Periods are not the same for every woman. Some might feel mild yet manageable discomfort, while some do not feel anything. On the other hand, there are females for whom menses might be a nightmare with heavy cramps, unbearable pain and blackouts. And all three cases are normal. However, keeping your body relaxed and calm during that time of the month is essential, no matter which category you fall in.
That’s where yoga steps in as a gentle and simple way to unwind and ease your menstrual cramps. In this guide, we have compiled 9 yoga poses specifically designed to provide natural relief for period cramps and menstrual distress. Let’s take a detailed look at it.
What Are Menstrual Cramps and Why Do They Happen?
Menstrual cramps are also known as dysmenorrhea. When a woman’s uterus contracts to shed its lining, she experiences throbbing or aching pains in her lower abdomen. This process is triggered by hormone-like substances called Prostaglandins. Higher levels of prostaglandin cause stronger uterine contractions. That’s why some females may experience mild pain, while for others it can be intense enough to interfere with daily activities.
Some other reasons that may cause painful menses are heavy menstrual flow, hormonal imbalance, and conditions like uterine fibroids or endometriosis. Besides abdominal pain, the cramps are accompanied by lower back pain, nausea, weakness or headaches.
Can You Do Yoga During Periods?
One of the biggest myths about menstrual cycles is that you cannot do yoga or any other exercise when you’re bleeding. On the contrary, in many cases, yoga has been shown to reduce dysmenorrhea by easing muscle tension, regulating blood flow, and calming the nervous system.
During that time of the month, your body is already working hard. So, instead of intense workouts, opt for simple yoga. The slow movements and deep breathing in yoga act as natural relief for period cramps. Thus, yoga is safe to practice during periods.
Benefits of Yoga for Menstrual Cramps
Yoga works as a boon for both physical and mental health during the menstrual cycle. Here are some of its benefits:
- Reduce Pain Naturally: Some yoga for lower belly pain helps relax the muscles in the uterus and lower abdomen. It can reduce the intensity of the cramp without any medication.
- Increases Blood Circulation: The gentle stretching movements in yoga improve the blood flow to the pelvic area. It helps reduce discomfort caused by poor circulation during menstruation.
- Soothes Muscle Tension: Yogasana helps loosen tight muscles in the lower back, hips, and thighs, which can feel sore during menses.
- Lowers Stress and Anxiety: It helps reduce stress hormones and activate the body’s relaxation response.
- Balances Hormones: Regular practice supports hormonal balance, which helps regulate menstrual cycles and reduce symptoms.
- Boosts Mood: It helps produce endorphins(feel-good hormones) in the body, which help reduce negative emotions such as mood swings and irritability.
9 Best Yoga Poses for Period Pain Relief
Let’s check out the 9 yoga poses steps, best for pain relief during menstrual flow. These safe exercises during menstruation will help you navigate the period with ease.
1. Balasana (Child’s Pose)
- in Balasana (Child’s Pose) Start by kneeling on your mat with your knees hip-width apart.
- Bring your big toes together and slowly sit on your heels.
- Now take a deep breath and exhale as you fold your torso between your thighs.
- Rest your forehead on the mat.
- You may either stretch out your arms in front of you, with palms facing downwards, or bring them beside your body, with palms facing upwards.
- Now, close your eyes and breathe deeply for 1-3 minutes.
2. Marjaryasana-Bitilasana (Cat-Cow Pose)
- Come on all fours with your hands under your shoulder and knees under your hips.
- Press your hands, spreading your fingers wide.
- Inhale and drop your belly toward the mat, lift your chest forward, and tilt your pelvis upward (Cow Pose).
- Exhale as you apply pressure to your hands, bend your spine upward and draw your chin toward your chest (Cat Pose).
- Now, slowly move from one pose to another.
- Repeat for 8-12 times, syncing your breath.
3. Supta Matsyendrasana (Supine Twist)
- Start by lying flat on your back with your legs straight and arms at your sides.
- Hug your right knee to your chest with your hands.
- Keep your left arm stretched outwards and palm facing upwards.
