Yoga Poses to Ease Menstrual Cramps
Standing Asanas during periods
General Benefits of Asanas During Menstruation:
- Alleviates discomforts associated with menstruation.
- Helps with cramps, fluid retention, heaviness/bloating in the abdomen and legs.
- Aids in irregular digestion, lower back ache or spasm, and emotional fluctuations.
- Reduces fatigue in both body and mind.
Guidance for Asana Practice:
- The duration for holding poses depends on experience and capacity.
- Beginners and younger women should hold poses for shorter times.
- Intermediate practitioners can add a second repetition.
- Advanced practitioners may hold poses longer, uninterrupted.
- Emphasis on keeping facial muscles, neck, and abdomen soft for effective practice.
Contraindications for Practice:
- Avoid if experiencing severe headaches, large clots/heavy bleeding, extended menses beyond ten days, or severe abdominal cramping.
Menstrual Changes and Practice:
- As women age, periods may change: lighter, heavier, longer, or shorter.
- Different sequences is required for light and heavy flows
Five yoga poses that are good to practice for reducing cramps
Adho Mukha Svanasana during periods..
Variations are given below .
Actions:
- keep the knee gently bend or tighten the kneecaps suiting on your flexibility. and tighten the thighs.
- Straighten the elbows and extend the arms forward.
- Lengthen the sides of the torso.
- Release the abdominal muscles.
- Rest the head and neck.
Benefits:
- Although considered an inversion, relaxing the lower abdomen may reduce cramping.
- Enhances uterine action to discharge the flow.
- Calms the mind and reduces mental tension.
- Warming effect, especially beneficial in cold weather.
Uterine actions – “Uterine action” means the natural movements and contractions of the uterus. During a period, these movements help push out the lining of the uterus. Improving uterine action can make this process smoother, helping to reduce period pain and discomfort.
Prasarita Padottanasana and Uttanasana during periods
Actions:
- Keep the legs apart , probably mat distance.
- Arch your back to extend your spine.
- Rest your forehead on the bolster and hands on the bolster
- During periods, you should avoid forward bending that compresses the uterus as it is already swollen. Instead, keep the spine concave and the chest well lifted to ensure that the abdomen is not compressed and do not engage the abdomen in any posture.
- keep the facial muscle soft
Benefits:
- Helps in reducing bloating.
- The extension of the back encourages warmth in the body.
- Cramps and headaches may be relieved in this position.
Utthita Hasta Parsva Padangusthasana
Actions:
- keep the standing leg straight .
- Standing leg knee, hip and ankle should be in one line, its impo
- By opening the groin this posture will help to reduce cramp.
- keep your chest lifted , right hand on hip,
Benefits:
- Opens the hips and inner thighs.
- Increases circulation to the pelvis.
- May lessen cramps.
- In case of sluggish flow, discharge may become more consistent.
- Alleviates backache if present.
- Improves alignment of the sacrum, knees, ankles, and feet.
Ardha Chandrasana
Actions:
- Align the standing leg hip over the ankle and the arm , wrist and shoulder in one line.
- Place the block ahead of you and press the palm on the block and lift your chest up.
- With upper arm hold the rope and push the chest forward .
- Try to attach you shoulder blades to the wall.
- Push the backside of the knee and ankle of lifted leg to the wall.
- Toes of the lifted leg pulled towards you so the the back part of the leg stretches and also the ball of the foot opens up.
- Lengthen the leg out from the pelvis..
- Standing leg knee if you can straight(but do not lock) its good or if you have tight hamstring keep it gently bend.
- Rest the tongue on the lower palate.
Benefits:
- The basin of the pelvis will begin to open and soften.
- Heaviness and cramping begin to recede and a feeling of lightness in the pelvis begins.
- The action of the raised leg outer thigh is good for osteoporosis.
Sitting Asanas during periods
I have listed below seven asanas that you can practice during your period, most of them are forward bends.
The forward bends increase blood circulation in the pelvis and lower extremities, which can ease cramps and reduce swelling of the ankles, feet, and shins by enhancing blood flow to your pelvis and legs during periods.
- Supta Parsva Padangusthasana
- Adho Mukha Virasana
- Parivrtta Adho Mukha Virasana
- Janu Sirsasana
- Marichyasana 1
- Paschimottanasana,
- Upavishta Konasana,
Supta Parsva Padangusthasana
Action
- Place the right leg on the floor.
