxiety related to menstruation. Restful poses such as child’s Pose ( Balasana ) and Corpse Pose ( Savasana ) can be calming and relaxing.
Heat therapy – Place heat on your lower abdomen or lower back using a heating pad or warm towel. Heat can help relieve menstrual cramps and promote relaxation.
Stay hydrated – Drink plenty of water before, during and after your yoga practise. Adequate hydration is important for overall health and can help reduce menstrual bloating.
Wear comfortable clothes- Choose loose, comfortable clothes that you can move well in. Opt for breathable fabrics that help regulate body temperature.
Practice self- care- Take care of yourself during your menstrual cycle by getting enough rest, nourishing your body with healthy foods and practising self-care activities that promote your well-being.
Consult a yoga instructor- If you are practising yoga for the first time or have specific concerns about your menstrual health, you should consult a qualified yoga instructor who can provide personalised guidance and modifications.
Yoga is a natural and effective way to relieve menstrual cramps and promote overall menstrual health. If you practise the suggested yoga postures regularly, you can relieve your pain, reduce stress and support your well-being during menstruation
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