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Yoga Poses For Period Cramps

Baddha Konasana: Bound Angle Pose

5 Yoga Poses To Ease Menstrual Cramps | Hauterfly

Baddha Konasana: Bound Angle Pose

Diarrhea and constipation are common during periods, owing to the production of prostaglandins, which force the uterus to contract. It’s not a lot of fun, but luckily, bound angle posture can assist as yoga to reduce period pain.

It soothes the digestive system and aids with unpleasant period cramps. This pose stimulates the ovaries, making them powerful for reproductive health. Hold your body for some time in a bound angle posture if you’re feeling tired it’ll help you re-energize.

Yoga For Menstruation Cramps Best Solution

The best long-term solution for menstruation cramps is the introduction of Yoga asana in your life. Yoga is a thousand of years old time-tested side effects free solution for all physical and mental ailments including menstruation cramps during periods.


Yoga works both on the body and on the mind. It strengthens the body physically and also relaxes the mind, which prepares the body to handle all kinds of pains and discomforts during the periods.

How To Do It

To do childs pose, start by kneeling on your mat. Your knees should be separated about hip-width apart, or wherever is comfortable. From a kneeling position, lean forward and stretch your arms out in front of you on the mat. Feel the stretch throughout your spine. Rest your head on the mat if it can reach. You may also use a cushion if you cant reach your forehead to the mat. Hold this pose for at least five breaths, and up to five minutes to experience the full benefits of this relaxing pose.

A yogi doing standing forward fold pose outdoors.

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Supta Baddha Konasana: Reclined Bound Angle Pose

Supta Baddha Konasana: Reclined Bound Angle Pose

Do you receive monthly anxiety with periods that make you feel uncomfortable?

Yoga to reduce period pain can also minimize the mood swings to keep you going. This is a necessary stance for you. Bound angle is identical to the reclining bound angle only you’re leaning backward instead of forward.

This posture alleviates a long list of menstrual symptoms varying from exhaustion and sleeplessness to anxiousness and headaches. Your period has no chance against this soothing posture. The stomach muscles relax when you lean back into the pose, which can help relieve cramps.

Janu Sirsasana Or Head

7 Best Yoga Poses To Get Relief From Menstrual Cramping
  • Sit with back and neck straight.
  • Now, you outstretch both the legs in front of you.
  • After that, bend the left knee and bring the sole of the left foot to the inner thigh of the right leg.
  • Bend down and bring the torso over the extended right leg. Bending should not be from the lower back but the hips in this pose. It is an active position of the spine and long neck.
  • Maintain the position and hold onto the ankle or calf.
  • Now, exhale and relax the body.
  • Continue the pose with the other leg too.

Benefits: Another exercise for period cramps, the forward bend position stretches hips, groin, and hamstrings muscles. It also stimulates abdominal and reproductive muscles. It relieves fatigue, headaches, anxiety, menstrual cramps and helps deal with mood swings. It is also effective against the symptoms of menopause.


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/5bound Angle Pose Or Baddha Konasana

Step 1: Sit down comfortably on the ground with your legs stretched in front of you.

Step 2: Now fold the knees and bring the soles of both the legs together in the front of you.

Step 3: Hold the toes of both the legs with your hands and gently bring the heels close to the pelvis.

Step 4: Inhale and relax your body. Keep your spine straight, shoulders relaxed and look straight.


Step 5: Exhale, press your knees on the ground and gently bend forward from your hips toward your feet.

Step 6: Go down as far as possible, keeping your spine straight.

Step 7: Stay in this position for a few seconds, then come back to the starting position.

Yoga Position # : Corpse Pose

This pose is a frequent ending pose for yoga courses, and it can be especially useful in the practice of mindfulness to overcome menstrual pain. This one is less about stretching your body and more about relaxing or focusing your mind.

Corpse pose is also called Savasana. Lie flat on your back, and rest the palms of your hands facing up. Slowly relax your body, starting with the top of your head, then your neck, your shoulders, your spine, your arms and hands, your thighs, your calves, your ankles, and finally your feet.


Meditative breathing will help you focus on something other than period pain. Corpse pose is the best time to practice your diaphragmatic breathing . Take long, deep, and controlled breaths and avoid quick, shallow breathing.

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Head To Knee Forward Bend

Another forward bend? Yes. And for good reason. The stimulating effect that forward bends have on the abdominal and reproductive muscles are unparalleled. The head to knee forward bend is another pose that can be modified to your experience level. No matter how you modify it, head to knee forward bend supports your reproductive and digestive system, relieves anxiety, fatigue, headaches, menstrual cramps, and can even help soothe mild depression.

Even if you just cant bring yourself to head to a yoga class, doing one, some, or all of these yoga poses at home will help you to manage your period pains. Because lets be realsoothing your cramps and headaches with sugary snacks and Netflix binges is only a temporary fix. Practicing yoga for even a few minutes a day will help you feel better, longer.

