yoga poses for period cramps

Best Yoga Poses for Period Cramps - Cure Pain Naturally

Table of Contents

  • 1. Yoga for Menstrual Cramps 
  • 2. Yoga Poses Period Cramps 
  • 2.1. Child Pose 
  • 2.2. Cat-Cow Pose
  • 2.3. Locust  Pose 
  • 2.4. Squat Pose
  • 2.5. Seated forward bend Pose
  • 2.6. Corpse Pose 
  • 3. Bottom line

Most women experience painful cramps during their periods. In search of a solution to cure this pain, doing something physical like yoga will be the last chance. Exercise itself greatly helps in managing pain during periods, and trying yoga for period cramps is the best option to relax your body and mind.  

Practicing some effective yoga poses for period cramps will aid in relieving extreme pain. Once you find it effective, you can integrate them into your menstrual pain management routine. Here, let us explore some effective yoga poses to manage period cramps. 


Yoga for Menstrual Cramps 

As discussed earlier, yoga poses for period cramps are an excellent pain relief strategy for women experiencing bad period cramps. At first, you have to think about the target areas. Women mostly experience pain in the belly, pelvis, hips, and lower back. So, we should choose yoga poses that target these areas. 


Yoga Poses Period Cramps 

Also, the emotional symptoms of PMS and menstruation can be easily reduced by doing yoga poses. The following are some effective yoga poses to manage women’s period cramps. 


Child Pose 

yoga poses for period cramps(Child Pose )

Begin your cramp-relieving yoga practice with this child pose. It is a relaxing posture to rejuvenate your energy. This position specifically addresses menstrual discomfort concentrated in the lower back. Even beginners to yoga can easily do it. 

How to do it?

  1. Position your knees on the floor.

  2. Fold forward, extend your arms, and gently lower your upper body as comfortably as possible.

  3. If possible, rest your forehead on the mat and take five slow, diaphragmatic breaths.

  4. Optionally, turn your head from side to side, counting five breaths on each side.

  5. Focus on relaxing your hips and gradually stretching the lower back muscles.   


Cat-Cow Pose

cat and cow

These are some of the most effective yoga poses for period cramps. Cat-cow pose consist of two sets of poses that typically target your back and abdominal muscles. Here are the steps involved: 

How to do it?

Begin with Cow Pose:

  1. Stand on your hands and knees. Your hands will be under your shoulders, and your knees under your hips.

  2. Gently lift your head upward, gazing towards the sky as you inhale.

  3. Raise your tailbone towards the sky and lower your belly towards the ground.

Transition to Cat Pose:

  1. Take a few normal breaths.

  2. Inhale deeply, then exhale slowly as you arch your back.

  3. Allow your head and tailbone to stretch towards the ground, creating a gentle curve in your spine.

Exhale during Cat Pose and inhale during Cow Pose. Perform 5 to 20 repetitions to relieve pain and discomfort.  


Also Read: Yoga Poses for High Blood Pressure


Locust  Pose 

Locust Pose

This yoga pose specifically targets cramps by providing a gentle massage to the abdomen and reproductive organs. By stimulating these areas, it aids in relieving the discomfort associated with menstrual pain.  

How to do it?

  1. Face down on the floor with your big toes together.

  2. Extend your arms out on either side of you.

  3. Inhale deeply as you lift your chest and feet off the ground.

  4. Hold this position and breathe deeply for five counts. 


Squat Pose

Squat Pose

As we all know, traditional squats help build muscles in the booty. This squat yoga position for period cramps aids in opening the hips and lower back. 

How to do it?

  1. Begin standing and widen your stance by heel-toeing your feet apart, with your toes pointing outward to open the hips.

  2. Soften and bend your knees, allowing your hips to descend towards the ground at a comfortable level.

  3. Bring your elbows inside your thighs, gently pressing them outward.

  4. Join your hands together in a prayer position at the center of your chest.

  5. Maintain a long spine throughout the pose.   

  6. Try to take 5 to 10 breaths at this position. 


Seated forward bend Pose

Seated forward bend Pose

A forward bend targets the backline of the body, stretching and relieving tension in the hamstrings and lower back. This makes it an excellent choice for removing discomfort associated with painful cramps. 

How to do it?

  1. Begin in Dandasana (Staff Pose) with a straight spine.

  2. Inhale, raising your arms overhead while flexing your feet and lengthening your spine.

  3. Exhale, engaging your core and hinging from the hips as you fold forward.

  4. Keep the spine straight as you place your hands on your shins or any comfortable position while maintaining the integrity of the low spine.

  5. Maintain a long neck and hold the forward fold for several breaths.

  6. When ready, inhale and press the palms onto the floor to slowly lift yourself back to the starting position. 


Corpse Pose 

Corpse Pose

This pose, commonly known as Savasana or Corpse Pose, often concludes yoga sessions and can be particularly beneficial in cultivating mindfulness to alleviate menstrual discomfort. 

Savasana prioritizes mental relaxation and concentration, unlike other poses focusing on physical stretching.   

How to do it? 

  1. Lie on your back with your palms facing upward.

  2. Begin to unwind your body, starting from the top of your head and progressing downwards.

  3. Relax your neck, shoulders, spine, arms, hands, thighs, calves, ankles, and feet in sequence.  

Engaging in meditative breathing during Corpse Pose offers a distraction from period pain. This is an ideal opportunity to practice diaphragmatic breathing, also known as belly breathing. 


Bottom line

These are the best yoga poses for period cramps to avoid extreme pain. So, what’s next? Gain some energy and try out these exercises. You can join our yoga courses to learn all these poses and more.

About Author

Prabhakaran Balu

Prabhakaran is an accomplished content writer with a wealth of experience spanning eight years in yoga, fitness, and wellness. As a seasoned writer and a dedicated enthusiast of VoIP technology and call center operations, Prabhakaran combines his passion with his writing prowess to create content that informs, educates, and captivates readers. Connect with Prabhakaran for thought-provoking and insightful content on VoIP-based call centers and witness how his passion for writing converges with his expertise to provide you with a valuable resource in this dynamic field.