Let’s be completely honest: when painful menstrual cramps hit, doing anything physical might be the absolute last thing you want to do. Curling up with a heating pad usually sounds a lot better than getting on a yoga mat!
It is completely valid to just want to rest, but if you are desperate for relief, gentle stretching can work wonders. Targeting the areas that hold the most tension—your belly, pelvis, hips, and lower back—can significantly ease your period pain. Plus, the deep breathing involved in yoga helps reduce the emotional symptoms of PMS.
Whether you are a seasoned yogi or a total beginner, here are 5 of the best yoga poses to help soothe your menstrual cramps
1. Adapted Child’s Pose
This is a familiar, deeply comforting pose that specifically targets menstrual pain radiating in your lower back.
- How to do it: Start on the floor on your hands and knees. Widen your knees slightly farther apart than usual to give your belly plenty of room. Fold forward, extend your arms out, and lean your forehead on the mat.
- The focus: Take five slow, deep breaths from your belly (diaphragmatic breathing). Relax your hips and let your lower back stretch out gently.
2. Cat-Cow
This gentle, two-part flowing motion warms up your back muscles while stretching and toning your aching abdomen.
- How to do it: Start on all fours, ensuring your hands are under your shoulders and your knees are under your hips.
- Cow Pose: Inhale deeply, drop your belly toward the ground, and gently lift your head and tailbone toward the sky.
- Cat Pose: Exhale slowly while rounding your spine toward the ceiling, tucking your chin and tailbone downward.
- The focus: Move slowly between these two poses 5 to 20 times, letting your breath guide the movement.
3. Reclining Twist
When both your lower back and lower belly are throbbing, a reclining twist offers incredible, full-torso relief.
- How to do it: Lie flat on your back. Bend your left knee and gently lower it across your body to the right side. Reach your arms out wide into a “T” shape with your palms flat on the ground, and look over your left shoulder.
- The focus: Hold for five deep breaths to relax your back, hips, and shoulders, then repeat on the opposite side.
4. Pigeon Pose
We carry a massive amount of tension in our hips, and period cramps only make that worse. Pigeon pose is the ultimate hip-opener.
- How to do it: Start on all fours. Bring your right knee forward toward your right wrist, resting your shin on the floor. Slowly slide your left leg straight back behind you.
- The focus: You should feel a deep stretch in your left hip and along your right side, but it should never be sharp or painful. Hold for several breaths, then switch legs. Tip: Keep your hands on the ground for balance!
5. Corpse Pose (Savasana)
This classic finishing pose isn’t about stretching your body; it’s about relaxing your mind and practicing pain-relieving mindfulness.
- How to do it: Lie completely flat on your back with your legs relaxed and your arms resting at your sides, palms facing up.
- The focus: Do a mental body scan. Starting from the top of your head, consciously relax your neck, shoulders, spine, arms, and legs all the way down to your toes. Practice long, deep belly breaths to help shift your focus away from the pain.
When to Talk to Your Doctor
While yoga, heat therapy, and over-the-counter pain management can be highly effective, they aren’t a cure-all for everyone.
If you have tried everything and your period pain is still interfering with your daily life, it is time to speak with your healthcare provider. Debilitating cramps can sometimes be a sign of an underlying condition like PCOS or endometriosis. You do not have to just suffer through it—your doctor can help you explore better options for controlling your pain.
Also Read : 10 Foods to Eat During Your Period to Reduce Cramps and Bloating Fast