Period cramps are evil.
It ruins everything. I believe due to the internet, we all now know the parameter of period cramps. Though for different individuals, the density and severity of period cramps are different, it is still unbearable in most cases.
There are several home remedies we have been told about and also following since our childhood. Some of them are actually backed by science and ease the pain a little, but most of them are not full-proof.
That is why till now, we women don’t step back from anything that is promising us to reduce the severity of our period pain. Here, I am also with another promise to you. As a woman, I’ve actually tried these things and got great results.
We all know how yoga can improve our overall health and life. Just the way it can help us deal with several health conditions, yoga also can be really beneficial to ease period cramps.
That is why you might have heard a lot of healthcare professionals advise yoga for period pain.
Yoga For Menstrual Pain: Let’s Talk
Yoga has always been a solution to a lot of health issues and conditions from ages. The best part is that when it comes to menstrual cramps, yoga can be really effective in reducing pain.
First, I will ask you to think about those body areas that usually experience pain from cramping. They are;
- Lower back,
- Hips,
- Pelvis,
- And, of course, belly.
All these particular areas can be targeted to ease the pain through some particular yoga poses. In addition to all these, the emotional symptoms of PMS, along with menstruation, can be reduced by yoga as well.
You will find several yoga schools that will teach you countless poses and adaptations. In this case, you might feel overwhelmed order to start from scratch. It doesn’t matter whether you are a complete beginner or know a little yoga; I will help you with some particular poses that will definitely help you to ease the period pain.
Yoga For Period Pain And Beat Period Cramps
Now, let’s discover yoga poses. Here are the most effective ones.
1. Adapted Child’s Pose
It is one of the most familiar yoga poses and also one of the most effective yoga for period pain. If you are just a beginner in LB, you also can try this pose.
Start by posing both your knees on the floor, and bend forward and extend your arms along with bending as far as you can comfortably go. If you can, you lean your forehead on the ground and hold that position for 5 diaphragmatic, slow breaths.
Now, you also can turn your head from one side to the other but slowly. Before turning to the other side, count 5. While trying this, ensure your hips are relaxed, and you are stretching those lower back muscles.
2. Reclining Twist
From this, yoga for period pain in both your lower belly and lower back will be beneficial. Start by lying down on your back and bending your left knee. Now lower it on your right side. While doing this, you need to look to your left and reach your arms out wide.
Place your palms flat on the ground and stay for 5 or more breaths. Now, extend your left leg back on the ground and repeat the same pose with your leg hand. Repeat from 5 to 10 times on every side.
3. Cat-Cow
Now, this yoga for period pain is actually a 2-part pose, which specifically targets not just your back muscles but also your abdominal muscles.
Start with the iconic cow pose on your knees and hands. Ensure both your hands are aligned just under both shoulders. Now, place your knees aligned with your hips. While in this position, gentry, stretch your head upwards as if you are gazing at the sky and break in.
While doing this, you are also required to raise your tailbone toward the sky while dropping your belly toward the ground. Now, move to the cat pose by breathing normally a few breaths. After a deep inhalation, curl your back and slowly breathe out.
Now, both your tailbone and head will be stretched toward the ground. This gentle arch of your spine will definitely warm your back muscles, along with toning and stretching your abdominals. Repeat this same thing 5 to 20 times to get relief from the pain.
4. Pigeon Pose
With this yoga for period pain, you will be able to make your hips feel relaxed because, after all, your hips are carrying the dress of menstrual cramps. This particular yoga pose will help you stretch and also relieve the pain that you feel in your hips.
To start with, position yourself in the upright sitting position and bend your right knee to extend your left leg behind you. Now, as you place both your hands on your hips, arch your back.
If you reach your arms over your head and bring them together, the stench will be more intense. Remember to position yourself on all fours. Now, bring your right knee towards your right wrist, along with extending your right ankle. This way, it will be in the line of your left hip.
Now, slide back your leg slowly. You might need to place your hands on the ground in order to balance, though it will depend on your flexibility.
You’ll feel the stretching of your left hip when your leg extends back. Here, you might also feel stretching along your right side. Always remember that stretching should not be painful. In case you are feeling any pain, you might require to modify the pose.
Now, you need to hold this specific position for several breaths before returning to the center position. Repeat the same with your right leg and repeat from 5 to 10 times.
