Menstrual pain is a common problem for many women. The cramps and discomfort can make it hard to go about your day. While medication can help, yoga is a natural way to ease the pain and relax your body. It can also improve your mood and make you feel more balanced.
In this article, we will explore 7 best yoga poses for period pain relief. These poses can be done at home, you don’t need any special equipment. a yoga mat and a soft surface are all you need. Let’s begin:
Benefits of Yoga for Period Pain
Yoga is not just for exercise; it’s also a great way to relax your body and mind. During your period, your body goes through many changes. Hormonal shifts can cause cramps and bloating. Yoga helps by:
1. Reducing Cramps: Certain poses stretch and relax the muscles in your lower belly and back, where cramps usually occur.
2. Improving Blood Flow: Yoga improves circulation, which can help reduce pain and bloating.
3. Relaxing the Mind: Deep breathing and gentle movements calm your mind, helping you deal with stress.
4. Easing Fatigue: Yoga boosts energy levels and helps you feel less tired.
7 Best Yoga Poses for Period Pain Relief
1. Child’s Pose (Balasana)
This pose is gentle and calming. It stretches your lower back and hips, which can relieve cramps.
How to Do It:
- Sit on the floor on your knees, and keep them apart. Your toes should be touching.
- Rest your hips on your heels and stretch your arms forward on the mat.
- Put your forehead down on the mat and breathe deeply.
- Hold the pose for 2 minutes.
Tip: If it’s uncomfortable, place a pillow under your chest or hips for support.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
This flowing movement helps relieve back pain and improves flexibility in your spine.
How to Do It:
- Kneel down on the mat, with your hands and knees, as shown in the image above
- Take a deep breath, arching your back. Lift your head and hips to make a cow pose.
- Exhale, rounding your back and tucking your chin in towards your chest into a Cat Pose.
- Repeat this movement for 5-10 breaths.
Tip: Move slowly and focus on your breathing.
3. Reclining Butterfly Pose (Supta Baddha Konasana)
This pose is great for relaxing your hips and inner thighs. It also helps calm your mind.
How to Do It:
- Lie on your back.
- Fold your knees so that the soles of your feet touch. Then allow your knees to drop open to the sides.
- Put your hands either on your sides or on your stomach
- Shut your eyes and inhale deeply for 2-3 minutes.
Tip: Use pillows under your knees if the stretch feels too intense.
4. Seated Forward Bend (Paschimottanasana)
This pose stretches your lower back and hamstrings and helps your mind calm
How to Do It:
- Sit down on the floor. Elongate your legs in front of you.
- Inhale deeply and raise your arms. Exhale as you bend forward to reach your feet
- Keep the pose for 2 minutes, breathing deeply.
Tip: If you can’t reach your feet, rest your hands on your shins or use a strap around your feet.
5. Cobra Pose (Bhujangasana)
This pose stretches your belly and strengthens your back. It helps relieve tension and improves blood flow.
How to Do It:
- Lie on your stomach and put your hands under your shoulder
- Put some pressure on your hands and raise your chest up. Keep your elbows slightly bent.
- Hold the pose for 15-30 seconds, then lower down slowly.
Tip: Keep your lower body relaxed and avoid over-arching your back.
6. Legs-Up-The-Wall Pose (Viparita Karani)
This pose is perfect for relaxing after a long day. It improves circulation and reduces swelling in your legs.
How to Do It:
- Sit sideways next to a wall, then lie down and swing your legs up against the wall.
- Place your arms by your sides and shut your eyes.
- Hold this pose for 5-7 minutes.
Tip: Place a folded blanket under your hips for added comfort.
7. Wide-Legged Forward Fold (Prasarita Padottanasana)
This pose stretches your legs, back, and hips. It also helps reduce bloating and tension.
How to Do It:
- Stand with your feet wide apart and your toes pointing slightly in.
- Take a deep breath, lengthen your spine, and exhale as you fold forward.
- Put your hands on the floor for support.
- Hold the pose for 1-2 minutes.
Tip: Bend your knees slightly if your hamstrings feel tight.
Breathing Techniques for Period Pain
In addition to yoga poses, deep breathing can help ease period pain and reduce stress. Try this simple technique:
Diaphragmatic Breathing:
- Sit or lie down comfortably
- Put one hand on your chest and the other hand on your stomach
- Take a deep breath through your nose as your belly rises
- Release slowly through your mouth as your belly falls
- Repeat for 5-10 minutes
How to Practice Yoga During Your Period
1. Listen to Your Body: Do not force yourself into poses that feel uncomfortable or painful.
2. Use Props: Pillows, blankets, and yoga blocks can make poses more comfortable.
3. Stay Hydrated: Drink plenty of water before and after your practice.
4. Practice Regularly: Even 10-15 minutes a day can make a big difference.
5. Avoid Intense Poses: Skip poses that involve inversions (like headstands) or heavy twisting during your period.
Wrapping It Up
Yoga is gentle and effective for period pain management. It is helpful in connecting you to your body, making the discomfort lessened and creating a more relaxed atmosphere for you. Be it just cramps or even some fatigue, these simple poses make period pain a little more tolerable.
Remember, everybody is different. If it works for someone it does not mean it will work for you too. Give these poses a try and see which ones help you the most. With regular practice, you may notice a big difference in how you feel during your period. For more such tips delivered straight to your inbox subscribe to our newsletter and become part of a greater community where we empower women to thrive
