You are currently viewing Yoga For Menstruation Cramps: 8 Best Poses

Yoga For Menstruation Cramps: 8 Best Poses

Most of the women in the present world go through some pain and discomfort during their menstruation cycles. Some women even have to resort to pain killers during this period to manage their pains. In this article we will explore benefits of Yoga for menstruation cramps.

Women around the world experience abdominal and pelvic pain which can spread to the lower back and thighs. Some simple Yoga asanas or poses can help them in this difficult time of menstruation cramps.

Yoga For Menstruation Cramps

Headache, fatigue, bloating, dizziness, anxiety, and constipation are a few other symptoms that women may experience during these days. Dysmenorrhea is the clinical term used for the extreme pain or menstruation cramps which women have to go through during their menstruation cycles. 

According to 25 years old Janet, who is working as a senior sales executive in a multinational Bank, “first two days of my periods are most painful when I also experience excess bleeding, the pain and discomfort which I have to go through during this time affects my work and makes me irritable both at the work and at home,” she says.

Women, who stay within the comforts of their home during this period, somehow manage to control their extreme pain by resorting to various methods like the use of hot water bottles for the painful areas and massage. The real challenge is for the women who have to manage their jobs and office work during menstruation cramps. 

Menstruation cramps causes

Many researchers have proved that menstruation cramps are more common among young girls and they may reduce as they age. Studies have also shown that the major contributing factor for menstruation cramps is lack of exercise and physical activity

Another important factor that significantly contributes to menstruation cramps is the habit of consuming an unhealthy diet. The fast-paced modern life has not only disturbed the eating timetable of the individuals but has also disturbed their eating habits, where most of the time they are away from healthy nutritious food.

Consuming lots of painkillers during menstruation cramps is not the long-term solution for any ailment. These medicines also have long-term side effects which lower the immunity of the body and expose it to other complicated problems.  

Using hot water bottles is also not possible for every woman all the time particularly for working women. The habit of eating healthy nutritious food can certainly help to reduce and control menstruation cramps to a very large extent. 

Yoga for menstruation Cramps: Best Solution

The best long-term solution for menstruation cramps is the introduction of Yoga asana in your life. Yoga is a thousand of years old time-tested side effects free solution for all physical and mental ailments including menstruation cramps during periods. 

Yoga works both on the body and on the mind. It strengthens the body physically and also relaxes the mind, which prepares the body to handle all kinds of pains and discomforts during the periods.  

Yoga Poses for menstruation cramps:  

Always make sure to practice Yoga asana regularly so that when periods come your body is in a better position to handle all the pain and discomfort. During the periods if you find any poses difficult to perform then it is recommended to drop them. Those poses, which you feel comfortable performing, can be done a little longer.  

1. Child Pose (Balasana)

Child pose in yoga

The first Yoga pose for menstruation cramps is Child Pose, it is very easy to perform relaxation pose. To perform this asana, sit down on the floor on your yoga mat, keeping your knees bent. Now spread your knees wide bring your buttocks close to your heels.

Extend your arms forward in the front of you with your head down, rest your belly in between your thighs. Place your forehead on the floor. 

You can do a little moderation of this pose by placing your right fist over the left and placing your head on them. Child pose is very easy to perform and can be done by beginners. Child pose stretches your back, hips, thighs, and ankles and also relieves your back pain. 

2. Fish Pose (Matsyasana


The second Yoga pose for menstruation cramps is Fish Pose (Matsyasana Pose). The Fish pose stretches the front portion of your body that includes the chest, hip flexors, neck, back, and abs.

In the Fish Pose, the chin is raised whereas in Shoulderstand (Sarvangasana) the chin is strongly tucked in. The spine is fully extended and the neck is curved back. 

3. Butterfly Pose (Baddha Konasana)

Butterfly yoga pose

The third Yoga pose for menstruation cramps is Butterfly Pose (Baddha Konasana), this is also a very easy to perform yoga pose. This pose is also known as cobbler’s pose.

During menstruation, the lower half of the body feels very heavy. You can stay in this pose for few minutes.

This pose helps in opening the pelvic region and also stimulates abdominal organs, ovaries, bladder, and kidneys. This pose relieves the symptoms of menstruation discomfort and backache. 

4. Seated forward bend Pose (Paschimottanasana


The forth Yoga pose for menstruation cramps is Paschimottanasana (Seated Forward Bend Pose). Although this is a difficult pose, but is very effective pose for menstruation cramps.

This pose helps in going deeper to open up the hamstrings and muscles of the calves. It also gives proper stretch to the back and shoulders.

