serene and peaceful atmosphere of a yoga studio with someone practicing the Child's Pose (Balasana)

Top 5 Yoga Poses for Relieving Menstrual Cramps

Oh, the monthly joy of being a woman, where the highlight includes not just the emotional roller coaster but also the delightful addition of menstrual cramps. Sounds fun, right?

Fear not, for we have delved into the ancient wisdom of yoga, combined with a sprinkle of our own experiences (and misadventures) to bring you a guide that’s more colorful than your high school biology textbook.

5 Yoga Poses for Relieving Menstrual Cramps

1. The Hide-and-Seek Game: Child's Pose (Balasana)

Let’s kick things off with the Child's Pose (Balasana), which is essentially you, playing hide and seek with your cramps. Picture this: you’re in a kneeling position, folding forward as if you’re searching for the last piece of chocolate hidden somewhere on the floor.

Arms stretched out, you take deep breaths, trying to convince your body that you’re actually relaxing on a beach somewhere. Pro tip: imagine your cramps melting away with each exhale. Works every time? Maybe not, but it's worth a shot.

2. Mood Swings: Cat-Cow Pose (Marjaryasana-Bitilasana)

Next up, we have the Cat-Cow Pose (Marjaryasana-Bitilasana), which is basically the yoga version of deciding whether you’re in a good mood or a bad mood. On all fours, you’ll arch your back like a cat that just saw a cucumber (cow pose), then round it up like you’re the cat plotting revenge (cat pose).

This pose is great for getting that circulation going, and who knows, it might even trick your body into forgetting about cramps for a while.

3. The Butterfly Effect: Reclining Bound Angle Pose (Supta Baddha Konasana)

Moving on to the Reclining Bound Angle Pose (Supta Baddha Konasana), which is as complicated as remembering all your passwords. Lying on your back, you bring your feet together, let your knees fall to the sides like the wings of a butterfly, and just chill.

Here, you’re allowed to use pillows or blocks because comfort is key. Imagine you’re a starfish, soaking up relaxation instead of sunlight.

4. Life’s Twists and Turns: Supine Twist (Supta Matsyendrasana)

Then we have the Supine Twist (Supta Matsyendrasana), a gentle reminder that life, much like your torso in this pose, can take unexpected turns.

You’re on your back, bringing one knee across your body as if you’re trying to win a game of Twister against yourself. It’s great for saying goodbye to tension in the spine and hello to a temporary escape from bloating and cramps.

5. Upside-Down Relaxation: Legs Up the Wall Pose (Viparita Karani)

Last but not least, the Legs Up the Wall Pose (Viparita Karani), which is exactly what it sounds like. You lie on your back, legs up as if you’re trying to kick invisible cramps into oblivion.

This pose is for when you’ve given up on being productive and just want to lie back and pretend you’re a piece of art. It’s surprisingly soothing and makes you wonder why we don’t live our lives upside down.

 

serene and peaceful atmosphere of a yoga studio with someone practicing the Child's Pose (Balasana)

 

FAQs

Should we not do yoga during periods?
It is completely okay to do yoga on your period. In fact, it can help loosen up your body from feeling period cramps and help relax your mind and body. Keep in mind your body is going through a lot of hormonal changes while you're on your period which can cause mental and physical discomforts.

Which yoga poses should be avoided during periods?
Poses such as twists, strong backbends and arm balances can put a lot of stress on your pelvic and abdominal region. So you should avoid these yoga poses during periods, especially if you're experiencing period cramps.

Which exercise is best during periods?
Gentle stretching exercises — such as yoga and tai chi — can reduce tension, improve blood flow, and help you feel better during their period. A 2016 study found that people who took regular yoga classes experienced fewer premenstrual (PMS) symptoms and reported less period pain.

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    Top 5 Yoga Poses for Relieving Menstrual Cramps

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