Let’s face it – most women know that period cramps can be a real challenge. The good news? Yoga can bring relief and comfort during your menstrual cycle.
This article dives into yoga poses for period cramps. I will also cover how to adjust them so you can be as comfortable as possible.
Your Cheat Sheet
- Yoga improves circulation, helping reduce cramps and tension.
- Targeted stretches ease tension in the lower back, hips, and abdomen.
- Poses like Bound Angle, Reclined Bound Angle, Head to Knee, Seated Forward Bend, and Supported Bridge help with period discomfort.
- Hold each yoga pose for 30-60 seconds, or longer for maximum benefit.
- Stop if you feel sharp pain and rest. Listen to your body and practice only when it feels right.
Why Yoga Helps with Period Cramps
While on period, it is advised to prioritize gentle movements and relaxation. Some slower yoga styles you can choose from while menstruating are: Restorative Yoga, Yin Yoga, Hatha Yoga, Gentle Flow Yoga, and Prenatal Yoga.
A study with young women found that yoga helped reduce menstrual pain and improved fitness and quality of life for those who had pain during their period.
Reasons why yoga helps women on period:
- Yoga is known to improve our blood circulation. Gentle movements can boost blood flow, which may help reduce cramping and tension.
- Combining mindful breathing with gentle poses activates the parasympathetic nervous system, promoting relaxation.
- Additionally, targeted stretches are effective in easing tension in the lower back, hips, and abdomen.
But remember that every person’s menstrual experience is unique. Your yoga practice should reflect that. Listen to your body and practice only when it feels right for you.
5 Easy Yoga Poses for Period Cramps
You’ve probably heard yoga teachers mention in class that during your ‘moon cycle’ or menstruation, some poses should be avoided. Here is a list of gentle yoga poses recommended during period:
1. Bound Angle Pose
Bound Angle Pose, or Butterfly Pose, Baddha Konasana in Sanskrit, is a classical yoga pose that stretches inner thighs, helping to open the pelvis and relax the lower body.
To do the pose:
- Bend your knees, bringing feet close to the groin, soles together.
- Hold feet or toes with hands, keeping the back straight.
- Gently draw feet closer to the groin and push knees towards the mat, as comfortable.
- Hold this pose for at least 30-60 seconds. If you can stay longer, hold this pose for several minutes for maximum benefit.
If you have a serious lower back injury like a herniated disc or disc bulge, avoid deep forward bends like Bound Angle Pose.
2. Reclined Bound Angle Pose
Reclined Bound Angle Pose, Supta Baddha Konasana in Sanskrit, is a powerful pose that opens the hips and groin, relieves lower back pain and provides deep relaxation.
To do the pose:
- Start in a reclined position with your knees bent.
- Gently release your knees out to the sides and let them drop toward the mat.
- Bring the soles of your feet together. Placing a bolster along your spine can add extra comfort.
- Hold this pose for at least 30-60 seconds. If you can stay longer, hold this pose for several minutes for maximum benefit.
3. Head to Knee Pose
Janu Sirsasana in Sanskrit, Head to Knee Pose stretches hamstrings and relieves pelvic tension.
To do the pose:
- Sit with legs extended
- Bend one knee, bringing foot to inner thigh
- Extend toward the straight leg
- Reach for toes or shin
- Hold each side for 30-45 seconds. If you can stay longer, hold this pose for several minutes for maximum benefit.
4. Seated Forward Bend
Seated Forward Bend, Paschimottanasana in Sanskrit, stretches lower back and hamstrings, calming the nervous system.
To do the pose:
- Sit with legs extended
- Inhale, lengthen spine
- Exhale, hinge from hips to fold forward
- Use a strap or bend knees if needed
- Hold this pose for at least 30-60 seconds. If you can stay longer, hold this pose for several minutes for maximum benefit.
5. Supported Bridge Pose
Supported Bridge Pose, Setu Bandha Sarvangasana in Sanskrit, is a gentle inversion that eases lower back tension and menstrual discomfort.
To do the pose:
- Lie on back, knees bent
- Place a block or bolster under sacrum
- Rest completely, letting support hold you
- Breathe deeply for 2-3 minutes
Tips for Practicing Yoga During Your Period
- Don’t Overdo It. The golden rule? Listen to your body. Remember to take it easy on you during menstruation. Remember, these poses aren’t about pushing limits – they’re about nurturing yourself.
- Use Props. Bolsters, blankets, and blocks provide extra comfort and support during your practice.
- Breathe Mindfully. Focus on slow, deep breathing rather than perfecting your posture. This helps calm the body and mind.
- Stay Hydrated. Drink water before and after your practice to stay hydrated and support your body. Staying hydrated can ease cramps and discomfort by improving circulation and preventing muscle tension.
- Stop Immediately If You Feel Pain. If you experience any sharp or severe pain while practicing, stop immediately and rest. Skip any pose that feels uncomfortable – your body knows best.
Frequently Asked Questions
Is it safe to do yoga during your period?
Absolutely! Gentle, restorative yoga is not only safe but can be incredibly beneficial. Always listen to your body and modify as needed.
What if certain poses cause discomfort?
If you feel pain, stop immediately. If you feel discomfort, use props, modify poses, or skip them entirely.
How often should I practice yoga to ease period cramps?
Aim for 10-15 minutes of restorative or gentle yoga daily during your menstrual cycle. Consistency matters more than intensity.
Can yoga help with other menstrual symptoms, like bloating or mood swings?
Yes! Yoga can help manage bloating, mood swings, and overall menstrual discomfort by promoting relaxation and reducing stress.
Probiotics might also help restore healthy gut flora and ease digestive discomfort.
Bottom Line
Your period doesn’t have to mean days of discomfort. Mild and gentle yoga poses for period cramps ease menstrual discomfort, guiding you from pain to peace.
Yoga poses like Bound Angle, Reclined Bound Angle, Head to Knee, Seated Forward Bend, and Supported Bridge offer a natural, gentle approach to managing menstrual cramps.
TL;DR
- Yoga improves circulation, helping reduce cramps and tension.
- Targeted stretches ease tension in the lower back, hips, and abdomen.
- Poses like Bound Angle, Reclined Bound Angle, Head to Knee, Seated Forward Bend, and Supported Bridge help with period discomfort.
- Hold each pose for 30-60 seconds, or longer for maximum benefit.
- Stop if you feel sharp pain and rest. Listen to your body and practice only when it feels right.