5. Corpse Pose
If you have ever enrolled yourself in any yoga courses, you are pretty familiar with this yoga for period pain. This particular pose can be really useful in the practice of mindfulness in order to beat menstrual pain.
The corpse pose is less about stretching your body and a lot more about focusing and relaxing your mind. I personally love Savasana; it’s another name for the same yoga pose. So, if you are looking for stretches for period cramps, the cat position is best for you.
Here, you just need to lie flat on your back. Now, let both your palms rest facing up. Relax your body slowly; start with the top of your head, and after that, your next, then your shoulders, your spine; now go to your arms and hands, end one by one with your both thighs, both calves, both ankles, and finally, both feet.
5. Supine Spinal Twist
That brings us to Supta Matsyandasana or the supine spinal twist. Now, if your pain is too intense, try this pose, it really works for me.
This yoga for period pain allows movement in your internal organs and stimulates the flow of fresh blood in your lower abdomen.
Not only will you feel instant pain relief in your lower body, but it will also offer other benefits, such as reducing stress, improving spinal mobility, and relieving stiffness from sitting for too long.
You have two ways to do it, depending on what you are comfortable with. First, lie down gently on your back. Press your shoulders into the yoga mat, and spread your arms (forming a “T”) to your sides, palms facing down.
Bring both of your knees closer to your chest, breathe in, and twist your legs to either side. Do not remove the shoulders from the ground. Now, after five breaths, turn to the other side and lie straight again.
Likewise, the second one is the same, but this time you can bring one knee up, hug your knee with the opposite hand, breathe in, and twist it to one side. That means, if you lift your right leg, hug it with your left hand and your right hand will be straight, facing down.
6. Reclined Bound Pose
Also known as Supta Baddha Konasana, this yoga for period pain relief is a game-changer.
This yoga pose relieves abdominal pain, stretches your thighs, relieves tension in your pelvic floor and spasm in your organs, and restores fresh blood flow to your reproductive organs.
To try this pose, lie down straight on your back, and gently bend your knees outwards. Bring the soles together and gently pull upwards, forming a diamond shape. Rest your hands beside in 45 degrees angle, facing up.
If lying on your back hurts your lower back, or you have a knee injury, it is better not to perform this. You can use a rolled-up towel, putting it under your torso. In that way, it will provide you with gentle support for this pose.
7. Butterfly Pose
If you are looking for a posture that will help you get rid of the bloating, this yoga pose is for you. The gentle compression from this pose on your lower abdomen stimulates the kidneys and bladder, which can relieve bloating.
This pose seems easier than actually doing it. Sit up straight, bring your feet together towards your pelvic floor, and bend your knees outward. Grasp your toes with both hands donot bend your spine. Sit like that for 5-10 breaths.
8. Inverted leg pose
This pose works best for me on days when I have immense leg pain.
The inverted leg pose helps your body drain fluid and blood from your lower extremities back to your heart. Additionally, it reduces swollen feet, leg cramps, or fatigue leg muscles.
To start this, lie vertically against your wall or at 90 degrees to it. Swing both legs upward against the wall and adjust your pelvic floor to be closer to it. Rest your hands on the side of your body and try taking a deep breathe. Stay up for 5-10 mins for a better number.
9. Head To Knee Bend
Oftentimes the cramp radiates in our lower back, and hormones during the period can lead to anxiety, irritability, and stress. Fortunately, this pose reduces both problems together.
It stretches your lower abdomen and lengthens your spine, reducing the built-up stress in your body. It also triggers a relaxing response to help ease out the anxiety.
Start by sitting up straight and relaxing your legs. Keep your left leg straight and gently bend your right foot, place it on the inner thigh of your left leg. Now bend your body from the tailbone, and try to reach and touch the left toe.
After 5-10 breaths, try the opposite side. Inhale while you bend your knee, exhale while you bend your spine.
10. Wide Angle Seated Forward Bend
The famous Upavistha konasana is done to relax the pelvic muscles, increase blood flow in our lower body, and help our body to stretch out, reducing muscle stiffness.
To start this, sit up straight and keep your legs outward to form a “V” shape. Relax your body hand mind. Then make sure both your toes and knees face the ceiling.
Gently bend forward, keeping your hands parallel to your shoulders, and pull back.
To extend the effect, you’ve got options too. Slowly walk your hands towards each of your toes and put your head down. That maximizes the effect of this yoga for period pain.
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