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Yoga Poses To Relieve Menstrual Pain

You might think getting those dreadful periods every month would only make us used to them, but unfortunately no! Each month it only gets worse and even more annoying. Who likes to have that whirlwind of random emotions, those unbearable cramps and the constant urge to rip the stomach apart? While we won’t judge you if you want to succumb to your bed the whole time, gentle movements and easy yoga poses can actually help relieve those intense period pains. Here we have compiled some of the easiest yoga poses that require gentle movements which you can perform during your menses to ease the pain. 

Apanasana (Knees to chest pose)

In Sanskrit, Apana means “downward-moving life force” and as you all may already know, asana means “pose” or “posture”. The Apanasana is used to move the toxins downwards, out of the body. 

When you are on day 1 of your period and having those intense period cramps, this is the perfect pose that’ll offer you some relief. It does not require much movement or energy and you can easily do it laying on the bed instead of tossing & turning with pain. This asana works really well to minimize lower back pain and stabilize your pelvis & lower back. 

Step 1: Lie down on your back. 

Step 2: Gently draw your knees towards your chest. 

Step 3: While inhaling, let the knees slightly away from the chest. While exhaling, pull the knees in.


Balasana (Child’s Pose)

“Bala” in Sanskrit means child, the reason why this asana is called the child’s pose is that it resembles the posture of a child in the womb. It is a resting posture and is a great way to gently stretch the shoulders, back, hip, thighs, neck& ankles. 

As beneficial as yoga is to your inner organs, it has positive effects on your mind too. This simple asana can help relieve cramping muscles & joints, especially the lower back and have a relaxing effect on your mind as well. 

Step 1: Sit down on your knees, keeping the spine straight.

Step 2: Slowly bend forward till your thighs touch your chest and forehead touched the ground. 

Step 3: Stretch your arms in front of you, with the palms facing the floor or you can bring your arms towards the sides, facing upwards. 

Step 4: Stay in this position for as long as you like, steadily exhaling & inhaling. 


Baddha Konasana (Bound Angle Pose)

Do you also suffer from either diarrhoea or constipation during periods? This is because of the hormone prostaglandin that is produced during menstruation which causes the muscles in the bowels to contract. The bound angle pose soothes the digestive system and relieves cramps too. This posture is also a great way to spread the hips & the inner thighs counteracting the effects of sitting down for long hours. 

Step 1: Sit down on the floor with your knees bent on either side and bring the soles of your feet together.

Step 2: Gently draw your feet as closer to your body as is comfortable for you. 

Step 3: Press the outer edges of your feet, so that your feet begin to resemble an open book. 

Baddha Konasana

Viparita Karani (Inverted Leg Pose) 

Annoying mood swings are an add-on during periods. This inverted leg pose is known to improve energy levels and calm the nervous system. It also helps to lower blood pressure and regenerate circulation. In the past, this pose was also believed to have anti-ageing effects, minimizing the signs of ageing such as wrinkles & fine lines. However, the credibility of that is pretty unsure.

Step 1: Lie down on the floor, such that your tailbone is at the base of the wall. 

Step 2: Move your legs upward in such a way that your thighs touch the wall and your body forms an “L” shape.

Step 3: Relax your arms on the side of the body.

Step 4: You can make adjustments like placing a pillow under your head or a folded towel at the base of your back to make the posture more comfortable & relaxing.

Viparita Karani

Supta Baddha Konasana (Reclined Goddess Pose)

The reclined goddess pose helps open the pelvic region and stimulates the ovaries; which in turn helps you relax & relieve the pain. There’s not much strength involved and you can easily do it on the bed while watching your favourite series. Since it is a restorative pose, you need to be as supported & comfortable as possible. Please ensure there is a gap of atleast three-five hours between meals and performing this yoga. For the goddess you are, this pose is sure to bring you some much-needed respite. 

Step 1: Lie down flat on the ground, with your face towards the ceiling. 

Step 2: Keep your spine straight and make sure your shoulders are not lifted away from the ground. 

Step 3: While bending your knees, bring your feet together and make sure they are not lifted from the ground. 

Step 4: Gently move your feet towards the pelvic region, let your knees open wide apart. 

Step 5: While inhaling, slide the arms over your head, with your palms over each other. 

Step 6: Breathe and hold for a few seconds. 

Step 7: While exhaling, gently release the arms & legs. 

Supta Baddha Konasana

These yoga postures are not only easy to perform but will give offer you relief & relaxation during those awful days of the month. While you surely cannot run away from Aunty Flo, performing these easy yoga poses to ease the pain and uplift your mood too! 

Sara Johnson

Sara Johnson

Sara is a literature graduate who’s passionate about creating art, be it with words or paints. She weaves words into beautiful patterns that’s sure to get you hooked.

Sara Johnson

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