Yoga For Periods: 5 Yoga Asanas To Ease Menstrual Problems

6 min read

Yoga Asanas
Anushka Nagarmath
I love reading, writing, learning new languages and making poems out of every little thing. I believe that every story is worth telling, as long as it is told with kindness.

The art of yoga asanas combines mindfulness with physical exercise. It is a gentle mix of mental, spiritual, and bodily movements, combined in the form of various poses, known as asanas. Yoga is not just a practice — it is a school of thought, a culture, and a tradition that has been passed down generations. 

It has constantly evolved with time, adapting to modern needs, while also staying true to its core values of clarity, discipline, and harmony.

Yoga is a diverse practice and includes poses geared towards eyesights, mental health, pregnancy, etc. It ranges from low to high-intensity movements, allowing you to choose the ones which suit you the most. There is always a yoga pose that will be fitting for your current situation in life and the peace you are seeking.

One such set of yoga poses focuses on relieving menstrual problems.

 When you are on your period, the body can feel especially vulnerable. You might experience discomfort in various regions and emotions might be at a peak. At such a time, a gentle release of tension is needed to soothe you through the pain. This is where the magical benefits of yoga come in.

Today, we are going to tell you all about yoga asanas to ease menstrual problems. 

Is it safe to do yoga asanas to ease menstrual problems?

Exercising on your periods might not seem very tempting. You may feel bloated and experience abdominal discomfort, such as cramps. It might make you want to stay in bed and wallow in all the messy emotions. And you absolutely deserve the rest.

But sometimes a small break can help you distance yourself from the pain. It can distract you and bring your focus to other pleasant feelings. 

This is exactly what yoga asanas do. They guide you deeper into yourself, sifting through those layers of anger and sadness, to connect with your inner peace, instead. They are easy on the body, stretching out your tense muscles, allowing your lungs to take in a breath of relief. This kind of yoga relieves menstrual cramps, breast tenderness and eases other discomforts (both physical and mental). 

Yoga can be safely done while you are on your period. It doesn’t require intense activity. It focuses more on slower, languid movements and breathing practices. It allows you to approach the asanas at your pace. It is more an art of patient self-exploration than anything else. 

Plus, the poses are geared towards your back and your abdomen, stretching the pain out from those areas. 

If you have a regular exercise routine that you tend to break during your period, yoga asanas can be a great alternative. They can help you sustain your healthy habits. 

5 Yoga poses for your period 

Before trying out yoga poses for your period, remember to take it easy. Start from simpler poses and build your way up, as per your comfort. Listen to your body’s voice and follow what it tells you to do. 

If you feel uncomfortable, take a break and breathe it out. Always allow yourself to rest and do these poses in your time. Remember that strength shows up in different ways for different people.

That being said, if you are doing these poses, make sure you are on a firm and nice mattress. Then, get ready to do these 5 yoga asanas to ease menstrual problems:

Cobbler’s pose
Yoga Asanas To Ease Menstrual Problems

Let’s start with the cobbler’s pose, also known as baddha konasana. This is fairly easy and supports your lower body.

  1. Start by sitting on the mat with your legs outstretched in front of you.
  1. Slowly bend your knees, bringing your feet towards your pelvis. Let the soles of both feet touch.
  1. Hold your feet with your hands, or put your hands under them for support. Draw them as close to your body as possible. Do not strain your knees or cause any pain.
  1. Press the outer lines of your feet together, firmly. Keep your spine straight and feel its resilience in staying tall.
  1. Breathe deeply a few times and then relax.

Make sure to not overpull or overstretch your feet. You can use bolsters for support and modify this pose as per your needs.

This pose soothes the digestive system, relieving troubles like constipation, diarrhea, and stomach discomfort that can happen during your periods. It also makes you feel more present in your body and calmer. 

Child’s pose

Let’s move to the simple child’s pose. This is a good pose for beginners and can be made easier with support, if necessary.

  1. Sit with your knees on the mat. Then, spread your knees as wide as the breadth of the map. Let the top of your feet touch the mat and keep your big toes side by side. 
  1. Then, fold forward, as much as possible. You can do it until your belly is between your rights and your forehead is touching the mat. 
  1. As you bend, extend your arms in front of you, keeping them palms-down on the mat. 
  1. Slowly relax your hips and stretch out your back muscles.
  1. Focus on your breathing and inhale deeply a few times.

