A large number of women experience a variety of uncomfortable symptoms during their periods, including bloating, swollen breasts, mood swings, nausea, back pain, and cramps. If you have tried to look for natural remedies to ease of menstrual cramps, then you may have come across yoga as an effective solution.
However, you may have struggled to effectively practice yoga poses for period cramps due to a lack of knowledge or in the absence of proper guidance. This can make it difficult to reap the benefits of yoga in terms of easing your monthly symptoms and improving your overall health and well-being.
So, if you are wondering, how can yoga help you to find relief from menstrual cramps, then this post is for you. Here, we will discuss some of the most effective yoga poses for relieving menstrual cramps.
We will also provide tips on how to practice yoga safely and effectively for optimal results. Finally, we will explore other ways to help alleviate period pain, such as relaxation techniques and breathing exercises.
Thus, whether you are a yoga novice or an experienced practitioner, these yoga asana for period cramps will help you find relief from your symptoms and feel your best during your period.
Benefits of Yoga for Period Cramps Relief
Yoga is an excellent way to relieve the pain and discomfort of menstrual cramps naturally. Regular practice of yoga can help to alleviate menstrual pain by promoting balance and harmony within the body.
Asanas, or yoga poses, help to stretch and tone the muscles, while pranayama, or breath work, helps to calm the mind and nervous system.
In addition, yoga helps to improve circulation and increase the flow of oxygen-rich blood to the abdominal organs and pelvic floor. This can help to relax the muscles and ease pain.
While there is no one cure for menstrual pain, yoga can be an effective way to reduce its severity and promote overall wellness.
- Yoga significantly improves PMS and problems of irregular periods like pain, stress, anxiety, depression, lack of concentration, tension, and irritation.
- Pranayama and breathing exercises provide extra oxygen to the blood. It helps the body to release endorphins, which are naturally occurring neurochemicals that reenergize and promote relaxation.
- Yoga practice helps to stretch and relax the muscles in lower abdomen. This relieves pain and provides comfort in cases where severe period cramps are observed.
- Also, yoga helps to increase the threshold of pain.
- Yoga promotes physical relaxation by decreasing the activity of the sympathetic nervous system. This lowers the heart rate and increases the breathing volume, thus supplying extra oxygen to the yogi.
Yoga Poses for Relief from Period Pain
Whether you are new to yoga or already have a regular practice, it is important to keep in mind that every body is different.
Listen to your body and modify each pose as needed to find a comfortable position. If you experience any pain during a yoga pose, stop immediately and consult your healthcare provider.
1. Child’s Pose
Child’s pose is a resting position that can help to ease back pain and stretch the muscles in the lower back, which can help to relieve cramps.
To get into child’s pose, start on all fours with your knees hip-width apart and your hands shoulder-width apart. As you exhale, slowly lower your buttocks towards your heels and extend your arms out in front of you. Rest your forehead on the mat and let your entire body relax.
Hold this pose for at least 30 seconds.
2. Cat-Cow Pose
Cat-cow pose is a gentle yoga flow that can help to ease lower back pain and improve flexibility in the spine. This pose is also beneficial for relieving cramps by massaging the abdominal muscles.
To get into cat-cow pose, start on all fours with your hands and knees shoulder-width apart. As you inhale, arch your back and look up towards the ceiling. As you exhale, round your back and tuck your chin towards your chest.
Repeat this yoga flow for 10 rounds.
3. Cobra Pose
Cobra pose is a gentle backbend that can help to ease stiffness in the back and improve blood flow to the abdominal region. This yoga pose also helps to stretch and strengthen your leg muscles, which can help to reduce menstrual discomfort during your period.
To get into cobra pose, start on all fours with your hands positioned underneath your shoulders and knees hip-width apart. As you exhale, slowly push yourself up into an inverted “V” shape by straightening your arms and lifting your upper body off the ground.
Try to hold this yoga pose for at least 30 seconds while maintaining proper form.
4. Bridge Pose
Bridge pose is a relaxing yoga position that can help to relieve tension in the lower back and pelvic area, as well as ease pain from menstrual cramps and improve circulation in the pelvic floor.
To get into bridge pose, start by lying on your back with your knees bent and feet flat on the ground hip-width apart.
As you exhale, press your feet into the ground and lift your hips towards the sky, creating a “bridge” shape with your body.
Hold this yoga pose for at least 30 seconds while breathing deeply.
5. Seated Forward Fold Pose
Seated forward fold pose is a restorative yoga position that can help to ease tension in the lower back and stretch the muscles in the legs, which can help to reduce painful cramps during your period. This yoga pose also helps to improve digestion and promote relaxation.
To get into seated forward fold pose, start sitting cross-legged on the mat with your back straight. As you exhale, slowly fold forward and bring your hands towards the ground or yoga block while keeping a slight bend in your left knee and right knee.
Hold this yoga pose for at least 30 seconds, then slowly rise back up to an upright position.
6. Legs Up The Wall Pose
Legs up the wall pose is a relaxing yoga position that can help to relieve fatigue and discomfort in the lower body, including pain from menstrual cramps.
This yoga pose also promotes better circulation and helps to reduce stress and anxiety.
