Yoga has been shown to be an effective aid in managing the unpleasant effects of menstruation; therefore, instead of self-medicating or just avoiding daily activities, you can turn to yoga to relieve aches and pains.
The positions below, when combined with breath practice, will assist to clear the mind while also reducing pain and suffering. These are Yin Yoga postures, and when done in a Yin manner (i.e., holding passive poses for 3-5 minutes), the benefits are amplified by a deep stretch while being in touch with body and mind.
1. Child’s Pose (Balasana)
- Begin by kneeling on the floor.
- Allow your back end to slide down and rest on your heels by spreading your knees six to twelve inches apart.
- Take a step forward with your arms until they are almost fully extended (your rear end may lift up a bit off your heels).
- Allow your arms to relax while you rest your forehead on the floor.
2. Butterfly Pose (Baddha Konasana)
- Begin by butterflying your legs and pressing the soles of your feet together on the floor.
- With your first and second fingers, grab the skin, ankle, or big toe of each foot.
- Allow your thighs to sink toward the floor while keeping your back straight and spine straightened. Feel your hips opening up.
3. Garland Pose (Malasana)
- Begin in Mountain Pose, with your hands clasped together at your heart.
- Raise yourself up onto your toes, bend your knees, and slowly drop yourself into a squat with your heels raised.
- Now, with your elbows pressing into your knees, hands at heart, chest high, and space between your shoulder blades, allow your tailbone to drop and heels sink into the earth.
4. Knees-to-Chest Pose (Apanasana)
- Start this pose by lying down on your back firmly, knees and arms extended.
- Draw both of your knees to your chest as you exhale.
- Maintain a flat back on the mat.
- Draw your tailbone toward the mat to further stretch your spine.
- Softly rock back and forth or side-to-side for a light spinal massage if it feels comfortable.
- Tuck your chin in slightly and look along your body's centerline.
5. Supine Twist (Supta Matsyendrasana)
- Lie on your back gently with your knees bent and keep your feet flat on the floor.
- Bring both knees to your chest and clasp them together with both hands.
- Maintain the left knee posture beside the chest while extending the right leg along the floor.
- Place the right hand on the left knee and shift the hips slightly to the left.
- Drop the left knee over the body's right side.
- Turn your head to the left and press your shoulders to the ground.
6. Cobra Pose (Bhujangasana)
- Lie flat on your stomach.
- Legs should be straight and feet should be close together.
- Place your palms on the floor under your shoulders.
- Using your hands, push yourself.
- Raise your head, shoulders, and belly button off the ground.
- Maintain a straight neck and a forward look. To accomplish a full cobra stance, you must lift your belly button entirely off the floor.
7. Bridge Pose (Setu Bandha Sarvangasana)
- Place your feet firmly on the floor, a comfortable distance away from your hips, while lying on your back.
- Place your arms alongside your rib cage.
- While inhaling, lift your hips up and press the backs of your shoulders and feet into the floor.
- By engaging the inner thighs, actively press the inner foot down and keep the knees from spreading out wide.
- Try to maintain a neutral neck by lengthening your tailbone and sliding your shoulder blades down your back.
8. Cow pose (Bitilasana)
- Get down on your hands and knees. Hips should be higher than knees, and hands should be ahead of shoulders.
- Deepen your breath and arch your back by lowering your belly button and spreading your collarbones and shoulders.
- Maintain a long back of the neck and keep the stance for as long as you can.
- Release the stance by returning to a neutral spine.
9. Forward Fold (Uttanasana)
- With your hands on your hips, begin in Mountain Pose (Tadasana).
- Exhale as you extend the front of your torso by bending forward at the hips.
- Bend your elbows and use the opposite hand to grab each elbow or place both hands on the ground.
- Allow the crown of your head to dangle. As you elevate your sit bones toward the ceiling, press your heels into the floor.
10. Corpse Pose (Savasana)
- Come into savasana once you've completed some of the previous poses and are feeling excellent.
- Then lie down on your back gently, aligning your legs, hips, shoulders, and neck, close your eyes, and take a few deep, calm breaths.
- Allow your feet to relax and fall to the sides a little, and turn off your mind for a time.
- Stay here as long as you need to, then open your eyes, roll to your right side, and slowly return to a seated posture when you're ready.
When suffering from menstruation pain, it can be difficult to concentrate or collect the energy to do anything, but this pain should not interfere with daily living. When it comes to period discomfort, yoga can be a gentle and soothing alternative to taking pain medicines. Just remember to breathe and move at your own pace throughout the session.
Disclaimer: The information on this site is provided solely for educational reasons and is not intended to replace the medical treatment provided by a healthcare professional. Because each person's needs are different, the reader should check with their doctor to see if the information is appropriate for them.
