7 of the Best Yoga Poses for Menstrual Cramps

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Published: February 24, 2021

Menstrual cramps can absolutely ruin your day. As a woman, there’s little worse than dealing with a horrific sharp pain that comes during that time of the month. A lucky few, with milder pain, might be able to work through it, however, the rest are simply bedridden for hours or days. Working out consistently with a personal trainer Dubai women deem knowledgeable is a great way to prevent menstrual pain altogether. However, even if you do everything correctly, menstrual cramps are sometimes unavoidable. If you’re looking for a natural solution to menstrual pain, here are seven simple yoga poses for menstrual cramps that might help you push through a day without having to reach for period painkillers.

A few select yoga poses for menstrual cramps can ease the pain

When you’re feeling unwell doing anything can be nightmarish. Serious menstrual cramp pain can leave you unable to move. However, to get relief naturally you might have to grit your teeth and get onto a yoga mat. Yoga, in general, is a great way to keep your body healthy. It’s very likely that by practicing yoga continuously you might be able to eliminate period cramp altogether. That is, of course, if there aren’t any underlying issues. On top of that, there are amazing effects of prenatal yoga on labor pain. That just proves how powerful of an impact yoga has on the female reproductive system.

A woman doing yoga.
Yoga can be beneficial to overall health not only period cramps!

1. Baddha Konasana – Bound Angle Pose: A simple and relaxing pose for grounding and relaxing

Bound angle pose is a very simple pose we all instinctively do when our legs feel stiff. It’s an extremely easy pose that can help you ground yourself and take control of your pain. Because of that, this pose is the best way to start off your period cramp routine.

To start sit on the floor with the soles of your feet touching and your knees weighing effortlessly towards the floor. Grip your feet gently with your hands and straighten your back. Once you feel ready start bringing your forehead slowly towards your feet. Once you reach your natural maximum feel free to linger there for a few seconds. After that straighten your back once more and repeat the whole process a couple more times.

2. Supta Baddha Konasana – Reclined Bound Angle: An opening pose for better energy movement

Period anxiety is a real struggle. And even though power yoga Dubai classes are a great way to get rid of pent-up anxiety, period anxiety needs a gentler approach. Reclined bound angle is the perfect pose for that. Not only will this pose help you relax but it will also help open up your hips and improve blood flow in your pelvic region.

This pose is extremely simple. Just lay on your pack and put your feet together letting your knees hang towards the ground. The position of your legs should be the same as in the last pose but your back should be flat against the floor. Simply hold this position for as long as it feels comfortable.

3. Balasana – Child’s Pose: Energy collecting pose for lessening the pain

One of the main reasons women struggle during periods is the loss of energy. To make sure your energy recollects you should do the Child’s pose.

This pose is also very simple. Kneel with your feet naturally laid against the floor. Once kneeling, sit on your heels and lay your stomach against the mat and extend your arms above your head with your palms against the mat. Hold this pose for as long as it feels comfortable.

4. Upavistha Konasana – Wide-angle Seated Forward Bend: A stretching pose that removes stiffness

A wide-angle seated forward bend is a great pose for stretching your legs and lower back. This will allow blood to flow more freely thus reducing the pain. This pose can be strenuous if you push yourself. Because of that make sure to go only as far as it feels relaxing.

Sit on the floor and spread your straight legs as far as it feels comfortable. Once you reach your maximum slowly lower your torso towards the floor. Hold this position for as long as it feels comfortable.

A woman sttretching in bed.
Stretching is one of the best ways to improve blood flow and reduce period pain!

5. Bharadvaja – Reclining Twist:

This is perhaps one of the best yoga poses for menstrual cramps that target the lower back. On top of that, it’s great for massaging the insides. The pleasant contortion of the body puts slight pressure on the abdominal region which after releasing makes it more active by improving blood flow.

To reach this pose first lay on your back and straighten your legs. After that bring your arms out and lay them onto the floor with your palms against the floor. Once in that position bend your right knee and bring it over your left thigh so it touches the floor. Hold this position for as long as it feels comfortable while actively trying to relax your lower back. Repeat on the other side.

6. Viparita Karani – Inverted leg pose: A yoga pose for menstrual cramps that supplies blood to your pelvis

This pose is very simple and anyone can do it. It’s as far from power yoga routines to lose weight as it gets, but it’s still very effective in its own way. Though maybe not as effective for burning fat, it is absolutely amazing for supplying your pelvic area with blood.

To do this pose simply lay on the floor with your legs straight up against the wall. However, make sure that the backside of your legs is completely against the wall as well as your glutes. Bring your arms out with your hands against the floor and relax. Hold for as long as it feels comfortable.

7. Janu Sirsasana – Head to Knee Forward Bend: a relaxing yoga pose for menstrual cramps that combine the benefits of all previous poses

This pose is the last pose in order to round up the routine. It combines elements and benefits of almost all previous poses. It serves the purpose of closing up your energy and revitalizing you. However, feel free to repeat the cycle as many times as you feel like it. Just keep in mind that it’s best to finish off your routine with Janu Sirsasana.

To perform this pose straighten your right leg against the floor and bend your left leg so the sole of your foot touches the inside of your right knee. Your left knee should be resting comfortably against the ground. Once in that position slowly lean forward with your torso while holding onto your right leg. Go as far as it feels comfortable and hold. Repeat this pose on the other side as well.

Address other issues that might be leading to menstrual cramps

Menstrual cramps can be a result of many factors. For some women, there are serious underlying issues or conditions that cause cramps. However, some women see big results with some lifestyle changes. Changing your diet, including supplements that reduce PMS symptoms and period pain, working out regularly, practicing yoga, drinking more water, and stretching can all help cramps in some cases. Try implementing these changes and see if your condition improves in the long run.

Healthy food on a table.
Changin the lifestyle alongside yoga poses for menstrual cramps can help with monthly pain!

Yoga poses for menstrual cramps can help tremendously

There are many things that can help when having menstrual cramps. Painkillers are obviously an option in dire situations. Also, there are long-term solutions that might work such as adopting a gluten-free weight loss plan that might lower inflammation processes in the body and thus reduce the period pain. Unfortunately, lifestyle changes often need time to work, and taking painkillers all the time is not that great for health. That’s where yoga poses for menstrual cramps can help. That is perhaps the best natural way to alleviate pain and is advisable to anyone currently suffering. So the next time you experience period cramps, grab a yoga mat and try out these seven simple yoga poses.


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