Try These 5 Easy Yoga Poses For Menstrual Cramps



For many women, menstrual cramps are an unpleasant experience. As the uterus contracts to expel the endometrium, it leads to a throbbing or cramping pain in the lower abdomen area. Yoga can aid with menstrual cramps management. Menstrual cramps can be uncomfortable and severe for some women. Back and inner thigh discomfort is both accompanied by menstrual pain. Some women experience nausea, vertigo, headaches, and loose stools during periods.

Endometriosis, uterine fibroids, and pelvic inflammatory disease can all cause menstrual cramps. Women try several methods to relieve menstruation cramps. Mostly, they use a hot water bag, sip chamomile tea, and relax during periods. While many women also manage their pain with home remedies, some opt to use pills to get rid of the discomfort. 

Exercise or yoga, however, is one of the finest methods to say goodbye to severe period cramps. Physical exercise of any kind can reduce discomfort. Women often find it challenging to engage in strenuous activity at this time of the month. That’s why yoga is the real saviour. 

Here are 5 yoga poses that can help you reduce the pain you experience due to menstrual cramps:

5 Easy Yoga Asanas For Menstrual Cramps

Uttanasana (Forward Bent Pose)

While standing, bring the feet hip-distance apart. Slowly lower your body over the torso without bending your legs. Make sure your knees are straight. You can just hold your feet to your ankles or let your hands swing down and rest on the floor with your palms up. After remaining in this position for 8 to 10 breaths, carefully stand back up. The forward bend position helps to activate the abdominal organs. Additionally, it controls blood flow, soothes the body, and maintains the heart rate.

Balasana (Baby Pose)

Get down on your knees in the Balasana (Baby Pose), maintaining a straight spine. Now gently lean forward until both thighs are in contact with your chest. Continue bending forward until your head reaches the ground beyond the knee. With your hands towards the floor and your arms straight, cross them behind your legs. Keep your body in this posture for 20–25 seconds, then repeat 2-3 times after a brief pause. Not only does it aid in flexing the ovaries, but it also eases stress in the neck, back, and shoulders.

Matsyasana (Fish Pose)

Back stretches and abdominal muscular stimulation are provided with matsyasana. Menstrual cramps are also relieved by it. Lay down on the ground to begin. Keep your feet firmly planted on the ground while bending your knees. Instead of folding your legs in front of you, you can maintain them straight. Place your hand beneath your buttocks now, palms facing down. Lift your upper body keeping your head on the floor and keep your forearms firmly planted on the ground. Hold the posture while inhaling deeply a few times.

Viparita Karani (Legs Up The Wall Pose)

It is one of the most soothing positions that allows you to lay flat on the ground with your legs up without having to twist or turn much. It not only enhances circulation, digestion, and blood pressure while lowering it, but it also increases energy levels and calms the nervous system. Additionally, it extends and tones the abdomen, which helps the body recover from menstruation discomfort and even fend against weariness and stress.

Dhanurasana (Bow pose) 

The bow pose, or Dhanurasana, strengthens our core and stimulates the reproductive systems. Additionally, it will ease your period discomfort and constipation. Lay down on the ground to begin. Aim to keep your feet hip-width apart and your hand at your side. Hold your ankles while folding your knees. Inhale, elevate your legs, and lift your upper torso. Hold this posture while inhaling deeply. Return to your starting position at this point.

Final thoughts 

Yoga has several health benefits, one of which is that it helps with menstruation cramps. On the other hand, it’s crucial to know which poses you may perform when you’re menstruating. Give yourself time for relaxation, restoration, and recovery during your monthly cycle. Avoid stress, and on your period days, be sure to drink a lot of water to keep hydrated.

We have provided you with the top most easy yoga poses that can help you get relief from menstrual cramps. Read and Try These 5 Easy Yoga Poses For Menstrual Cramps.

FAQs (Frequently Asked Questions)

Q. Does yoga help in painful periods?

Yoga and breathing exercises can prove to be beneficial in reducing the pain caused by cramping.

Q. What is good yoga for beginners?

Some of the best yoga for beginners are Adho Mukha Svanasana, Tadasana, Utthita Ashwa Sanchalanasana, Trikonasana, Kumbhakasana, Chaturanga Dandasana, and Urdhva Mukha Svanasana. 

Q. Is 10 minutes of yoga a day enough?

Not only is 10 minutes of yoga enough, but it actually gives you more opportunities to enjoy the health, fitness and mindfulness benefits of yoga every day if you want!

Q. Can yoga reduce belly fat?

Yoga is effective in helping overweight people to lose weight, including abdominal fat.

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