November 07, 2022 5 min read

 Do you want to do yoga during your period? Yoga may be the mild form of movement that your body requires during this time of the month when you may be experiencing stomach cramps, low energy, and tiredness.

Some yoga positions are so effective at relieving menstrual pain that they will almost certainly become a part of your pain management routine once you try them!

Yoga is an effective pain-relief method for period cramps.

Yoga can provide effective pain relief during menstruation. The poses targeted in this strategy are the areas most likely to cause discomfort, such as your belly and lower back area-which could be relieved by certain yoga poses.

In addition, emotional symptoms associated with PMS or menopause may also improve through practicing yoga, so it's not just a period-related issue!

Try these yoga poses for a period, and you will surely get relief. These take little time, and you do not need to be a professional yogi to do them. You don't even require a yoga mat to do these poses! Try them in bed as you wake up to start the day on the right foot.

Some Best Yoga Poses For Period Pain

1. Child Pose (Balasana)

Child pose, which acts as a massage from the inside out, is one of the ultimate yoga poses for a period that the body would benefit from during menstruation. Spending time in this pose will help create ease and relaxation both mentally and physically by releasing tension from the body.

How to do this pose:

  • Begin with your hands and knees slightly wider than shoulder-width apart, and sink your backside back in between your legs.
  • This pose stretches your hips and lower back, which is especially beneficial for those who suffer from lower back period cramps.
  • Take three or four deep breaths and stay for as long as it feels comfortable.
  • Shift your weight slowly from side to side to softly stretch out your side body.

2. Cat-Cow Pose (Bitilasana Marjaryasana)

The cat-cow pose is a two-part pose that works both for your back and your abdominal muscles. Cat-Cow massages your abdominal muscles gently while stretching your back. This yoga pose will definitely relieve your back pain.

How to do this pose:

  • Begin with the cow pose. Your hands should be aligned under your shoulders while on your hands and knees.
  • Your knees should be directly beneath your hips. Then, as you breathe in, gently stretch your head upwards, staring at the sky.
  • Raise your tailbone to the sky and lower your stomach to the floor.
  • It's time to switch to the cat pose. For a few breaths, breathe normally.
  • After a deep inhalation, exhale and curl the back. Your head and tailbone will reach for the ground.
  • The arch of your spine will warm your back muscles while stretching.
  • Inhale when you are in a cow position and exhale when you are in a cat position.

3. Legs Up The Wall Pose (Viparita Karani)

Doing the legs up the wall pose relaxes and calms your entire body. After doing this pose, the relaxation response is activated, while the stress response is deactivated. It relaxes the mind. It can aid in winding down for bed and improving sleep. It helps to relieve your period of pain.

How to do this pose:

  • Put the end of your mat against a wall.
  • Sit sideways against the wall. Lie down and turn your body against the wall, bringing your legs with you.
  • You'll want your sacrum to be on the floor, so slide back as far as you need to.
  • Place a tightly folded blanket or a thin bolster beneath your sacrum. Check that your sit bones are on the floor.
  • Place your arms wherever they feel most at ease. 

4. Pigeon Pose (Kapotasana)

The pigeon pose will relax your hips as they carry the stress of menstrual cramps. In addition, the pigeon pose will help you stretch and relieve hip pain. As this pose requires some extra stretch, get yourself a pair of leggings

How to do this pose:

  • Position yourself in an upright sitting position first.
  • Stretch your left leg behind you while bending your right knee.
  • Put your hands on your hips and bend your back.
  • Reach your arms over your head and bring your hands together for a stretch.
  • Place yourself on all fours.
  • Bring your right knee forward to your right wrist, and extend your right ankle to meet your left hip.
  • Slide your leg back slowly. Depending on your flexibility, you may need to keep your hands on the ground for balance.
  • Hold this pose for a few breaths before returning to the center and repeating the pose with your right leg outstretched behind you and your left knee bent. 
  • Repeat 5–10 times more.

5. Bound Angle Pose

This pose stimulates your abdominal region, relieves fatigue, and relieves menstrual symptoms such as cramping and lower back pain.

How to do this pose:

  • Initiate by sitting with your legs straight out in front of you.
  • Bring the soles of your feet jointly and bend your knees.
  • While elongating your spine, press your backside into the floor.
  • Release your knees toward your mat (being careful not to force them down) while sitting up, keeping space in your chest and height in your crown in mind.
  • Fold forward over your legs or onto a supportive prop like a pillow, bolster, or cushion.
  • Hold this pose for one to five minutes to get the full effect.

Benefits Of Yoga Poses For Period

Women are more vulnerable to emotional disorders due to these monthly hormonal changes. Regular yoga practice helps to reduce the impact of hormones on your mood. Yoga has also been shown to aid in treating chronic fatigue and depression.

Hormonal imbalances cause most period problems, and mental stress is a major contributor to such imbalances. Yoga is one of the most effective forms of exercise for dealing with stress, anxiety, and mood disorders.

Yoga also improves your sleep quality. A lack of quality sleep is one of the causes of the rise in many modern health problems. Yoga encourages early sleep initiation and may lengthen periods of deep sleep.

Which Yoga Poses To Avoid During Periods

1. Handstand

In addition to being an inversion, a Handstand is a powerful asana that you may not have the energy for during your period.

2. Shoulderstand

Instead, try legs up the wall, which provides all of the benefits of draining blood from your legs without lifting your pelvis and leaving your uterus in pain.

3. Plow Pose

The plow Pose is a popular weight-loss pose; however, if you feel extra bloated during your period, wait a few days before attempting this pose.

4. Headstand

Headstands are known to strengthen core muscles and improve circulation. However, you should avoid this position during your period.


Nikita Parihar
Nikita Parihar

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