How to Do Yoga Poses for Menstrual Cramps

Here you can get information about How to Do Yoga Poses for Menstrual Cramps. Yoga is an effective, natural method for relieving the pain caused by menstrual cramps. Positioning your body in certain ways through yoga can help alleviate the discomfort you experience during your period. By learning and practising certain poses, you’ll make menstruation a touch more bearable.

Child’s pose

Child pose is an extremely relaxing pose which may help to alleviate the menstrual pains. It’s one among the foremost active poses with any yoga exercise. For this pose, you would like to take a seat on your knees during a way that your body is resting on the highest of your thighs and arms are stretched outwards ahead of you.

The child pose helps within the alignment on your back. It helps in relieving the pain within the back region. alongside that, it helps in relaxing the mind too.

Reclining twist pose

The reclining twist is meant to stimulate, detox and sooth the body. For this pose, start by laying down on your back with your arms stretched outwards beside your body. Now pull one leg over and across your body. Slightly bend your knee to avoid any muscle tension. Then bend your body slightly towards the bent leg, while keeping your arm stretched within the same position because it was. Look towards your arm opposite to the leg.

This exercise stretches your spine. Holding this position for a couple of minutes can assist you ease the nerves during the menstruation, which may assist you relieve the pain.

Pigeon Pose

The pigeon pose will help your hips feel more relaxed as they carry the strain of menstrual cramps. The pigeon pose will help stretch and relieve the pain felt in your hips.

First, position yourself within the upright sitting position. Bend your right knee, and extend your left leg behind you. Arch your back as you place your hands on your hips. A more intense stretch is often achieved if you reach your arms over your head and convey your hands together. Position yourself on high-low-jack. Bring your right knee forward towards your right wrist, and extend your right ankle, so it’s in line together with your left hip. Slowly slide your leg back. For balance and counting on your flexibility, you’ll get to keep your hands positioned on the bottom.

As your leg extends back, you’ll feel the stretching of your left hip, and you’ll also feel stretching along your right side, but it should not be painful. If it’s painful, you’ll get to modify the pose. Hold this pose for several breaths before returning to the middle and repeating the pose together with your right leg outstretched behind you and your left knee bent. Repeat 5 to 10 times.

Corpse Pose

This pose may be a frequent ending pose for yoga courses, and it is often especially useful within the practice of mindfulness to beat menstrual pain. This one is less about stretching your body and more about relaxing or focusing your mind.

Corpse pose is additionally called Savasana. Lie flat on your back, and rest the palms of your hands facing up. Slowly relax your body, starting with the highest of your head, then your neck, your shoulders, your spine, your arms and hands, your thighs, your calves, your ankles, and eventually your feet.

Bound Angle Pose – Baddha Konasana

Diarrhea and constipation are par for the course when it involves periods, because of the discharge of prostaglandins that cause your uterus to contract. Not super fun but, thankfully, bound angle pose can help.

Not only does it soothe your gastrointestinal system, but it also can provide relief from painful menstrual cramps. Oh, and it stimulates your ovaries, making it a reproductive health power pose. If you’re feeling fatigued, spend awhile in bound angle—it’ll revive your energy, too.

Inverted leg pose – Viparita Karani

Physical, mental, and emotional benefits teem in this pose. Like with many of the opposite poses we’ve talked about, inverted leg pose improves circulation and digestion, lowers vital sign, boosts energy levels, and soothes the system of nervous.

It’s also said to extend creativity and problem-solving (super helpful if you’re within the stage of menstruation where you are feeling such as you can’t focus!). Emotionally, inverted leg pose can assist you keep your chill, even within the midst of angsty mood swings.


Cat-cow may be a two-part pose which will target not just the rear, but also your abdominal muscles.

Start with the cow pose. On your hands and knees, check to form sure your hands are aligned under your shoulders. Your knees should be aligned under your hips. Gently stretch your head upwards, gazing towards the sky as you inhale. At the same time, raise your tail bone towards the sky and drop your belly towards the bottom. Now it’s time to manoeuvre to the cat pose.

Breathe normally for a few breaths. Then, after a deep inhalation, exhale slowly and curl your back. Your head and your tail bone will stretch towards the bottom. The gentle arch of your spine will warm your back muscles also as stretch and tone your abdominals. Exhale on the cat pose and inhale on the cow. Repeat 5 to twenty times to assist relieve your pain.


  • Modifications of every pose are available online.


  • While discomfort is suitable, pain isn’t. Exit or adjust the pose as necessary if you are feeling pain.
How to Do Yoga Poses for Menstrual Cramps

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