Yoga Poses For Menstrual Cramps

Fight Menstrual Cramps With These Yoga Poses

Menstrual cycles are the most painful time in a woman’s life. Women experience intense abdominal and pelvic pain, which spreads to their lower back and thighs during this period. Sometimes, they also have to bear vomiting, headache, fatigue, and constipation during this extremely uncomfortable and painful time. However, practicing yoga for menstrual cramps helps them find relief during this painful condition.

Numerous studies have suggested that this debilitating pain can be taken care of with various exercises. What could be better than doing yoga which is a natural way to find relief during these hard days? Do you know, there are specific yoga poses to help you find some relief from menstrual cramps? Read further to know how yoga can help you deal with this pain.

Yoga for Menstrual Cramps

Although the common route of action is to take painkillers, these offer a temporary solution for this long-term problem. Moreover, if your body gets used to painkillers then you might develop an addiction for higher doses over time for the problem.

On the other hand, inculcating yoga for menstrual cramps in your routine helps you not just fight the pain, but also get adapted to a healthier lifestyle in the long run. Yoga provides your body with the strength to handle the pain and discomfort of menstrual cramps.

With that said, let us find out which yoga poses for menstrual cramps can help you get through this tough phase.

Practice These Yoga Poses for Menstrual Cramps

Given below are the three major yoga poses to help you get rid of menstrual cramps.

Bow Pose (Dhanurasana)

The Bow Pose stimulates your reproductive organs and strengthens the core. It gives you relief from constipation and discomfort during your periods.

bow pose

Steps to Practice Dhanurasana

  1. Lie down on your stomach on the yoga mat with both arms placed on the side by your torso. Keep both palms facing upwards.
  2. Exhale and bend your knees. Bring both heels close to your buttocks.
  3. Reach backward and hold your ankles. Do not hold your feet and keep both legs hip-width apart.
  4. Inhale and lift your heels away from your hip. Slowly lift your thighs, upper torso, and head upwards.
  5. Center your body’s weight, breathe normally, and look forward.
  6. Hold the position for at least 20 to 30 seconds. Release slowly and relax.
  7. Lie back down on your stomach. Breathe normally and relax.

Child Pose (Balasana)

The Balasana stretches your spine, arms, and ankles. It gives you relief from back and neck pain. However, do not try this pose if you have a knee injury or suffer from diarrhea.

child pose

Steps to Practice Balasana

  1. Sit on your heels on the yoga mat with both knees placed hip-width apart.
  2. Raise both your arms slowly and gently bend forward.
  3. With your forehead touching the yoga mat, press your chest on the thighs.
  4. Hold this position for at least one minute.
  5. Place both your palms near your shoulders and sit up.

The Balasana is one of the best yoga for menstrual cramps pose you can practice to find relief during this tough time.

Matsyasana (Fish Pose)

Fish Pose is the best yoga asana to help you stretch your chest, spine, and shoulders. It helps you find relief from menstrual cramps.

fish pose yoga for period pains

Steps to Practice Fish Pose

  1. Lie down on your back on the yoga mat and place both your hands under your hips with palms facing downwards.
  2. Inhale, lift your head, shoulders, and chest off the mat and tilt your head backwards. Slowly touch the top of your head with the yoga mat.
  3. Put minimal weight on your head and neck. Keep both your legs completely straight.
  4. Hold this position for at least 15 to 30 seconds.
  5. Exhale slowly and lift your head and shoulders. Slowly lower your upper torso and head back on the mat.

Also Read – Yoga Poses To Increase Female Fertility

Janu Sirsasana (Head-To-Knee Forward Bend)

This yoga asana activates the parasympathetic nervous system and calms down your mind. It decompresses your spine and stimulates digestive organs. It is the best yoga asana for you to get rid of menstrual cramps pain.

Steps To Practice Janu Sirsasana

  1. Sit on the yoga mat with your back completely straight.
  2. Stretch our right leg in front of you.
  3. Fold your left leg and place your sole of the left leg on the inner part of your right thigh.
  4. Inhale and raise both your hands.
  5. Exhale and bend forward to place your head on the right knee.
  6. Hold your toe of right leg with both hands.
  7. Stay in this position for some time. Keep your breathing deep.
  8. Inhale and come up slowly. Raise your hands and exhale.
  9. Bring both arms down to the sides while inhaling.
  10. Relax. Repeat the same process with your left leg.

Baddha Konasana (Butterfly Seating Pose)

Although a meditative pose, the Baddha Konasana helps you during pregnancy and childbirth. It also helps you get through the painful menstrual cramps.

Steps To Practice Baddha Konasana

  1. Sit on the yoga mat with your legs stretched outwards. Keep your neck, torso, and head straight.
  2. Breathe out slowly. Bend your knees and bring the feet towards your pelvis.
  3. Your soles have to be close enough to touch each other. Hold your soles with your hands and bring them closer to the pelvis. Touch your knees to the yoga mat.
  4. Make sure the lower part of your perineum, pelvis, and pubic bones are evenly placed on the yoga mat.
  5. Keep your torso straight and in a straight line with your neck and backside of your head.


These were three of the best yoga poses for menstrual cramps you can practice to get some relief during this painful time. Make sure you end the practice with Shavasana to completely relax your mind and body.