Ease Period Pain Fast: 10 Yoga Poses for Cramps You Can Try Today

Periods are a natural part of women’s lives, but sometimes, they come as a challenge, which is known as cramps. Most women face menstrual cramps every month, whereas for many, these cramp pains are just a minor inconvenience. These painful sensations, such as bloating in the stomach, fatigue, and back pain, can disrupt your daily routine, reduce productivity, and negatively impact your overall mood. When talking about these menstrual cramps, they occur due to the release of prostaglandins, hormone-like substance that triggers the uterus to contract and shed its lining. There are many lifestyle factors which can affect cramps badly, like dehydration, lack of exercise, smoking, and high intake of caffeine.

To get instant relief from the pain, most women rely on painkillers, which may work for a shorter period, but they come with side effects and also don’t provide long-term solutions. That’s where yoga comes in, Yoga poses for period cramps can ease the pain in your body while also helping to relax your mind, offering a complete sense of comfort and relief

Why Does Yoga Work for Period Cramps?

Yoga encourages gentle movement and mindful breathing, both of which can ease your uterine tension, reduce inflammation and help improve blood circulation in the body.

1- Relaxes the Nervous System- During the time of menstruation, the body’s stress levels can be raised, which leads to a high level of pain.

While focusing on gentle breathing and rhythmic movement, yoga creates a place where your body can feel safe and capable of coping with discomfort.

2- Helps Improve Blood Circulation- One of the key reasons why cramps occur is due to the inability to flow blood in the pelvic region. Some yoga poses, especially those that open the hip and pelvic area, help better blood circulation in the ovaries, uterus and lower abdomen.

3- Encourages Mind and Body Awareness- Menstrual cramps can be a roller coaster, as they take a toll on your mood swings, due to estrogen and serotonin levels. Yoga practices are gentle and help in producing dopamine levels [ happy hormones], boosting your mood naturally. Practising for just 15 to 20 minutes a day during your period can help you with mood swings.

4- Supports Hormonal balance: Hormones play an essential role in how you feel during your period days. Yoga can help balance hormonal changes in the pituitary, thyroid, and adrenal glands.

How to Do Yoga Safely During Your Period? 

While yoga is the safest zone in reducing period cramps, below are some rules that you should keep in mind-

1- Try to avoid inversion techniques like headstands or shoulder stands, especially during the days of heavy flow.

2- Always listen to your body- don’t try to push yourself into challenging poses, or force anything.

3- Try to use cushions and folded blankets for full support to the body.

4- Always remember to stay hydrated and wear comfortable clothes.

10 Yoga Poses To Reduce Period Pain

Although there are many types of yoga poses, some recommended yoga poses for period cramps to boost your mood during these painful days are –

1- Child’s Pose

A child’s pose is a resting position in a forward bend which stretches the spine and reduces any tension in the lower abdomen, hips and back area. It allows you to take a break from the outer world and focus on breathing. Practising a child’s pose gently compresses the abdomen, providing relief from lower pain, and promotes deep and conscious breathing.

How To Practice[ Step by Step]

1- While kneeling, sit back on your heels

2- Slightly bend toward the mat, keep your lower abdomen between the gap of your thigh and touch the ground

3- Your hand should be pointing forward, with the palms facing downward, or you can rest your hands alongside your body.

2- Cat-Cow Pose

The cat-cow pose is a gentle movement that helps flow the movement between two poses, warming up the spine and increasing flexibility. It is commonly used in the beginning to warm the spine while doing any asanas or exercises. During periods, it helps in relieving the lower back and abdominal region pain.

How To Practice [Step-By-Step]

1- First, find a comfortable place where you can do this pose; you can even perform this pose on the bed as well. 

2- Come onto your hands and knees, like a tabletop position.

3- Keeping your back spine straight while looking at the ground.

4- Now inhale, let out, let your belly fall towards the ground or mat.

5- Try to expand your chest and stretch the whole body while looking upwards.

6- Now exhale, while tucking your tailbone and rounding your spine.

7- Tucking your chin towards your chest.

4- Continue this position or movement with your breath. 

3- Reclined Bound Angle

A reclined bound angle is a gentle yoga pose for period cramps, where you lie on your back with your feet together, allowing your knees to fall apart on the ground, like a diamond pose. It provides deep relaxation while gently opening your hips and lower abdomen.

How to Practice [ Step-by-Step]

1- Begin this pose by lying down.

2-Now bring your toes together and let your knees fall apart.

3- Let your arms rest at the side of your body.

4- Now, close your eyes. Deeply inhale and exhale. Be gentle and slow with your breath.

5 – You can use cushions to support your back and neck if required

4- Legs Up The Wall

Legs up the wall is a restorative yoga posture where you lie on your back with your legs extended vertically towards the wall. This is a yoga pose for irregular periods and bloating issues that can benefit from period cramps. It supports digestion, improves sleep quality, and relieves mental discomfort.

How To Practice [Step-By-Step]

1- Sit next to a wall with your hips touching it.

2- Gently lift your leg upwards,

3- Adjust in a way so that your back rests properly, without any discomfort.

4- Letting your arms rest alongside, close your eyes and relax.

5- Breathe deeply and slowly.

5- Butterfly Pose

Butterfly pose, also known as Baddha Konasana, is a yoga pose for irregular periods and promotes relaxation to the body. This gentle seated position helps open the Hips and inner thigh areas that often hold tension during menstrual cramps.

