Top 5 Yoga Poses to Help Ease Menstrual Cramps

yoga for menstrual cramps

Cramps during menstruation are extremely uncomfortable and it can be holistically treated with certain yoga poses. It is healthier than taking pain killers. Try these top 5 yoga poses to relieve menstrual pain.

[ Read: How To Get Periods Fast ]

1. Child’s Pose

child’s pose for menstrual cramps

How to Do:

  • Come to all fours on the floor.
  • Rest the buttocks on the heels and keep the knees wide.
  • Bring the forehead towards the floor with arms stretched and palms facing the floor.
  • Stay in the posture and take few deep breaths.
  • Come back to a seated position.

Number of Repetitions: Repeat the pose five times to reduce pain and cramps.

How it Helps: Pressing, the belly to the thighs during the pose helps in toning abdominal organs including uterus. The stretch on the lower back relieves back pain.

[ Read: How to Make Your Period End Faster ]

2. Knees to Chest Pose

knees to chest pose for menstrual cramps

How to Do:

  • Lie on your back on the floor.
  • Bend your knees and pull it towards the abdomen area.
  • Remain in this pose at least for 30 seconds.
  • Come back to the resting position.

Number of Repetitions: You can repeat it 5 times to get relief from cramps.

How it Helps: This pose increases the blood flow to the organs in the abdominal area. This relaxes the body muscles in the area.

[ Read: Yoga Poses to Treat PCOS ]

3. Standing Forward Bend

standing forward bend for menstrual cramps

How to Do:

  • Stand up straight with your feet together.
  • Bend over from hips towards the toes.
  • Hold your elbows with opposite hands.
  • Stay in the pose as long as you can and return to the standing position.

Number of Repetitions: You can do two repetitions of this asana.

How it Helps: Bending stretches the hip and reduces the pain in legs, inner thighs and at the back.

[ Read: Yoga Poses to Beat Belly Bloat ]

4. Matsyasana

fish pose for menstrual cramps

How to Do:

  • Lie on your back on the floor with your legs stretched.
  • Let your arms rest under the hips.
  • Curve your back so that only the crown of the head is touching the floor.
  • Hold in this position for 30 seconds without giving much weight on the head.
  • Release from the pose slowly.

Number of Repetitions: Repeat this pose 2 times giving small intervals.

How it Helps: Matsyasana stretches the deep hip muscles and muscles of the abdomen and help in easing the menstrual flow.

[ Read: Yoga Poses to Reduce Belly Fat ]

5. Dhanurasana

bow pose for menstrual cramps

How to Do:

  • Lie on your stomach with legs straight.
  • Lift your legs towards the ceiling.
  • The front part of the body should also be lifted.
  • Hold the feet with your hands.
  • Remain in this position for 30 seconds.
  • To release lower the legs and chest.

Number of Repetitions: Repeat this pose at least 5 times with some rest period in between to get good relief from pain and stress.

How it Helps: This pose strengthens hip flexors and strengthens your back. Your internal organs get a slight massage which helps in relieving cramp and pain associated with menstruation.

The best and healthy way to deal with pain during periods is practicing these simple yoga poses. You can get relieved from bloating and aches associated with the menstrual flow by practicing these poses at your convenience.

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