Menstrual Issues? Try Out These 5 Yoga Poses for Period Pain

By Ruchi Sharma

Menstrual Cramps! Now that’s truly the worst nightmare for each of us, and am sure my fellow women agree on it. What all we don’t do to ease it off- hot packs, making chamomile tea our best companion and the last resort, popping in that painkiller and dozing off! We all have very different body types and while for some of us those few special days every month may pass like a breeze, at the same time many of us are struggling with awful cramps, fatigue, dizziness and what not. But what if we suggest you some yoga for painless periods? Nope! We aren’t being crazy at all! Simple light exercises can actually help in easing off the pain and cramps which may seem quite against the common notion that one should not indulge in any kind of workout during menstruation. And it’s not only about physical affect, Yoga can actually help in treating your mind and soul too, it can help in lifting up your mood when suffering from PMS and if you get super cranky during the time of the month, it helps there as well. 

Whether you have been practicing Yoga since a long time or are totally new to it, Yoga is for everyone! Wondering what yoga poses help with period pain? Here’s some simple ones!

1. Balasana or Child’s Pose

Pic Source: Verywell Fit

You might have often felt soreness in your lower back muscles and if you are someone troubled constantly by back pain and thinking about Yoga for back pain during periods, this one might be just the correct yoga asana for you. It’s an extremely common yet effective yoga asana! 

Here are the steps:

Step 1: Sit in kneeling position on your yoga mat with your hips touching the heels of your feet.

Step 2: Your palms should be placed your thighs with your feet close together, allow your shoulders to relax.

Step 3: Gently spread your knees wide enough while bowing down keeping your hands straight forward, palms facing the mat, allowing your tummy to lower down between the thighs.

Step 4: Touch your forehead on the mat and relax for a while, your neck should be as relaxed as possible.

Step 5: Hold the pose for 2 to 3 minutes while concentrating on your breathing.

Caution: Avoid doing this pose if you have knee issues or have undergone knee surgery.

2. Upavishta Konasana or Wide-Angled Seated Forward Pose

Pic Source: Yoga Journal

If it’s stress that’s troubling you the most and the stomach cramps are getting unbearable at the same time, this yoga pose can surely be helpful. Your abdominal organs get stimulated and the nightmarish period cramps will surely ease off. It’s effective not only in your current cycle but in the long run this can be a pose of yoga to avoid period pain as well, if you practice it regularly.

Here’s the steps to do it:

Step 1: Sit on the yoga mat with your legs extended out forward, your spine should be straight (This is also called Dandasana).

Step 2: Relax and slowly start opening your legs to a position they get to 90 degrees with your hips, the toes need to be pointing upwards.

Step 3: Slowly exhale and raise your spine. Then start bending your torso forward to a point you feel good and then place your palms on the mat.

Step 4: Hold this position for half a minute and then very gently pull back your body. You can repeat this pose a few times.

3. Supta Baddha Konasana or Reclined Bound Angle Pose

Pic Source: Alright Now

If anxiety is something that’s troubling you, this pose can help. Also, if you are looking for yoga for period headache, exhaustion and even sleeplessness, try out this yoga asana.

Here are the steps:

Step 1: Start off with Dandasana (explained in Step 1 in Upavishta Konasana)

Step 2: Slowly bend the knees bringing your heels closer to pelvic area. 

Step 3: Press the soles of your feet together while letting your knees drop open on both sides.

Step 4: Very gently bring your elbows to the mat and lean backwards, slowly lower your back all the way touching the mat. If required, shift your hips a bit so that the natural curve of the spine is maintained.

Step 5: Relax your shoulder inwards and let your palms relax on both sides. Let your hips relax as well lengthening the tailbone towards the heels.

Step 6: Concentrate on your breathing and remain in this pose for few minutes. When you want to come out of the pose, slowly draw your knees together, rolling on your side and then sitting.

4. Bharadvajasana or Seated Twist Aasana

Pic Source: HimlayanYogaAshrama

This is like a perfect one for periods time! Why? Because it will stretch your hips and back and at the same time help in stimulating proper blood flow too.

Here’s how you can do it:

Step 1: This one again requires you to start off with Dandasana (explained in Step 1 in Upavishta Konasana)

Step 2: Slowly bend the knees and move legs back in a way that both feet are brought to your right side, alongside your hips.

Step 3: While your hips rest on the floor, slowly twist your torso to the left side around 45 degrees while the right arm remains straight. Then place the right hand’s palm near your left knee while your right hand goes underneath the left knee touching the mat.

Step 4: Slowly while exhaling, the left arm goes behind the back while bending the elbow and clasping the right arm above the elbow.

Step 5: Turn your neck towards the right overlooking the right shoulder.

Step 6: Concentrate on your breathing while holding this posture for 30 seconds to one minute, slowly untwist and repeat on the second side.

5. Savasana or Corpse Pose

Pic Source: YogaPractice

Perfect for relaxation, this might already be one of your favorites.

Here’s the steps:

Step 1: Lie down on your back on the mat.

Step 2: Let your legs fall open to each side.

Step 3: Keep your arms a slight bit away from your torso with palms facing up and fingers relaxed.

Step 4: Now just relax and feel the tension go away from your body. Try to concentrate on your breathing. Stay in this pose for a minimum of 5 minutes.

You can also try out Janu Sirsasana or Head-to-Knee Pose or Paschimottasana for relief during periods. If you are new to Yoga, for the first few months, its always advisable to follow yoga routine under professional guidance,

Some Yoga Asanas you should avoid while on periods are Navasana or Boat Pose, Shirshasana, Dhanurasana, Bakasana or Halasana.

We hope you have a happy, tension free and relaxed time when you are on your menstrual cycle next month enjoying doing these yoga asanas and then do tell us in the comments section below if these yoga poses helped you with period issues!