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Home Yoga Guide Yoga postures are helpful in relieving menstrual cramps.

Yoga postures are helpful in relieving menstrual cramps.

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Most women experience menstrual cramps. Experiencing painful menstrual cramps can leave you desperate for relief. But doing yoga can solve it. Yoga is a holistic health practice that originated in ancient India. It can prevent, if not cure, every health problem including PMS and menstrual problems like bloating, irregular periods, and painful cramps. Irregular periods are a reality for many menstruators. Here are some common causes of irregular periods. Dealing with the uncertainty and unpredictability of getting irregular periods can be extremely stressful. It not only takes a toll on your physical health but also your mental health. In such cases, serious lifestyle changes such as practicing yoga regularly are necessary. Here are some asanas that can help balance your hormones and regularize your periods. However, some yoga poses are so effective in relieving menstrual pain that once you try them, they will probably become part of your pain management routine. As each person experiences their period differently, there are ways to ease period cramps and discomfort.


The bow pose is a backward bending yoga pose that stretches your lower back, hips, and thighs, thus removing any stiffness that may have accumulated in them. Since these areas are sensitive and swollen during menstruation, the best asana is to do when you are on your period.

Baddha Konasana

The butterfly pose exercises the pelvic region, thus relieving stiffness and pain from the abdomen, back, hips, and thighs during menstruation. Even if you’re not on your period, this is a great Kegel exercise that you should do every day.


Camel pose is a great way to relieve nausea during periods and relieve pain and cramping around the pelvic area. This gives your back a good stretch, which can make you feel stiffer than usual during menstruation.

Janu Sirsasana

If your stomach feels bloated during your period, the head-to-knee pose can really help you. It gives a good massage to your lower abdomen. It calms you down and thus, relieves mood swings.


Nagara Bhangi is another asana that stretches your lower back and abdomen. A lot of menstruators experience pain in that area during their periods, so this is really beneficial for them. So this asana is good.

Apanasana (Knees-to-Chest Pose)

This is one of her favorite yoga poses for period cramps, especially if the cramps you’re experiencing are particularly severe. While in this pose, she suggests creating small circles to create movement and awareness in your pelvic region. If you’re at the beginning of your period, this is a great pose to provide some relief without requiring too much active movement.


A seated forward bend, Paschimottanasana, goes deep into opening the hamstrings and calves. It also gives your back a stretch. Remember to follow your breath as you ease into this bend. Because of your period, you may want to round your spine a bit. However, your yoga instructor may advise against doing so.

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