You might not feel up to exercising during your period, and that is completely understandable. On the other hand, a short yoga practice during this time of the month has proven benefits. Menstrual cramps are something most women have to experience regularly. But the good news is there are some yoga poses that can relieve this common symptom.
We at Bhaskar Health have collected 14 yoga poses that help you feel better during your period.
1. Wide-legged child’s pose
This is a more gentle pose perfect for that time of the month. The wide-legged variation of the child’s pose helps relax not only your hips, thighs, and lower back but also your mind.
How to do it:
1. Start in a tabletop position.
2. Bring your big toes together and your knees out wide.
3. Sit your hips back.
4. Bring your head to the floor and extend your arms.
2. Sphinx pose
The sphinx pose is similar to the cobra pose, but it’s much kinder on the lower back. It gently stretches and strengthens your back muscles and helps with lower back pain, which is a common occurrence during periods.
How to do it:
1. Lie on your stomach with your forearms under your chest.
2. Push down onto your forearms, lifting up your chest.
3. Keep your back arched and your pelvis on the floor.
3. Camel pose
This pose offers you a much deeper stretch than the previous ones. It can ease menstrual cramps, bring an end to painful contractions, and increase blood flow to the uterus.
How to do it:
1. Stand on your knees hip-width apart.
2. Place your hands on your back.
3. Bend backwards until you can touch your heels. If you cannot touch them, don’t worry, you can stop mid-way and still get a great stretch.
4. Cobbler’s pose
Cobbler’s pose opens up your hips and relaxes the pelvic region. It can therefore relieve menstrual discomfort and pain quite quickly.
How to do it:
1. Start seated with your legs stretched out in front of you.
2. Bend your knees and bring the soles of your feet together.
3. Place your hands on your feet and let your knees drop out to the side.
5. Head-to-knee pose
This pose stretches the spine, shoulders, hamstrings, and groin. It can help calm the brain and alleviate headaches and period pain.
How to do it:
1. Sit on the floor with outstretched legs.
2. Bend one of your knees and draw the heel back.
3. Extend your arms and touch the other leg with your hands.
4. Lean forward and drop your head to your extended leg.
5. Don’t forget to repeat it with the other leg.
6. Seated twist pose
The seated twist pose promotes good digestion and spinal flexibility, and can also ease back pain. It is both relaxing and invigorating.
How to do it:
1. Sit upright with your legs extended.
2. Bend your right knee and cross the right leg over.
3. Extend and place your right hand on the floor, twisting your body.
4. Hook your left arm around the bent knee.
5. Repeat on the other side.
7. Pigeon pose
The pigeon pose is a great hip-opener, it stimulates the abdominal organs and reduces stress.
How to do it:
1. Bend your right knee and bring it forward while your left leg is extended, your heel pointing up to the ceiling.
2. Place your fingertips in front of you on the floor.
3. Lengthen your spine and open your chest.
4. Repeat the pose on the other side.
8. Squat pose
The squat pose is beneficial for your internal organs, groin, lower back, and posture. It’s considered a relaxer and purifier of the whole body.
How to do it:
1. Stand with your feet hip-width apart.
2. Bend your knees and drop your buttocks towards the floor.
3. Bring your palms together, your elbows coming right in front of your knees.
9. Noose pose
The noose pose opens the chest and the shoulders and relieves back, shoulder, and neck pain. It can be helpful in many different situations, including when you’re on your period.
How to do it:
1. Begin in a standing position with your feet hip-width apart.
2. Transition into a complete squat.
3. Twist your upper body to the right clasping your hands together behind your back.
4. Hook your left arm over your knees.
5. Hold the position for a few breaths then repeat on the other side.
10. Cat-cow pose on the forearms
Similar to the classic cat-cow pose, this variation stretches your stomach and your back muscles. It also tones your reproductive organs and can therefore help with menstrual pain.
How to do it:
1. Start in table-top position, then place your forearms on the floor.
2. Move into cat pose rounding your spine outward, hold for a breath, then release.
3. Move into cow pose pressing your chest forward and allowing your belly to sink.
4. Repeat the flow for a few times.
11. Happy baby pose
This pose can help with tiredness and fatigue while offering a gentle stretch to your hips and inner thighs.
How to do it:
1. Lie flat on your back.
2. Bend your knees toward your chest and grab your toes.
3. Gently rock from side to side.
12. Raised leg pose
The raised leg pose strengthens the lower back and the pelvic muscles. It can tone your abdominal and thigh muscles as well.
How to do it:
1. Lie flat on your back.
2. Let your hands fall to your sides.
3. Extend your legs vertically and hold the position for a few breaths.
13. Plow pose
While it is sometimes recommended to avoid inverted poses during your period, from a medical standpoint inversion during menstruation is unlikely to cause any health problems. If you feel like doing it, the plow pose stretches the spine and the back of the legs and eases back pain.
How to do it:
1. Lie flat on your back.
2. Raise both of your legs.
3. Slowly start lowering your legs towards the floor behind you.
4. You can either press your arms to the floor or support your back with them.
14. Reclined goddess pose
This yoga pose reduces menstrual cramps, stretches the inner thighs and the groin, and calms both your body and your mind.
How to do it:
1. Start lying on your back.
2. Bend your knees, bringing the soles of your feet together.
3. Let your knees drop out to the side (the position of the legs is the same as in the cobbler’s pose).
4. You can let your arms lie heavy on both sides, or clasp them together on your stomach.
What do you usually do to ease menstrual discomfort? Have you ever tried practicing yoga to feel better? Please tell us in the comment section below!
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