10 Best Yoga Poses for Menstrual Cramps


For most women, menstrual cramps are an unpleasant ordeal; these pains may arise from the uterus contracting to shed the endometrium. Women can ease menstrual cramps when they practice some yoga poses. Menstrual cramps may be severe and uncomfortable for some women. Menstrual cramps are linked to back and upper thigh discomfort. Some women report uneasiness, nausea, headaches, and watery stools during their periods. This is when yoga comes in handy.

When you have unpleasant menstrual cramps, you may be looking for a remedy; doing exercise like yoga may be the last thing on your mind. Some yoga postures, as you may find out, are so powerful at alleviating menstrual pain that when you try them, they will most likely remain a cornerstone of your pain relief practice! Exercising, generally, is a terrific technique to relieve period pain, and yoga is certainly the best way to go.

This post looks at 10 of the best yoga poses for menstrual cramps that can go a long way for you;

10 Yoga Poses for Menstrual Pain

If you are a woman who is struggling with cramps on your menses, here is a solution for you. You can pick one yoga position that will help you relieve the agony of menstrual cramps:

01: Pose With a Reclining Twist

The reclined twist does magic for women during menses; it will energize, detoxify, and soothe the body. Begin by lying flat on the ground with your arms extended beside your body and crossing one leg over your body. To eliminate muscular stress, gently bend your knee. Then, while maintaining your arms spread out in a similar position as before, bend your torso gently over the bent leg. Take a glance at your arm beside your leg.

This stretching practice stretches your spine. Maintaining this posture for a few moments will help your body ease discomfort by calming your nerves during periods.

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02: Knees-To-Chest Position

The knees-to-chest stance can also assist with menstrual cramps. This position might benefit your body by relaxing nerves in your lower spine and abdominals. To do this posture, lie down on your back and draw your thighs together over your abdomen.

The knees-to-chest stance can help improve blood flow in the abdomen. With higher blood pressure, your inside organs operate the way they should. This soothes and relaxes the body.

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03: The Camel's Pose

During your period, the camel posture may be challenging to execute. However, it is highly beneficial for relieving menstrual pains. The camel posture needs a certain amount of flexibility and strength. Begin the camel pose by resting on your legs with your back perfectly upright. Then, extend over your back and attempt to keep your heels in place. To keep your position, you might need a seat or some sort of backrest.

The camel stance stretches your abdominal muscles. The pressure in your tummy alerts your vaginal walls to relax, which stops the contractions and alleviates period cramps. The camel stance also stretches the spine, which helps to ease minor lower back discomfort.

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04: The Child's Pose

Child posture is a very calming pose that might help ease menstrual cramps. It is among the most powerful postures in all of yoga. To begin the child's yoga pose, rest on your knees with your torso resting on the tops of your upper thighs and both arms spread out in front of you.

The child’s position assists with back balance. It aids in the relief of inflammation in the back area. It also contributes to the relaxation of the mind.

Regardless of your experience with yoga poses, the child's pose is among the best-known yoga postures; it is less demanding, and you can do it whenever you feel ready. This position addresses menstrual discomfort and some physical pain women feel in the lower back during menses.

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05: Folding Forward

Getting out of bed during your menstruation may be challenging. But it is necessary to do so. When you sleep a lot while on menses, you might experience muscular stiffness; trying to stand up might help your body with blood flow. To do the forward fold position, get up and bend downwards. You can use your hands to support your elbows.

The forward-fold position might assist in relieving discomfort around the neck and improving blood flow. It also helps to reduce irritation in the upper thighs, hips, quads, and lower back.

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06: A Resting Corpse Pose

The resting corpse position is the most soothing pose. It is often done at the completion of all yoga movements. Even though it is the most basic type of yoga, it offers several advantages. This posture needs you to rest gently on your back without twisting or turning your body.

The resting corpse position soothes both the body and the spirit. It regulates your breath and distracts your thoughts from the monthly discomfort, so relieving you of period pain.

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07: Baddha Konasana (Bound Angle Pose)

During menstruation, constipation and diarrhea are normal, owing to the production of prostanoids, which force the uterus to compress. It is not much fun, but luckily, bound angle position can assist. It not only soothes your digestion process but also relieves unpleasant period pain. Oh, and it triggers the ovaries, becoming a powerful technique and posture for reproductive health. If you are feeling tired, be in an energetic state through yoga. It will recharge your batteries as well.

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08: Suppta Baddha Konasana (Reclined Bound Angle)

Is your period-induced anxiety driving you insane? Suppta Baddha Konasana is what you need. Reclined bound angle is identical to bound tilt, only that you are reclining backward rather than forward. And the number of period pains that this posture alleviates is long, from exhaustion and sleeplessness to anxiety and headaches, your period has no chance against this soothing stance. Your abdominals relax when you fall backward into the posture, which can help relieve cramps.

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09: Pigeon Pose

The pigeon posture will soothe your thighs as they shoulder the heaviness of period pain. The pigeon pose stretches and eases hip discomfort.

Place yourself in a straight-seated position first. Stretch your left foot behind you while bending your right knee. Put your fingers on your buttocks and bend your back. Stretch your arms above your head and press your hands together for a more powerful stretch.

