Yoga Poses For Menstrual Cramps

Menstrual cramps can be one of the most damaging parts of a woman’s menstrual cycle. It takes us out of our daily routines and puts us in a lot of emotional and physical pain. Women have to take extra precautions when experiencing menstrual cramps, like taking medication or warm water baths. But one of the best treatments is to do yoga.


woman standing in the tadasana pose of yoga to relieve menstruation cramps

Tadasana is an effective yoga pose that can help to relieve menstrual cramps. Stand straight on your feet and with your back straight. Make sure there is no arch in the back or pressing it forward. Place your feet firmly on the ground, slightly spread your legs apart and slowly pull your hands up as if reaching the sky. Gently breath in and out and hold the pose for four to five deep breaths.

Viparita Karani

Viparita Karani is a restorative pose that helps to reduce menstrual cramps and relieves pelvic and lower back pain. Firstly, lie down on your back, with your legs extended in opposite directions and your arms comfortably placed by your sides. Carefully lift both legs up at the same time and rest them against a wall. Make sure your back and buttocks are fully supported by the floor and that your pelvis is in a neutral position. Close your eyes and breathe deep and slow breaths for five to ten minutes.


woman performing balasana, or childs pose to relieve cramps from menstrual cycle

Balasana is a very effective pose which helps to reduce the pain associated with menstrual cramps. Sit on your knees with your feet touching the ground, your body leaning forward and your hands on your shins. Close your eyes and relax your neck, keeping it in line with the rest of your spine. Deeply stretch your lower back, pelvis and abdomen, using your breath to deepen the stretches. Hold the pose for five to ten deep breaths.

Supta Baddha Konasana

woman in supta baddha konasana to relieve cramps from menstrual cycle

Supta Baddha Konasana is a gentle pose that helps to stimulate the uterus and reduce menstrual cramps. Firstly, lie flat on your back with your hands on the sides and your knees bent. Bring your feet together and relax your legs so that they are resting against the floor. Slowly begin to lower your knees towards the floor, taking care to ensure your back remains flush on the ground. Take four to five deep breaths and stay in the pose for five to ten minutes.

Regular practice of these poses can help to reduce the intensity of menstrual cramps and increase energy and wellness in the body. It is important to take due care while practicing yoga, especially during menstruation, as there can be slight variations in poses to accommodate the body at this time.

Yoga Poses for Women to get Relief from Menstrual Cramps