3 Yoga poses to alleviate menstrual cramps

Yoga has proved to be helpful to alleviate the pain of menstrual cramps. It also helps to lessen the mood swings experienced on those days.


Menstruations come with a lot of discomfort and pain. During these days, ovarian muscles contract and expand to help the endometrium lining to move out from the body. In this process, a lot of women suffer cramps.  The level of cramps differs from female to female but almost all women suffer menstrual cramps. But these are really painful.

Yoga has proved to be helpful to alleviate the pain of menstrual cramps. It also helps to lessen the mood swings experienced on those days. Instead of taking meftals, you can try these yoga poses to help you lessen the pain.

These are some of the poses that can help to reduce the pain by stretching:

Knee to Chest Pose

From my experience, this pose is one of the most effective yoga poses for alleviating pain. It is also called “Apanasana”, in which Apana means downward moving life energy while Asana means pose. 

  • This pose alleviates lower back pain and lower abdomen pain, giving you relief from menstrual cramps.
  • This pose also helps to reduce excess anger and anxiety.

How to do?

  • Lie on your back and leave your body in a relaxed state & breathe in.
  • As you breathe out, take both of your knees to your chest and wrap your arms around them.
  • Keep your back flat & broaden your shoulders while you breathe in. 
  • Hold on to this pose as long as you can.
  • While you breathe out, release and relax your body.
  • Repeat 5 times.

Resting Corpse Pose

This is also known as Savasana. This pose relaxes the whole body. All you have to do is to lie down and loosen your body. After a few seconds, you will feel that you are relaxing and the pain gradually reduces. The motto of this pose is to relax in consciousness.

How to do?

  • Lie down on a flat surface with your legs wide apart.
  • Leave your body loose on the floor. 
  • Palms should be facing upwards.
  • Relax and tune in to your natural breathing pattern. Be aware of the noises around you & focus on your breath.
  • Try to stay in the position for 10 minutes, and set the alarm so that you do not have to keep a check of time.
  • After 10 minutes, bring your awareness to your body, bring your knees upwards by folding your legs and turning to your left side, breathe in, and while you breathe out come back to the normal position.

Standing Forward Fold

This is another pose that can help to lessen your menstrual cramp pains. This pose is also known as Uttanasan. In which “ Ut” means intense, “tan” means stretch, and “asana” means pose.

This pose helps to pacify your pain by stretching your hamstrings and calf muscles. 

How to do?

  • Stand on your yoga mat with your head straight, and your hands should be above your head with the palms facing each other.
  • Slowly fold forward, with your back straight, and try to touch the mat with your fingers. It might not be possible for some people in the first attempt but don’t overstretch, keep trying.
  • Hold the pose, release all the tensions and breathe. Take a deep breath in through the nose and exhale through the mouth. Hold on until you can.
  • To exit the pose, take a breath, and slowly rise. Get back to the mountain pose.

These are the few yoga poses that can help you to alleviate menstrual cramps. Try them and let us know whether they were helpful for you or not.

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