Menstrual cramps? Best yoga poses to soothe period pain naturally

Time of India

2 days ago

This one's for the folks who are on a monthly subscription for agony!
Menstruation is a common – although not universal – experience for women and vulva-owners around the world. The menstrual cycle is a monthly process where the body prepares for a potential pregnancy.
If pregnancy doesn't occur, the uterine lining (endometrium) is shed, resulting in menstrual bleeding.
(It's important to note that not all individuals with vulvas are cisgender women. Transgender men and non-binary individuals may also have vulvas and may or may not menstruate depending on their individual circumstances and medical history.)
Now, most girls experience their first menstrual period (menarche) between the ages of 10 and 16, with the average being around 12 years old.
However, this can vary, and some girls may start earlier or later. And this monthly cycle goes on till women generally hit the ages between 45 and 55, when they reach menopause. This is a natural biological process where the ovaries stop releasing eggs and hormone levels decline, causing periods to cease.
Through all these years of menstruating, period cramps have become somewhat of a regular (monthly) companion to women.
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Menstrual cramps, known as dysmenorrhea, are a common discomfort for many individuals during their monthly cycle.
Characterized by throbbing pain in the lower abdomen, back, and thighs, they can greatly disrupt daily life and well-being. While pain medication is often the first recourse, yoga offers a natural, gentle, and effective alternative, targeting muscle tension, boosting circulation, and calming the nervous system.
In this article, we'll explore both the science behind menstrual pain and key yoga poses that can help alleviate symptoms.
Understanding menstrual cramps:
Menstrual cramps stem from uterine contractions triggered by prostaglandins – hormones responsible for inflammation and pain. While mild to moderate cramps during the period are common, severe dysmenorrhea can significantly affect quality of life.
A
comprehensive review of clinical studies
highlights that regular yoga practice reduces menstrual pain intensity and duration, and alleviates associated symptoms like bloating, breast tenderness, and mood swings.
Another small-scale trial using everyday gentle yoga over three months achieved a drop in pain scores from 4.16 to 0.26 on a visual scale – a remarkable improvement.
What's more: Studies show, regular yoga significantly reduces the severity of menstrual cramps, PMS symptoms, and menstrual irregularities (like PCOS), while improving mood, cycle regularity, and relaxation – by modulating stress responses and stimulating natural pain relievers in the body.
Yoga poses to relieve period pain:
Here are the best yoga asanas that may become your reliable relievers from the monthly subscription of menstrual cramps:
Child's Pose (Balasana)
Balasana gently stretches the lower back, hips, and thighs, and calms the nervous system and enhances pelvic circulation.
How to do it:
Kneel, widen knees, fold torso forward, and rest forehead – use a cushion for support. Stay for 3–5 minutes.
Cat–Cow (Marjaryasana–Bitilasana)
This pose warms and mobilizes the spine while massaging the abdominal organs.
It also enhances rhythmic breathing and pelvic blood flow.
How to do it:
From all-fours, alternate arching (cow) and rounding (cat) your spine for 5–20 rounds.
Reclining Bound Angle (Supta Baddha Konasana)
This Asana opens the hips and pelvis, reducing cramps and tension. It also activates relaxation; supportive with cushions and props.
How to do it:
Lie on your back, soles together and knees wide. Use pillows under the knees and support the torso.
Cobra Pose (Bhujangasana)
One of the most popular Yoga poses, it strengthens the spine and gently stretches the abdomen, improving circulation.
Cobra pose also targets both physical stiffness and mental fatigue.
How to do it:
Lie prone, palms under shoulders. Inhale to lift chest; exhale to release. Hold for a few breaths.
Supine Twist (Reclining Twist)
This one's known for alleviating lower back pain and massaging internal organs. It eases bloating and improves digestion.
How to do it:
Lie on your back, bend your knees. Drop knees to each side in turn, arms extended; stay for 5+ breaths.
Legs Up the Wall (Viparita Karani)
This pose promotes pelvic blood flow and relieves tension through gentle inversion and acts on the parasympathetic nervous system.
How to do it:
Sit with hips near a wall; lie back and extend legs vertically. Relax 5–10 minutes.
Pigeon Pose
Pigeon pose is known for being a deep hip opener; it alleviates stress and pressure in the lower abdomen, supports emotional release, and aligns connective tissue.
How to do it:
From all fours, bring one shin forward diagonally. Square hips and stay 5–10 breaths per side.
Supported Savasana (Corpse Pose)
This Yoga pose encourages deep relaxation, spine decompression, and restorative rest.
How to do it:
Lie on your back with a bolster under your knees; optionally widen your arms and legs. Breathe deeply for 5–10 minutes.
Precautions and safety tips:
Before you get on the Yoga mat, tune into your body – and listen carefully. Pay attention to what your body is telling you and avoid pushing it into more exhaustion. Take it easy, and take it slow. Use props – cushions, bolsters, blankets — liberally. These transform a simple stretch into restorative therapy.
Don't forget to breathe and relax. Inhale to lengthen, exhale deeply. Add mindful pauses to soothe the nervous system.
Traditional caution on inversions:
Ayurveda discourages head-down poses during menstruation, though modern experts often advise that gentle inversions like Legs Up are safe and beneficial. Choose what feels best for you.
And finally, consistency yields results better than temporary fixes. Try and incorporate Yoga into your daily routine for a healthier lifestyle.
10 best yoga poses that will cure irregular periods