Supine Bound Angle Pose

Yin Yoga Pose for Menstrual Cramps

This pose is incredibly helpful for women who experience the more traditional cramps in the abdominal area during their periods. The key to this pose is to use props under the knees so you can relax deeply. Its not so much about feeling a stretch as being able to support yourself to relax. You can also use supports or pillows behind your back and head to make yourself more comfortable. This pose is accessible to everyone.

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How Yoga Gives You Relief From Menstrual Cramps

Studies have found that yoga has been linked to reducing menstrual cramps effectively. It works by reducing the severity of the symptoms and also helps in pain relief.

Extensive research has found that practicing certain yoga poses have helped women to deal with bloating. Some women have also got relief from breast tenderness. Those who have been engaged in regular yoga practices experienced better mood cycles, reduced constipation, and most importantly, less menstrual pain than before.

What Do You Need To Keep In Mind When Practicing Yoga On Your Period

First, remember that your period is completely unique to you. Boland says its critical to listen to your body, and practice only in a way that feels right to youno matter where you are in your cycle. You may crave an intense hot yoga practice or just want to sit in Sukhasana for a few minutes. Both of these choices are completely OK.

The days of your menstrual cycle can also help guide your practice. By day three or four of your period, when your cramps decrease, you may opt to increase the amount of movement youre doing, Boland says.

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Happy Baby Massages Out The Spine And Gets You To Smile

Level: Intermediate

How to do this pose: If youre new to yoga, the happy baby pose may look a bit silly, but its wonderful for rolling out your spine and harnessing natural kinetic movement. Lie on your back and bring your knees close to your chest with your heels parallel to the ceiling. Your knees should be close to your armpits. Grab the outside edges of your feet and slowly start to rock side to side and back and forth. Dont forget to smile ear-to-ear and channel your inner child.

Tip: If your chin extends upward of your shoulders come off the ground from lack of flexibility, grab your ankles or shins instead. Whats important is that your chest remains open and flush against the ground.

Bhujangasana Or Cobra Pose

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  • Lie down on the stomach.
  • Keep the legs straight and feet together.
  • Now, place your palms under the shoulder on the floor.
  • Push yourself using your hands.
  • Lift the head, shoulders, and belly off the floor.
  • Keep your neck straight and gaze forward. You have to lift the belly completely off the floor to do a full cobra pose.
  • Breathe and hold the pose as long as you can.
  • Now relax and move back to the original position.
  • Repeat at least 2-3 times.

Benefits: The cobra pose stimulates abdominal muscles. It is a backbend that stretches the front abdomen muscles and tones the back muscles. It relieves back pain and anxiety, and improves mood as suggested by a study. As per another study, yoga positions also help women during menopause by improving the quality of their life.

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/7reclined Bound Angle Or Supta Baddha Konasana

Step 1: Lie on your back with your legs extended and hands by your sides.

Step 2: Bend your knees and bring the soles of both legs together at the centre.

Step 3: The edges of the feet should be resting on the ground.

Step 4: Stretch your hand outward and take deep breathes.

Step 5: Stay in this position for a few seconds and get out of the pose.

Reclined Bound Angle Pose

Benefits: This calming, restorative pose relieves cramps, stretches your inner thighs and hips, and calms your nervous system.

Take a bolster, pillow, or rolled-up blanket or towel and place it vertically on the mat. Begin in Staff Pose with your legs extended in front of you, bumping your hips up to the edge of your prop. Bend your knees while drawing your heels in toward your body. Press the soles of your feet together and drop your knees out to each side. Slowly lower yourself down on your mat, resting on your elbows as needed until you can rest fully on your prop. Rest your arms by your sides with your palms facing up. Relax your body and focus on lengthening through your spine to your tailbone. Stay in this pose for up to 10 minutes as you decompress and clear your mind.

Looking for an online yoga class to help you beat period pain and PMS each month? Try out Naya Rappaports Yoga for Cramps class on Alo Moves to find relief for cramps, lower back pain, fatigue, and more. Get started on Alo Moves with a free 14-day trial.

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How Does Period Yoga Alleviate Cramps And Other Period Symptoms

Many experts agree that exercising during ones period is healthy because proper physical activity has the ability to do the following:

  • Improve blood circulation
  • Boost energy and
  • Improve the quality of sleep.

Yoga can give all of the above benefits and more. However, exercising during ones period can be tough because of mood swings, aches, and fatigue we get it. The best part about period yoga is that its gentle and relaxing and can help anyone to get over the aforementioned hurdles easily.

Furthermore, the positions in period yoga helps to soothe the body in a more targeted manner.

/5forward Bend Or Uttanasana

Yoga In Bed During Period | Yoga Poses for PMS & Cramps

Step 1: Stand on the ground with your feet hip-distance apart from each other.

