7 Yoga Poses to Relieve Menstrual Cramps

Updated on April 16th, 2020
Yoga for Menstrual Cramps

At one of those tormenting days of the month, women need to bear an uncomfortable and painful effect of the menstrual cycle. With more than 80% of the total number of women who get their periods have undergone period pain at some point in their lives.

It’s one of those phases you will be ready to do almost anything to get rid of. But have you ever thought of doing some yoga to help yourself? Yoga is one of the most effective home remedies to get rid of menstrual pain(1). So instead of relying on medicines, why don’t you try out some effective yoga for menstrual cramps and see the benefit for yourself?

Did You Know!

  • Around 5-10% of women suffer from period pain that can disrupt their lives throughout the menstrual cycle.
  • Interestingly, if your mother suffered from period pain, then you could suffer from it as well.
  • Around 40% of women suffer from period pain that gets accompanied by premenstrual symptoms like bloating, inflamed stomach, and severe mood swings.

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.

So, what makes yoga work so well?

Yoga supposedly works to suppress both mental and physical symptoms. Researchers and yoga experts have suggested that yoga works on the very autonomic stress response(2). It also influences how the women experience the woman and thus stimulates the release of the body’s natural painkillers.

[Also Read: Get Rid of Cramps Naturally]

Yoga for Menstrual Cramps

There are more than 50+ yoga poses which you can practice. But among all of them, there are some which offer the best results if you tend to practice yoga for menstrual cramps –

1. Bound Angle Pose(BaddhaKonasana)

Bound Angle Pose

A very effective pose for treating menstrual cramps. The bound angle pose helps to soothe your digestive system and also provides a brilliant relief from period pain. Women who are feeling cramped, fatigued and serious pain can carry out this pose to revive their energy levels.

2. Declined Bound Angle (SuptaBaddhaKonasana)

Image: ShutterStock

Reclined bound angle is almost similar to the previous bound angle pose. But with one difference, and that is, you will need to lean backward instead of the front. Since you will be leaning backward, the abdominal muscles tend to relax in a much better posture.

3. Childs Pose (Balasana)


Many of the yoga poses work to provide your internal organs with relief by stimulating them. Balasana does exactly that. It also helps to relieve your tension around the back and the shoulders which feel achy during the menstruation cycle. Thus, easing the period cramps, you experience during the mensuration. As your internal organs feel a lot more relaxed, they tend to perform much better as well.

4. Wide-Angle Seated Forward Bend (Upavistha Konasana)

Upavistha Konasana

If you are looking for yoga poses for period cramps that will help you relax your mind, then the Upavistha Konasana is the best of the lot. Stretch to the front and allow your abdominal organs to get a stimulating effect that helps to reduce the pain experienced during periods.

5. Reclining Twist (Bharadvaja)

Image: ShutterStock

The reclining twist is very much useful for dealing with severe aches and itchiness around the back and the shoulders. Your backs and hips get a brilliant stretch, which helps to facilitate fresh blood flow.

6. Inverted Leg Pose (ViparitaKarani)

Inverted Leg Pose

The inverted leg pose helps to improve the body’s circulation and also the digestive process. It helps to regulate the blood pressure and boost your energy levels, which usually gets drained during the periods. It also helps you to keep your calm and prevents you from becoming a lot less eccentric.

7. Head to Knee Forward Bend (JanuSirsasana)


The head to knee forward bend helps to fight pain experienced during menstrual cramps, enhances the digestive system, and prevents headaches as well. The tension experienced around the muscles is also released effectively.

[Also Read: Essential Oils for Menstrual Cramps]

Practicing yoga and following a healthy diet comprising of fruits and vegetables helps to reduce the menstrual pain by significant manners. Yoga for menstrual cramps helps you to provide the much-needed relief from an immense pain that can severely affect your lifestyle for a few days.


1. Is yoga safe during periods?

Ans. Yes absolutely. Yoga can provide you with immense relief from the excruciating pain during the menstrual cycle.

2. Which poses should be avoided?

Ans. Poses like the handstand, boat pose, full wheel, and plow pose should be avoided.

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