To get into legs up the wall pose, start by lying down on your mat with one side of your body against a yoga wall or open door frame.
Then, swing your legs up against the yoga wall or door frame so that your body is in a “V” shape.
Hold this yoga pose for at least 1 minute while breathing deeply.
7. Corpse Pose
Corpse pose is a restorative yoga position that can help to promote relaxation and ease pain from menstrual cycle cramps. This yoga pose also helps to improve circulation to the reproductive organs and relieve tension in the muscles.
To get into corpse pose, start by lying down on your back on the mat with your legs and arms extended outwards. As you exhale, allow your entire body to relax and sink into the mat.
Hold this yoga pose for at least 5 minutes while focusing on deep breathing.
Breathwork and Pranayama for Relief from Menstrual Cramps
One commonly used yoga technique for easing menstrual cramps is breathwork, or breathing exercises. These exercises can help to increase blood flow to the pelvic region, which can reduce tension and discomfort in the muscles of the lower body.
Additionally, breathwork can help to promote relaxation and reduce feelings of stress and anxiety, both of which are known to exacerbate symptoms of period cramps. There are many different types of breathing exercises that you can try, such as deep diaphragmatic breathing and alternate nostril breathing.
Practicing breathwork to ease off period pain
To get started with breathwork for menstrual cramps, find a quiet place where you can focus on your breathing without distractions. Then, begin by taking slow deep breaths while paying attention to how your body feels as you breathe in and out. Remember to breathe from your belly, not just your chest. As you exhale, imagine all of the tension and pain leaving your body with your breath.
You can practice deep diaphragmatic breathing for 5 to 10 minutes at a time, or for as long as you feel comfortable. If you find it helpful, you can also try incorporating breathwork into your yoga practice by focusing on deep breathing as you move through each yoga pose.
These yoga positions can help to improve circulation, reduce tension in the lower back and pelvis area, and promote relaxation.
In addition to practicing yoga regularly, you can also try other techniques like relaxation techniques, breathing exercises, and dietary modifications to better manage your menstrual cramps.
However, if your period cramps are severe or persistent or are accompanied by other symptoms like fever or vomiting, it is important to seek medical attention right away.
1. Does yoga help period pain?
However, one of the most common causes of menstrual pain is simply an imbalance in the body’s hormones. This type of period pain, also termed as primary dysmenorrhea is common during adolescence and in perimenopause.
If you suffer from painful menstrual cramps, incorporating yoga into your regular routine may help to ease the discomfort.
Some of the most effective yoga poses for relieving period cramps include cat-cow pose, knee pose, cobra pose, bridge pose, seated forward fold pose, legs up the wall pose, and corpse pose.
2. Is yoga good during periods?
Yoga is an age-old practice that predates even the Vedic period. The word yoga comes from the Sanskrit root yuj, meaning “to yoke” or “to unite.” Yoga is a system of physical, mental, and spiritual practices or disciplines which originated in India. There is evidence to suggest that yoga may be beneficial for women during their menstrual cycles.
In one study, women who practiced yoga had significantly lower levels of the stress hormone cortisol. Additionally, they reported improvements in their overall sense of well-being and vitality.
Yoga can also help to alleviate some of the physical symptoms associated with menstruation, such as cramps and fatigue.
Asana (yoga postures), pranayama (breathwork), and meditation can all help to balance the body and mind, promoting relaxation and inner peace. When practiced with intention, yoga can be a powerful tool for self-care during periods.
3. Which is the best sitting position for period cramps?
The best sitting position during menstruation is the sukhasana or easy pose. This position helps to take the pressure off the lower back and spine, which can provide relief from cramps.
In addition, this position helps to ease the flow of blood and improve circulation throughout the body. To perform this pose, sit on the ground with your legs crossed in front of you and your hands resting on your knees. Make sure that your spine is straight and that you are comfortably seated.
If needed, you can place a pillow behind your back for support. Stay in this position for as long as you feel comfortable and breathe deeply. You may also want to try other gentle Yoga poses such as the cat-cow pose or the child’s pose to help relieve period cramps.
4. Which are the best sleeping positions for menstrual cramps
The three best sleeping positions for menstrual cramps are on your back with a pillow under your knees, on your side with a pillow between your knees, and in the fetal position. which is when you curl up in a ball with your knees tucked into your chest.
These positions take pressure off of your lower back and pelvis, which can help to reduce pain. You may also want to try placing a heating pad on your lower abdomen or back. The heat can help to soothe muscle spasms and cramps.
5. Which is the best pranayama for menstrual cramps?
Menstrual cramps are a common problem for women of childbearing age. Ayurveda, a traditional system of medicine from India, offers a number of different pranayamas, or breathing exercises, that can help to relieve cramps and other menstrual symptoms. One of the most effective pranayamas for menstrual cramps is bhramari, also known as bee breath.
To practice bhramari, sit with your back straight and close your eyes. Place your index fingers on the base of your skull, just above the hairline. Next, take a deep breath in through your nose and exhale slowly through your mouth, making a buzzing sound like a bee. Repeat this process for five to 10 minutes. Bhramari helps to relax the mind and body and can also ease tension headaches and fatigue.