Depending on your flexibility, you may have to keep your hands on the ground for stability. As your leg stretches back, you will experience strain in your left hip and maybe throughout your right side, but it should not be uncomfortable. If the posture is unpleasant, you may have to adjust it. Hold this position for a few breaths. Repeat 5-10 more times.

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10: Viparita Karani (Inverted Leg Posture) And Janu Sirsasana (Head to Knee)

This position has several muscular, emotional, and mental advantages. Inverted leg pose is similar to most yoga poses in that it increases blood flow and metabolism, lowers blood pressure, promotes health, and calms the nervous system. Viparita Karani improves cognitive problem-solving abilities, which is very useful if you are at the point of periods where you cannot concentrate. Mentally, inverted leg posture might help you control your emotions even when you are likely to experience turbulent anxiety attacks.

Head to knee is another way of bending forward with good cause. Forward twists have an extraordinary energizing impact on the stomach and genital muscles. Another position that may suit your state and experience is the forehead to knee-forward bend. This is a fantastic pose no matter how you adjust it. It benefits your genital and metabolic systems, reduces anxiety, exhaustion, migraines, period pain, and can even assist in alleviating moderate melancholy.

Even if you do not have much time on your hands to attend a yoga session, practicing any, a couple, or most of these yoga moves at home could still help you manage your menstrual discomfort. Because relieving cramps and pains with sweets and television series is only a stopgap, you need something long-term. For awhile, only a few minutes of yoga practice every day will help relieve stress for a while.

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Yoga as a Perfect Pain-Relief Approach for Period Pain

Look at the parts of your body that commonly feel cramping distress: your tummy, groin, thighs, and back muscles. Women can explore various yoga positions to target these spots for pain alleviation. Yoga can also help with the mood swings of PMS and menstruation and can go a long way to do more than relieve menstrual discomfort.

There are so many yoga institutions and many techniques and versions available. Starting from scratch might be a little daunting, though! You can do yoga to alleviate your period pain, whether you have any experience with yoga or whether you have never been to a yoga studio.

When should Consult Your Doctor about Period Pains?

At times, nothing seems to relieve your unpleasant menstrual pains. You might have tried meditation, special foods, painkillers, massages, and other treatments, but none gave any tangible results. You may undergo testing for a condition such as disorders that trigger painful cramps.

If your period cramps prove too intense and affect your capacity to enjoy life and keep things moving, you should seek help. If you have symptoms of a disorder with no immediate medical remedy with medicine or other therapeutic interventions, or if you want to learn about additional alternatives for managing your menstrual cramps, you should consult your doctor.

Does Yoga Help With Menstrual Cramps And PMS?

Menstrual cramps, often known as dysmenorrhea in medicine, are produced by the uterus squeezing. Many women who suffer from molecule prostaglandin hormones or fibroids uterine ailment experience menstrual pains and need special treatment to manage the cramps.

Women experience period pains differently, varying in strength and duration based on the individual body. Depending on their age and reproductive cycle, most women may suffer from severe and stressful to less troubling menses for most of their productive stage.

Women who have pelvic pain can sometimes also experience pain in various places of the body, such as back pain or even thigh and hip discomfort, besides the uterus squeezing.

Exercising has long been recommended to alleviate PMS-related back discomfort and stiffness. The nature of exercise may have an effect on pain alleviation, with vigorous workouts reducing irritation and moderate-intensity workouts, such as yoga, lowering adrenaline and prostaglandin concentrations.

Tips and Considerations

Because many poses can relieve discomfort or pain, this does not mean you should always push yourself to do vigorous exercise when you are tired.Tiredness is one of the indications of PMS, so if you are on menses and particularly sleepy, you should be more cautious with whatever you do. In that scenario, it may be best to relax and wait for the best time to try something again.

Please always remember that women are different; some women have medical problems, including polycystic ovaries and endometrial issues, which can increase menstruation and period pains to the level where intense activity might potentially aggravate some effects.

Please see your doctor before doing something unfamiliar or if you feel weird whenever you do a particular yoga pose.

While yoga may be perfect for your general wellbeing and particularly beneficial for period pains, it has to be a natural part of an integrated strategy that uses various therapeutic approaches and measures for long-term results.

Even if you do not have much time on your hands to attend a yoga session, practicing any, a couple, or most of these yoga moves at home could still help you manage your menstrual discomfort. Because relieving cramps and pains with sweets and television series is only a stopgap, you need something long-term. For awhile, only a few minutes of yoga practice every day will help relieve stress for a while.


Women may accept that they will experience regular menstrual pain every month for the remainder of their existence. Fortunately, something can be done. There are some fantastic yoga poses for menstrual pain and techniques that can offer some comfort. Remember that life's reality is full of dwindles and flows, although most of the conceptual principles of yoga do. The moon will grow and fade, and the tides will fall and rise in the ocean. The menstrual cycle of women is similar to that of nature.

Those weeks of your menstrual cycle might be a great time to relax and reconnect with your body in a very therapeutic manner. Hopefully, you will feel revitalized and ready to face the day! It is sometimes a good idea to spare valuable minutes and do what makes you happy.