- Slowly draw your right knee across your body toward your left side using your left hand.
- Make sure your shoulders are touching the floor.
- For a deeper stretch, turn your head to the right side.
- Breathing slowly, hold for 1-2 minutes.
- Repeat it on the other side.
4. Bhujangasana (Cobra Pose)
- in Cobra pose Lie down on your tummy with your legs stretched out.
- Place your hands directly below your shoulders and keep your elbows close to your body.
- Now, slowly, press your hands into your back, engage your back muscles, and raise your chest off the floor.
- Make sure your shoulders are relaxed, and your elbows are bent slightly.
- Lift only as high as it feels comfortable.
- Be in the posture for 15-30 seconds.
- Gently lower your torso and repeat it 2-3 times.
5. Supta Baddha Konasana (Reclining Bound Angle Pose)
- Supta Baddha Konasana Lie flat on your back with your knees bent and soles of your feet together.
- Now slowly let your knees fall open to the sides.
- You can place cushions or yoga blocks under your knees for support.
- Rest your hands on your belly or by your sides.
- Close your eyes and breathe slowly and deeply.
- Stay in this position for 3-5 minutes.
6. Viparita Karani (Legs Up the Wall)
- Sit down sideways next to a wall with one hip touching it.
- Now slowly lower your back onto the floor and swing your legs up the wall.
- Adjust your position so your hips are close to the wall. Or slightly away from the wall, whatever feels comfortable.
- Let your arms rest by your sides with palms facing up.
- Close your eyes and breathe slowly and deeply.
- Stay in this position for 5-10 minutes.
7. Paschimottanasana (Seated Forward Bend)
- in Paschimottanasana Sit down with your legs extended in front of you.
- Flex your feet and keep your spine tall.
- Inhale and raise your arms overhead.
- Exhale and bend forward from your hips, not from your waist.
- Try reaching your feet, ankles or shins, whichever is comfortable.
- Hold for 30-60 seconds.
8. Setu Bandhasana (Bridge Pose)
- In Bridge Pose Lie flat on your mat, keep your knees bent with your feet flat on the floor.
- Place your arms alongside your body, palms facing down.
- Press your feet and arms into the mat.
- Slowly raise your hips towards the ceiling.
- Keep your thighs parallel and avoid turning your knees outward.
- Hold the pose for 20-30 seconds, breathing deeply.
- Lower your hips slowly back down, then repeat 2-3 times.
9. Anand Balasana (Happy Baby Pose)
- Lie on your back and bring your knees toward your chest.
- Bend your knees such that the soles of your feet face the ceiling.
- Hold the outer edges of your feet or ankles with your hands.
- Gently pull your knees down towards your chest.
- Make sure your back is flat on the mat.
- For soothing effects, you can gently rock side to side.
- Stay in this position for 1-2 minutes.
Easy Yoga for Periods (Beginner-Friendly Guide)
If you are wondering how to reduce menstrual pain naturally? Well, here’s some good news for you! You don’t always need advanced poses to feel the relief. Even a few minutes of stretching and breathing can help reduce menstrual cramps. Here’s a simple guide for easy yoga during those days of the month.
- During menstruation, your body needs rest and care. That’s why you should choose light yoga during periods instead of intense workouts.
- Before getting into any pose, sit down comfortably and take slow, deep breaths. It helps calm your system.
- Stick to easy poses like child’s pose, legs-up-the-wall or cat-cow stretch. These poses support your body and help to relax.
- Keep your sessions short. As the body is already tired, long periods of practice can be draining.
- Use pillows, cushions or folded blankets to support your body.
- Monthly cycles are different every time; some days you’ll feel active, while other days you may need complete rest. And that’s fine.
Yoga Poses to Avoid During Periods
A woman’s body goes through many hormonal and physical changes during her menses. Thus, certain poses may increase discomfort or disrupt natural flow. Here are some yoga poses a woman has to avoid during her period.
Inversions (Upside-Down Poses)
The inversion poses reverse blood flow, which interferes with your body’s natural menstrual flow. It is also intense and might feel uncomfortable during this time.