This pose stimulates the liver, kidneys, ovaries, and uterus and also helps to improve digestion. It also reduces fatigue and soothes headaches and anxiety.  

This pose is performed by outstretching your both legs on the floor for a forward bend. The whole spine should be moved forward before rounding it up in the end. 

5. Reclined Goddess Pose (Supta Baddha Konasana)

Reclined Butterfly Pose

The fifth Yoga pose for menstruation cramps is Reclined Butterfly Pose (Supta Baddha Konasana Pose), also known as Goddess Pose. This Pose is a reclined version of Cobbler’s Pose.

This pose is very relaxing and helps in opening the groin and hips area. You can stay in this pose for about 5 to 10 minutes, which will relax you for the day. 

In this pose, you have to lie down in reclined position keeping your knees bend. Now bring the soles of your feet together and release your knees out to the sides on your Yoga mat. You can also place a bolster under the length of your spine for extra comfort.     

6. Head to knee Pose (Janu Sirshasana

Janu Sirshasana

The sixth Yoga pose for menstruation cramps is Janu Sirsasana (Head To Knee Pose). This is another Yoga pose that helps in relieving the pain of menstruation cramps.

This asana stimulates the abdominal organs and can be performed for few minutes to get relief from menstruation cramps.

This pose is performed by sitting on the floor and stretching one leg forward and bending the knee of another leg.

The sole of another foot is kept closer to the tip of the inner thigh of stretched leg and then bending forward, keeping the spine straight as long as possible holding the foot of the stretched leg with both hands. 

7. Pigeon Pose (Eka Pada Raja Kapotasana


The seventh Yoga pose for menstruation cramps is Pigeon Pose (Eka Pda Raja Kapotasana). This Pose particularly works as a hip opener and when you bent forward in this pose it stretches your thighs, groin, and back.

The leg which is extended towards the rear stretches the psoas and outer hip. It is a very good antidote to long sittings and relieves the body of menstruation cramps. 

8. Cobra Pose (Bhujangasana

Cobra pose in Yoga

The eighth Yoga pose for menstruation cramps is Cobra Pose (Bhujangasana). Bhujangasana is very beneficial for women who experience excessive abdominal pain and discomfort during their monthly periods.

It stretches and tones the organs of the abdomen and relieves the body of menstruation cramps. It also helps in reducing fatigue, stress, and anxiety

Regular Practice of Yoga

These asanas need to be practiced regularly throughout the month till the period starts. Once, the period starts it is better to practice only simple poses which you can do without straining yourself.

Pranayamas, Balasana, Shavasana, and Yoga Nidra can be safely done anytime. All kinds of rigorous physical and mental activities should be avoided during periods. 

Apart from Yoga asana you can also do few other things for instant relief from menstruation cramps:

  • Hot shower
  • Massage your belly and lower back
  • Use hot water bottles on your belly and back


Yoga for menstruation cramps is a holistic approach for controlling pains during Menstruation Cycles and is also a healthy lifestyle where people can manage to take care of their physical, mental, and spiritual health. Those people who regularly practice Yoga asana in their daily lives, sooner or later experience the real positive effects in their bodies.  

Yoga can be helpful to control almost all ailments of the body if done correctly under the guidance of an expert yoga trainer. It is highly advised that people should always consult their doctor before they decide to give up their prescription medicines. 

Yoga can help you to control your menstruation cramps but it should not be seen as the only means to achieve your target. You should always monitor your health condition as you progress with the regular practice of Yoga asana and accordingly, you can take advice from your doctor.  

Frequently Asked Questions:

Q1. What Yoga poses are good for menstruation cramps

Ans: The Child Pose (Balasana), Fish Pose (Matsyasana), Cobbler’s Pose (Baddha Konasana),

The Seated forward bend Pose (Paschimottanasana), Goddess Pose (Supta Baddha Konasana), Head to Knee Pose (Janu Shirasana), Pigeon Pose (Eka Pada Raja Kapotasana), Cobra pose (Bhujangasana) are some of the effective Yoga poses for menstruation cramps.

Q2. Does yoga help with period cramps?

Ans: Yes! definitely, yoga poses do help during periods with menstruation cramps, if yoga asanas are done correctly and practiced regularly on daily basis.

Q3. Should yoga be done during periods?

Ans: Although in ancient yoga texts it is recommended not to do yoga asana during periods and women should avoid doing difficult poses during periods.

Women should perform only those poses during their periods which they can perform easily without any strain on their bodies.

Share your experience of taking help of Yoga for menstruation cramps and if You have any question or comments regarding the above said article, you can mention so in the comments section below.

You May also like:

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.