You can make changes to this pose according to your comfort. If you don’t want the forehead to touch the mat, you can also place it on a block, instead. 

This pose flexes the abdominal muscles and organs, stretching out your neck, shoulder, and back. Through this, it relieves menstrual cramps while also releasing the tension from stiff back muscles, as can happen during periods. It also centres your focus on calmness and relaxation.

Reclining twist pose
Yoga Asanas To Ease Menstrual Problems

Let’s take this one step higher with the reclining twist pose. Remember to only stretch as per your comfort.

  1. Lie on your back on the mat. Keep your arms outstretched beside you, in line with your shoulders.
  1. Slowly stretch your left leg in front of your body. At the same time, bend your right knee, hugging it to your chest. 
  1. Inhale and start crossing your right knee over your body’s midline. Continue moving it towards the mat on your left side. 
  1. Turn your head to your right side, looking at your right arm outstretched beside you, arms pointing to the ceiling. You can keep your left hand lightly touching your right knee. 
  1. Make sure that both shoulder blades are touching the mat. Don’t overdo the twist and respect the boundaries of your body.
  1. Deeply breathe a few times. Feel the length of that stretch along your body.
  1. When you feel ready, slowly turn your head back to the centre and straighten your torso 

and legs.

  1. Repeat this position on the other side.

You can make modifications to this pose as necessary, such as putting a pillow under your head to support your neck, etc.

This pose helps alleviate the back and joint pains that often occur due to menstruation problems. It also stimulates blood flow and the digestive organs. It brings forth a sense of relaxation and release.

Head to knee pose
Yoga Asanas To Ease Menstrual Problems

Let’s do another simple pose to stretch the body. Try and notice each movement of your muscles while doing the same.

  1. Begin with both legs outstretched in front of you. 
  1. Bend your left knee, bringing your left foot towards your right thigh. Keep your right leg outstretched.
  1. Then, centre your body over the length of your right leg. Slowly fold forward, sliding your hands over the right leg, towards the right foot. If your hands do not reach your foot, you can place them wherever they reach.
  1. Bend as much as you are comfortable doing. Then, keeping your hands on your right foot, either maintain this position or relax your head to look downwards.
  1. Take deep breaths, feeling the stretch. 
  1. When you feel ready, sit back up, straighten both legs and repeat on the other side. 

Only bend as much as you can. Do not push yourself beyond limits or else you will only be in even more pain. 

This pose stimulates the reproductive and abdominal muscles, supporting the digestive system and easing menstrual cramps. It also reduces stress and fatigue, bringing clarity to your mind, body, and soul.

Corpse pose

Let’s end with a very comfortable pose that will relax your mind and your body.

  1. Lie on your back on the mat and keep your arms stretched at your sides, palms facing up.
  1. Slowly inhale and exhale, feeling the breath travel through the cavity of your torso.
  1. Let a wave of relaxation travel down your body, from the top of your head to the soles of your feet. Stay in this position as long as you want and simply feel the joy of existing.

Although the savasana might seem simple, it actually works wonders. You might often feel stiff and tense during your periods. The savasana will allow you to let go of that pent-up stress, both physically and mentally. It will leave your body feeling looser and lighter.

Hence, there are many ways in which yoga relieves menstrual cramps and pains. Every asana has a restorative, easier version that you can try. If you have back troubles or similar problems, always be extra careful and don’t do stretching poses before asking a healthcare professional. 

Always allow yourself to progress at your pace and respect the comfort of your body.

Practising mindfulness on your period

Yoga Asanas To Ease Menstrual Problems

Other than yoga asanas to ease your menstrual problems, you should also take care of yourself in other ways. 

There is a range of products available to make your experience more comfortable, such as tampons, sanitary pads, menstrual cups, etc. Don’t feel afraid to try out different products until you find the one that suits your needs the best.

Also, make sure to eat well, such as foods rich in iron and protein, while also drinking lots of water. Your body is doing extra work and so, it needs to recharge. Get plenty of rest, use soft and cosy pillows, and hot water bags to relieve cramps.

Try journaling, listening to music, and watching your favorite shows. Talk to your friends or take space for yourself if you need it.  Hug and hold yourself, spend time connecting with your body at its most vulnerable, and soak in those rising emotions.

Don’t let anyone make you feel bad for how you practice self-care during such things. Remember that pampering yourself through your period is also a strength.

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