Intense Core Workouts
The core workouts that put intense pressure on the abdominal muscles can worsen cramps and increase pain.
Strong Backbends
Deep backbends overstretch the abdomen and can feel too vigorous, especially on heavy-flow days.
Power Yoga
Physically demanding exercises like power yoga can increase fatigue or worsen symptoms like dizziness or weakness.
When to Avoid Yoga During Periods
Beginner yoga for periods can help relieve discomfort caused during menstruation. But there are times when it’s better to skip practice and let your body rest fully.
- Avoid doing yoga if you feel severe pain that may feel overwhelming, even with gentle movements.
- Practising yoga can be risky if you feel dizzy, fatigued or low on energy.
- On your heavy flow days, your body may feel tired or sensitive. So skipping yoga entirely or just doing deep breathing is a better idea.
- Sometimes you may simply not feel like moving; forcing yourself to exercise then can do more harm than good.
Breathing Techniques to Relieve Menstrual Cramps
Breathing techniques are one of the simplest ways to help yourself during your menses. Deep and mindful breathing calms the nervous system and helps you feel more relaxed.
Deep Belly Breathing
- Lie down or sit in a relaxed position.
- Place one hand on your chest and the other on your belly.
- Inhale slowly through your nose, letting your belly rise.
- Then exhale slowly through your mouth, letting your belly fall.
- Continue it for 5-10 minutes.
Alternate Nostril Breathing
- First, sit down comfortably with your spine straight.
- Using your right thumb, close your right nostril.
- Now slowly breathe in through your left nostril.
- Using your ring finger, close your left nostril.
- Release your right nostril and breathe out.
- Breathe in through the right, then change and breathe out through the left.
- Continue this for 5 minutes.
4-4-6 Breathing Technique
- Sit comfortably in one place.
- Breathe in for 4 seconds through your nose.
- Hold your breath for 4 seconds.
- Slowly breathe out through your mouth for 6 seconds.
- Repeat it.
Equal Breathing
- Sit down with your eyes closed.
- Inhale through your nose for 4 counts.
- Exhale through your nose for 4 counts.
- Keep both inhale and exhale equal.
- Continue for 5-10 minutes.
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Conclusion
Periods are that time of the month when women need something that soothes both their bodies and minds. To manage those times, you don’t always have to rely on medication when you have a more natural approach like yoga for stomach cramps periods. By incorporating calming poses and mindful breathing, you can ease physical discomfort and support your emotional health.
At the same time, it’s equally important to know which poses to avoid and when to skip yoga altogether. Listen to your body. Some days, light stretching and relaxing can help, while other days you might need to rest completely. Both are fine.
Over time, a consistent yoga practice can not only reduce period pain but also help you feel more connected to your body and cycle.
FAQ’s
1. Can beginners do yoga during periods?
A. Yes, of course, beginners can practice yoga while menstruating. Beginner yoga for periods focuses on simple poses, breathing and relaxation.
2. How often should I practice yoga for period pain relief?
A. Well, yoga is something that must be practised even when you are not on your period. However, if you want to practice yoga for lower belly pain, then practising it 3-4 sessions per week is useful.
3. Does yoga help with irregular periods?
A. Yoga helps with hormonal balance and reduces stress, which may help regulate menstrual cycles over time.
4. What is the best time to do yoga during periods?
A. You can practice yoga at any time that feels comfortable for you. Many people prefer morning sessions, while others find evening practice helpful for relaxation and better sleep.
5. Can yoga help with bloating and mood swings during periods?
A. Yes, yoga can help reduce bloating by improving digestion and circulation. It also helps balance mood by lowering stress hormones and promoting relaxation.
6. Should I skip yoga on heavy flow days?
A. Not necessarily. You can always practice light yoga during periods, even on heavy flow days. But if you feel too uncomfortable, it’s ok to rest.
7. Is it normal to feel more flexible during periods?
A. Yes, it is absolutely normal to feel more flexible during periods. Hormonal changes during menstruation can increase flexibility for some individuals.