 How to Practice [Step-by-Step]

1- Sit comfortably on the floor with your back spine straight.

2- Then, bring the soles of your feet together and knees fall apart, making your legs in a diamond shape.  

3- While holding your feet, try to bring them closer to you as much as you can comfortably.

4- Gently flutter your knees up and down like the wings of a butterfly.

6-Cobra Pose

One of the other yoga poses to reduce period pain is the cobra pose, which strengthens the abdominal muscles, opens the chest, and improves overall flexibility. Practising the cobra pose daily during your period helps in improving blood circulation, stretches the abdominal muscles, opens the chest area, and relieves lower back pain.

How to Practice [Step-by-Step ]

1- Lying flat on your belly, while keeping your legs extended and forehead bent on the mat.

2- Now, bend your elbows on the mat with your palms facing down.

3- While inhaling, lift your shoulders.

4- Keep your lower body grounded, hold this position for a while

5- Then, exhaling, come back to your normal position.

6- Repeat this posture for at least two or three minutes.

7-Supine Twist

Another yoga pose to reduce period pain is the supine twist, which is known for its calming and detoxifying properties, and involves a gentle spinal twist while lying on your back. It helps reduce pain during the period. This pose helps in reducing menstrual pain, bloating and gas-related problems.

How to Practice[ Step by Step]

1- Start by lying straight on a comfortable surface.

2- Now, gently glide your right knee towards your opposite side[ left knee] while allowing your torso to twist.

3- Spread your right hand on the top of the twisted knee to help you support more, and your left hand out to the side.

4- While holding this position, breathe slowly and deeply.

5- Repeat this position for the other side also.

8- Knees to Chest Pose

When period pain becomes unbearable, it’s time to move your body and try some postures that help relieve the pain. The knees-to-chest pose is worked by lying on your back and bringing your knees closer to your chest. This pose stretches the spine gently by gently twisting it, and soothes the pelvic region.  

How to Practice [Step-by-Step]

1- Begin lying on your back on a comfy surface.

2- While keeping your back and head on the floor, bring both of your legs towards your chest.

3- Hold this position for a moment and focus on your breath by breathing deeply and slowly.

4- Then let go of your knees towards the back to the neutral position.

9 – Bridge Pose

Period cramps can leave you feeling heavy, low, and fatigued. Practising daily, especially the bridge pose, can help alleviate your pain by gently lifting your body and stimulating the pelvic area. This pose helps reduce back stiffness and fatigue, while also improving circulation in the pelvic region.

How to Practice[Step by Step }

1- Start by lying down on a comfy place, with your knees slightly bent.

2- Keeping your hand alongside the body

3- Inhale slowly while lifting your hips slightly upwards towards the ceiling.

4- Holding this position, breathe slowly and at least take five to eight breaths.

5- Then go to the neutral position and relax.

10- Happy Baby Pose

Another simple yet effective yoga pose to reduce period pain is the happy child pose, as it gently stretches the pelvic area and your lower abdomen, giving you relief and a sense of lightness and playfulness. Not only this, but this pose helps with lower back stiffness, relieves abdominal pain, and calms the mind and body.

How to Practice [Step-by-Step]

1- First find a comfortable place where you can do this pose. This pose can also be done in a bed.

2- Then curve your knees while bringing them towards your chest.

3- Reaching up, try to hold your ankles with your feet.

4-  Now, open up your knees wider apart, while keeping them bent at 90 degrees. 

5- Now gently rock side by side; this way it will help massage your lower back and hips.  

6- Stay in this position, breathe slowly and deeply, and take at least five to six breaths. 

Want to feel even better after yoga? Try these lifestyle changes.

Have you completed your session, and are you feeling recharged and calm? Start your day with warm herbal teas like ginger or chamomile, which can help during your period and support better digestion. Avoid taking caffeine, sugar, and processed foods. Try including nutrient-rich foods, such as fruits, soups, and dark chocolates, which are low in sugar.

Taking a few-minute walk outside can help you stay connected with yourself and feel better, as nature has the power to heal all problems.

When Should You Visit the Doctor for Period Pain?

Period pain can be mild to moderate and is generally considered normal. However, the intense pain is something you should never avoid. Practising yoga poses and integrating lifestyle changes into your daily routine can help relieve period pain. However, if the pain and symptoms occur more frequently than usual, consulting a professional doctor is crucial to achieve better results. Below are some symptoms-

1- If you sense intense discomfort

2- Periods continued more than six to seven days.

3- Symptoms of unusual pain, fever, nausea or fatigue.

4- Sudden change in your menstrual period.

5- Pain that keeps going despite using any medication or pills.

Yoga can be a valuable support system for your body during these days if you practice it continually. Since pain occurs only when the body fails to function correctly, it requires minimal movement and strength to stay healthy. It’s always important to listen to your body and seek guidance from a professional if necessary.

Conclusion

Every woman experiences period cramps, as it is a part of life, but that doesn’t mean you should reach out for medicines every time, while suffering in silence. Yoga offers a gentle yet powerful way to reconnect with yourself, which calms both mind and body, and naturally relieves pain during your period. These ten yoga poses are not just for stretches,  but they are a powerful tool to help you ease your period pain. And the best part of this yoga pose is. It can be done while lying on the bed, and it also doesn’t need any extra tools.