Step 2: Now inhale and stretch both your hands above your head towards the ceiling. Your body should be in a straight line and spine neutral.

Step 3: Exhale and begin to hinge at the hips and fold forward over the legs. Your torso should be over your legs like a waterfall.

Step 4: You can bend your knees slightly to put less strain on your lower back. If you can, then bring your fingertips to the ground or press the palms against the calves.

Step 5: To come up, inhale and gently place your hands onto your hips. Press your tailbone and contract your abdominal muscles to rise up slowly.

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When Cramps Have Got You Down Movement May Be The Last Thing You Wantbut Sometimes It’s Just What You Need

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Theres no denying itthat time of the month can be painful. If youre experiencing period cramps, you may want to lay on the couch all day until you start to feel better. And while that is entirely permissible, gentle movement like yoga may actually help relieve your period cramps. Colleen Boland, a California-based yoga teacher, says that practicing poses that generate movement through your pelvic region during your period can help ease cramping in that area. Additionally, the effectiveness of this type of movement isnt limited to those days when youre stocking up on feminine products. Regular movement and activity throughout your cycle may also reduce the severity and prevalence of period cramps.

Viparita Karani: Inverted Leg Pose

Viparita Karani: Inverted Leg Pose

This stance has several muscular, psychological, and emotional advantages. Like most other postures, an inverted leg stance improves blood circulation and metabolism, decreases blood pressure, increases energy, and calms the nervous system.

It’s also known to help with reasoning skills and creative abilities . Even in the middle of turbulent mood swings, inverted leg posture might help you retain your cool emotionally.

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Relax Take A Deep Breath

If you can’t push yourself to attend a yoga class, you can still manage your period aches at home by practicing one, several, or all of these yoga poses for period pain. Let’s face it, sweet foods and internet sprees are only a momentary treatment for cramps and pains. Even a few moments of yoga a day can help you feel refreshed and better for a longer period.

Wide Angle Seated Forward Bend

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Speaking of mind-calming poses, wide angle seated forward bend is where its at. On your period or not, stretch into this pose when the stress of life is getting to you. Like with every other pose, the benefits arent singular. This forward bend helps to stimulate your abdominal organs, leading to less painful cramps .

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When To Talk To Your Provider About Your Menstrual Cramps

Sometimes it can feel like nothing helps your painful period symptoms. You may have tried yoga, special diets, pain medication, massage, and more without success. You may need to be evaluated for a condition like PCOS, endometriosis, or other conditions that cause painful periods.

You should talk to your doctor about period cramps if your pain is interfering with your ability to lead the life you want, if you have a diagnosis for a condition that is not currently controlled with medication or other treatments, or if you want to learn about more options for controlling your period pain.

/5suffering From Period Pain

Regardless of your age group or your fitness levels, the nasty symptoms of the monthly menstrual cycle can disrupt anyone’s daily routine. Bloating, cramping, headaches, nausea, these are some common problems that every woman has to deal with once in a month. Periods do not only cause physical pain, but can also be emotionally tiring. Most people depend on over-the-counter drugs or on natural remedies for relief, but some simple yoga poses can also help.

It is widely believed that one should not get involved in any kind of workout when bleeding. On the contrary, performing some simple yoga poses can help to soothe your period pain. Here are 4 best yoga asanas you can try when dealing with period pain. These poses relax your uterus muscles and reduce the pain.

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The 4 Best Yoga Poses For Period Cramps

The specific poses that alleviate period pain and PMS symptoms are often subjective. Garden has observed that for some of her clients, a general flow that includes many different types of postures has been helpful, as it moves the body in a variety of ways.

But according to Garden and another longtime yoga teacher, Sara Hess, who adapted both her yoga practice and teaching after being diagnosed with Stage 4 endometriosis, restorative yoga can be a good place start.

Hess has found that this family of poses can create a nurturing and opening feel for the uterus to relax and heal, continuing, the uterus is the strongest muscle in the body, but it commands surrender. Restorative help us to surrender more deeply within our uterus.

What classifies a posture as restorative is both the use of multiple props, so the body is fully supported, and longer hold times. As such, the postures below can be held anywhere from 5-20 minutes, as long as youre feeling supported.

In addition to physical poses, Garden recommends spending time on pranayama, which are the breathing practices of yoga, and deep relaxation meditations.

/7bound Angle Pose Or Baddha Konasana

Yoga Pose to Relieve Menstrual Cramps

Step 1: Sit down on the ground with your legs stretched in front of you and hands by your sides.

Step 2: Fold the knees and bring the soles of both legs together in front of you.

Step 3: Hold the toes of the legs with your hands and bring the heels closer to the pelvis.

Step 4: Inhale and relax your body. Exhale, press your knees on the ground and gently bend forward from your hips to the front.

Step 6: Go down as far as possible without compromising the structure of your spine.

Step 7: Hold the pose for a few seconds, then come back to the starting position.

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