Yoga Poses To Help Relieve Period Cramps

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How Can Yoga Cure Irregular Periods?
Dhanurasana (Bow Yoga Pose)
Baddha Konasana (Butterfly Yoga Pose)
Ustrasana (Camel Yoga Pose)
Janu Sirsasana (Head to Knee Yoga Pose)
Bhujangasana (Cobra Yoga Pose)
Malasana (Garland Yoga Pose)
Bitilasana Marjaryasana (Cat-Cow Yoga Pose)
Frequently Asked Questions:

How Can Yoga Cure Irregular Periods?

Yoga is a holistic health practice that originated in ancient India. It can prevent, if not cure, almost every health problem - including menstrual problems such as PMS and bloating, irregular periods and painful cramps. Irregular periods are a reality for a lot of menstruators. Here are some common causes of irregular periods:

Common Causes of Irregular Periods Infographic

The uncertainty and unpredictability of getting irregular periods can be extremely stressful to deal with. It takes a toll on not only your physical health but also your mental health. It becomes necessary, in such cases, to make serious lifestyle changes like practising yoga regularly. Here are some asanas that help balance your hormones and regularize your periods.

Yoga Asanas for Regular Period Infographic

Dhanurasana (Bow Yoga Pose)

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The bow pose is a backward bending yoga pose that gives your lower back, hips and thighs a great stretch, thus removing any stiffness accumulated in them. Since these are the areas that feel sensitive and bloated during menstruation, it’s a good asana to do when you’re on your period.

Follow these steps:

Lie down on your stomach.
Keep your legs slightly apart.
Fold your legs at your knees.
Hold your toes.
Raise your thighs and trunk off the floor at the same time.
Stay in this position for a few seconds before releasing.

Baddha Konasana (Butterfly Yoga Pose)

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The butterfly pose exercises the pelvic region, thus relieving stiffness and pain from the stomach, back, hips and thighs during menstruation. Even when you’re not on your period, it’s a great kegel exercise that you should do every day.

Follow these steps:

Sit down on the floor.
Keep your back straight and shoulders relaxed.
Bend your knees and join your feet.
Flap your thighs up and down like the wings of a butterfly.

Ustrasana (Camel Yoga Pose)

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The camel pose is a great way to alleviate nausea during periods and allay the pain and cramps experienced around the pelvic region. It also gives your back a good stretch, which can feel stiffer than usual when you’re menstruating.

Follow these steps:

Kneel down on the floor.
Lean back and hold your ankles.
Stay in this position for some time.

Janu Sirsasana (Head to Knee Yoga Pose)

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If your stomach feels bloated during your periods, the head to knee pose will really help you. It gives your lower abdomen a good massage. It also calms you down and thus, allays mood swings.

Follow these steps:

Sit down on the floor.
Fold one leg such that your foot touches your inner thigh.
Extend the other leg in front of you.
Bend forward and touch your head to the knee.
Stay in this position for a few seconds before switching sides.

Bhujangasana (Cobra Yoga Pose)

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The cobra pose is yet another asana that stretches your lower back and abdomen. A lot of menstruators experience pain in that region when they’re on their periods, so it is really beneficial for them.

Follow these steps:

Lie down on your stomach.
Place your palms on the floor next to your shoulders.
Lift your upper body off the floor with the support of your arms.
Stay in this position for a few seconds before releasing.

Malasana (Garland Yoga Pose)

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The garland pose opens your hips joints, thus improving their mobility and relieving any stiffness accumulated in them. It also gives a good stretch to your lower back, hips, hamstrings and thighs, which are the main areas where menstruators experience cramps.

Follow these steps:

Stand with your feet shoulder-width apart.
Join your hands in front of your chest in a praying pose.
Bend down into a deep squat.
Maintain your balance in this position. Keep your back straight and shoulders relaxed.

Bitilasana Marjaryasana (Cat-Cow Yoga Pose)

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Cat cow pose gives a good stretch to your spinal cord, thus getting your mind and body to work in tandem. This reduces the likelihood of you breaking into mood swings during your period. Moreover, this asana gives a good stretch to sensitive areas like your lower abdomen and back.

Follow these steps:

Go down on all fours.
Keep your neck in line with your back.
Breathe in and hunch your back.
Breathe out and arch your back.
Repeat a few more times.

Frequently Asked Questions:

Q. Is it good to do yoga during periods?

A. Yoga helps balance your hormones and keep severe menstrual symptoms at bay. It relieves period cramps, reduces bloating and brings irregular cycles back on track.

However, steer away from super intense asanas when you’re on your period.

Q. Can yoga affect your period?

A. Regularly practising yoga can help you get through your periods more easily by relieving menstrual cramps. It also allays premenstrual symptoms like bloating, nausea and irritability.

Q. Can I do Butterfly yoga in periods?

A. Yes. The butterfly pose exercises the pelvic region, thus relieving stiffness and pain from the stomach, back, hips and thighs during menstruation.