- Place the heel and sole of the right foot on the wall.
- Push the wall with right foot, make sure, make sure the knee is straight.
- Both the buttocks are on the floor so that pelvis broadened.
- Both the shoulder blades on the floor.
- Make sure right shoulder is on the floor.
- Left foot on the bolster.
- Place the belt on the ball of the foot and with left hand pull the belt towards you.
- Try to keep the left foot straight , but if its too much keep it gently bend.
- Imp: right shoulder should be on the floor, if it lifts up when you pull the other leg it means you have gone beyond your limit.
Benefits
Continues the clearing action of Ardha Chandrasana.
Opens the entire pelvic area.
Helps the uterus push out menstrual flow.
Normalizes irregular muscle movements in the intestines.
Reduces feelings of heaviness and cramping.
Creates a feeling of lightness.
Increases awareness of the reproductive organs.
Adho Mukha Virasana
Actions
- Arrange bolsters to support the abdomen and elongate the sternum.
- If the upper back is rounded, add an additional bolster, blanket, or block.
- You can use a blanket to support the buttocks.
- Bend the arms, holding the elbows, and place the forearms on top of the blanket or bolster.
- Forehead should rest on the forearms, with the back of the head and neck extended away from the shoulders.
- During forward bends, rest your chin on a block or folded blanket. This small adjustment can help if you’re feeling low or your mood is off.
Benefits
- It helps in stretching and widening the lower back.
- The abdomen rests, allowing for relaxation.
- The mind becomes quiet.
- Helps in focusing inwards
Parivrtta Adho Mukha Virasana
Actions
Two Variations are shown here one with the bolster other with the chair.
- Separate the knees towards the outer edges of the mat.
- Place the chair or bolster diagonally.
- Ensure the front of the torso is not caved in nor the back rounded.
- Stretch the side of the body by using a bolster or chair.
- Refer the chair Image : bend the left elbow and keep the right arm straight and hold the backrest of the chair.
Benefits
- Lower backache is reduced.
- Tension on the ligaments supporting the uterus in the pelvis is released.
- Tightness of the neck and shoulders is lessened.
Janu Sirsasana
Forward bends might be helpful for those with a lighter menstrual flow.
Actions
Here three variations are given one with only bolster, other one chin on bolster and using a chair.
Even if your forehead rest on the bolster easily, try the chair version as well and see which one suits u well.
Keep the left leg straight and toes pulled towards you which will will help you to stretch the posterior part of the leg.
In the chair variation try to keep your spine concave(I.e arch at the lower back which will help in extending your spine.)
keep your abdomen and face relaxed
Revolve the lower abdomen and navel from the bent leg side to the straight leg side.
Its also a good hip opener
Benefits
- Forward bends generally increase blood circulation in the pelvis and lower extremities. So they can ease cramps and swelling of ankle feet and sheen by increasing blood flow to your pelvis and legs.
- Some people find that forward bends help their period flow more easily.
- Calm your mind: The downward position of your head can be very calming and relaxing.
Marichyasana 1
Here also three variations are given.
If you are not able to clasp the hand behind as in first image hold the foot as in second image.
Try not to compress the abdomen by bending forward. Keep the knee little outward of the bent knee thigh.
Try the posture with the chair as you hold the back rest of the chair, it gives good stretch to the sides of the body.
Paschimottanasana
If needed use more support under buttocks or the heads and as both legs are straight bending forward may be difficult ,you can keep your legs hip width apart.
Upavishta Konasana
Here three variations are given. In all the variations make sure to pull the toes towards you which will stretch your calf muscles, thighs, basically back part of your legs and also opens the pelvis.
For added comfort, you can elevate your buttocks by sitting on a blanket. If the bolster feels too low for your forehead, simply place a blanket and block on top of it. Remember, these adjustments depend entirely on your flexibility. However, in all variations, keeping your legs wide and toes pointed towards you, will help increase blood circulation to the pelvic region.
Imp: It is very important to note that flexible women should use caution when taking their legs wide apart. During periods, the hormone relaxin increases, enhancing flexibility. Do not overstretch just because you are able to; stretch 20 to 30% less than your maximum capacity.
End your practice with Savasana
