Yoga is a wonderful resource for anyone looking to improve their physical and mental health. What’s great about it is that it can help you feel relaxed and relieve tension in your body. While there are many types of yoga to suit various needs, one of the most effective for menstrual cramps is menstrual cramp-specific yoga.

Find out all about the best yoga poses for menstrual cramps to relieving pain and supporting your body’s natural healing process. Read on to find out more about the best poses for menstrual cramps and how they can help.

7 Best Yoga Poses for Menstrual Cramps

Anyone who’s experienced menstrual cramps knows that they’re no joke. Especially if you’re prone to them, they can seriously deplete your energy. While there are many different things you can try, one of the most natural and effective is yoga.

These yoga poses are known for their ability to soothe and alleviate cramp discomfort by promoting relaxation and circulation.

1. Child’s Pose (Balasana)

• Kneel on the floor, touching your big toes together and sit on your heels.
• Separate your knees about as wide as your hips.
• Exhale and lay your torso down between your thighs.
• Lengthen your tailbone away from the pelvis and stretch your hands forward.
• Stay in this position for 1-3 minutes, focusing on deep breathing to help ease the tension.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

• Start on your hands and knees in a tabletop position.
• Inhale as you drop your belly towards the mat, lift your chin and chest, and gaze up toward the ceiling (Cow).
• Exhale, bringing your spine towards the ceiling and tucking your chin to your chest (Cat).
• Continue flowing back and forth from Cat to Cow, encouraging flexibility in your spine and a gentle massage to your organs.

3. Forward Bend (Uttanasana)

• Stand with your feet hip-width apart, exhale and hinge at your hips to fold forward, reaching towards the floor.
• Keep a slight bend in your knees to avoid strain on the lower back.
• Let your head hang freely, and hold onto your elbows for a deeper stretch.
• Remain in this pose for 30 seconds to 1 minute, allowing it to calm the mind and reduce stress.

4. Supine Twist (Supta Matsyendrasana)

This pose can aid in digestive and menstrual discomfort by stretching the back muscles and relaxing the lower abdomen.

• Lie on your back, bring your arms out to the sides in a T-shape for support.
• Bring your knees to your chest and then slowly drop them to one side while turning your head to the opposite direction.
• Hold for 1-3 minutes, then switch sides.

5. Butterfly Pose (Baddha Konasana)

• Sit with your spine straight and legs extended.
• Bend your knees and bring your feet together, letting your knees fall out to the sides.
• Hold your feet or ankles and gently hinge forward from the hips, keeping your back straight for a deep groin and hip stretch.
• Stay in this pose for 1-3 minutes, breathing deeply to help release tension.

6. Camel Pose (Ustrasana)

This backbend can stimulate the abdominal organs and help relieve menstrual cramps.

• Kneel on the floor with your knees hip-width apart and hands on your hips.
• Gradually arch your back, placing your palms on your heels or the soles of your feet.
• Tilt your head back and hold the pose for 30 seconds to 1 minute, breathing deeply.

7. Corpse Pose (Savasana)

• Lie flat on your back, arms by your sides with palms facing up.
• Let your feet fall open and close your eyes. Breathe deeply and allow every part of your body to relax.
• Stay in this pose for 5-10 minutes, using it as a time for meditation and complete relaxation to soothe the nervous system and alleviate stress.

If the pain and heaviness in your uterus doesn’t ease up after a few days, it’s possible that you have a more serious condition. In this case, you should see a doctor.

However, if the pain is mild and sporadic, and you try the poses, there’s a chance that they could help. These are the best menstrual cramp-specific yoga poses for relieving pain and supporting your body’s natural healing process.

Adding Essential Oils for Menstrual Cramps to Your Yoga Routine

Enhance the soothing benefits of yoga for menstrual cramps by incorporating the use of essential oils. Combining the therapeutic effects of specific yoga poses with the natural healing properties of essential oils for menstrual cramps can significantly alleviate discomfort and promote relaxation.

For instance, lavender oil is known for its calming effects and can help reduce muscle tension when inhaled or applied to the abdomen.

Clary sage oil is another excellent choice, as it has been shown to balance hormones and ease menstrual cramps. Simply dilute a few drops of your chosen essential oil with a carrier oil, such as jojoba oil, and apply it to your lower abdomen before starting your yoga session.

As you perform poses like Child's Pose (Balasana), the gentle stretching combined with the aroma and absorption of the essential oils can enhance your overall sense of well-being, making your practice even more effective in mitigating menstrual pain.

Frequently Asked Questions

Can practicing yoga poses help relieve menstrual cramps?

Yes, practicing specific yoga poses can help relieve menstrual cramps. These poses work by stretching and relaxing the abdominal and pelvic muscles, improving blood flow, and reducing tension. This can lead to a decrease in the intensity and duration of cramps, making them more manageable.

How often should I practice yoga for menstrual cramp relief?

For optimal results, practice yoga regularly, aiming for at least 20-30 minutes a day. During menstruation, you might find it beneficial to engage in a gentle yoga session once or twice daily to help manage cramp pain.

Consistency is key to experiencing the full benefits of yoga for menstrual cramp relief.

Are there any precautions I should take while practicing yoga during my period?

Yes, while yoga can be highly beneficial during your period, it's important to listen to your body and avoid any poses that cause discomfort or pain. It's also advisable to avoid very intense or vigorous practices during the first few days of your period when cramps can be more severe. Opt for gentle and restorative poses instead.

Can beginners practice yoga poses for menstrual cramps?

Absolutely, beginners can practice yoga poses for menstrual cramps. Start with simple and gentle poses, and focus on your breathing to help ease into the practice.

It's important to go at your own pace and use modifications if needed.

Final Thoughts on Yoga Poses for Menstrual Cramps

There are many reasons to practice yoga, and one of the best ones is that it’s a natural pain reliever. The stretches listed above are designed to help contract the muscles that are experiencing pain, and they can all be done at home without any special equipment.

If you’re looking for an even more authentic yoga experience, you can also try taking classes at a yoga center. These tend to be more invigorating and effective than classes done at home, and you’re more likely to be able to connect with a teacher if things are less than ideal.

Share on Pinterest