According to research published by California-based yoga teachers, yoga can help you with both conditions, be it period cramps and pre-menstrual syndrome (PMS).
Quick Summary
Practicing gentle movements like yoga can effectively relieve menstrual cramps, headaches, anxiety, and stubborn period pain. Regular, long-term yoga practice helps reduce both the severity and prevalence of symptoms associated with periods and premenstrual syndrome (PMS). By engaging in targeted pelvic movements and physical postures—such as Balasana, Uttanasana, Trikonasana, Utkata Konasana, and Ardha Matsyendrasana—practitioners can stimulate blood flow to pelvic tissues, activate abdominal organs, calm the mind, and reduce stress.
Table of Contents
- How Yoga Can Relieve Period Cramps
- 5 Best Yoga Poses for Period Cramps
- Conclusion
- Frequently Asked Questions (FAQ)
How Yoga Can Relieve Period Cramps
Using yoga for menstrual cramps can usually be targeted for pain relief.
First, you need to be aware of the areas that commonly experience pain from period cramps, probably this will include your abdomen, pelvis, hips, and lower back. The pelvic regions and the uterine region can be targeted for pain relief through certain yoga postures. Just as practicing pelvic movements can provide nourishment to pelvic tissue, stimulate blood flow, increase flexibility, and much more, which ultimately reduces cramping, calms the mind, and reduces stress. It reduces pain and gives you a strong immunity against pain. In addition to physical postures, bolstering your breath to reduce discomfort can also be targeted for pain relief from the emotional symptoms of PMS and menstruation.
Here are some specific yoga poses to reduce the severity and prevalence of menstrual cramps. We encourage you to try them!
5 Best Yoga Poses for Period Cramps
Now we will see the best 5 favorite period-cramp-easing yoga poses. You do not need to take much time to do these; you just need to be a regular yogi. If you are not a professional yogi and don’t even have a yoga mat, don’t worry. Try these relaxing poses in bed while you wake up.
Balasana
If you have problems with cramps during periods, then you should practice Balasana or the child’s pose. This asana will help you to overcome the problem of cramps as well as relieve stress.
How To Do:
- To do Balasan, first of all, lay a mat in a flat and clean environment. Now sit in the Vajrasana posture by turning your feet towards the sun.
- While inhaling, move both your hands upwards, and while exhaling, bend forward.
- Do this process till your palms reach the ground.
- Now keep your head on the ground. If you want, you can also keep a pillow in front.
- Keep yourself in this posture for 3 minutes and then slowly try to remove from this position.
Uttanasana
Uttanasana is also very good at relieving period pain and cramps. This improves blood circulation. It helps a lot in activating the abdominal organs, ovaries, and bladder.
How To Do:
- Open the feet and keep them at an equal distance, and stand straight on the ground.
- Now inhale and straighten both your hands while moving them above your head. Your body should be in a straight line, and the spine should not be bent at all.
- Begin bending while exhaling, and bend the legs forward. Your torso should be touching your feet nicely.
Trikonasana
Stretching the back in Trikonasana stimulates the abdominal muscles, relaxes the abdominal organs, and relieves the body from menstrual cramps.
How To Do:
- Begin by standing on your mat.
- Make a distance of 3 feet between the feet.
- Bend your right leg 90 degrees.
- Now pull your left foot slightly inwards and make a 45-degree angle.
- Make sure your heels are parallel to each other.
- Then take the right hand upwards, while touching it with the palms of the left hand on the left foot or on the floor.
- Bend your neck and keep your head up, looking at the sky or the ceiling.
- Now come back to the earlier position and do this process on the other leg.
Utkata Konasana
When it comes to period cramps, Utkata Konasana helps boost energy in the body, and balances the body both internally and externally – it will also revitalize your energy.
This pose is amazing! This means that this pose is considered good for pregnant women, along with providing relief from painful menstrual cramps in women. It works for the pelvic floor and helps to open the hips during childbirth. Stability as a woman also helps with empathy, passion, and adaptability as she progresses in her pregnancy.
How To Do:
- First of all, stand in Tadasana. In this posture, the distance between your feet should be about 3 feet apart and parallel.
- Now breathe in and bring the hips down while bending the knees and feet. The way down should be as if you are sitting on a chair.
- Come down as low as you can without losing balance, just taking care that the knee does not come in front of your foot.
- Take one to two breaths in this pose and strengthen your balance.
- Now, while inhaling, raise both hands and try to stand straight.
- Now, look straight ahead, keeping the chin parallel to the floor. And press down evenly with the soles of both feet.
- Inhale and exhale 5 times so that you can stay in this posture for 30 to 40 seconds. And pay attention to the stretch in the knees and ankles.
Ardha Matsyendrasana
During the practice of Ardha Matsyendrasana, due to the stress falling on the abdomen and waist, the circulation of energy in the stomach increases. As a result, the digestive system improves, and menstrual cramps or other stomach problems are reduced in women.
With the practice of Ardha Matsyendrasana, the excess fat deposited on the waist and abdomen gradually starts to diminish. The waist becomes shapely, and the bones of the waist become strong.
How To Do:
- Get ready for the practice of Ardha Matsyendrasana by looking at the flat ground in a cool, ventilated place.
- First of all, sit in Dandasana. Keep the palms of the hands open on the ground and straighten the part of the head from the waist.
- Take a deep breath. Try to rotate your torso as much as you can.
- Your eyes look at the left shoulder, so rotate your neck accordingly.
- Wrap the waist and make sure your palm is facing out.
- While in this posture, keep breathing normally.
- After taking five deep breaths, repeat this yoga from the other side in the same way.
Conclusion
If chronic menstrual cramps, irregular periods, heavy bleeding, or regular period pain interfere with your daily life, practicing yoga for even a few minutes a day is an excellent option for managing discomfort. By incorporating regular movement and utilizing your breath to ease physical and emotional symptoms, you can successfully reduce pain, build immunity against discomfort, and feel completely refreshed.
FAQ
Yoga helps target areas that commonly experience pain from period cramps, including the abdomen, pelvis, hips, uterine region, and lower back.
Yes. You do not need to be a professional yogi or have a yoga mat. You can try these relaxing poses right in your bed when you wake up.
Apart from providing relief from painful menstrual cramps, Utkata Konasana is considered excellent for pregnant women because it works the pelvic floor and helps open the hips during childbirth.
The pose places stress on the abdomen and waist, which increases the circulation of energy in the stomach. This improves the digestive system and helps remove menstrual cramps or other stomach problems.
