4 Yoga Poses to Reduce Menstrual Cramps

We all know what we are scared of when it comes to menstruation. The Menstrual cramps. When it comes to menstrual cramps, cramps induce pain in different regions of your body- belly, lower back, pelvis, etc. Movement is the last thing you might think about when having period pain, but it might be the ultimate solution! If we can identify the regions affected by the cramps, certain Yoga poses can help hit the right spot, relieving the pain. Some women also experience lower back pain induced by PMS. The emotional symptoms of PMS and back pain can be easily treated with Yoga.

How does Yoga reduce menstrual pain?

Yoga helps relax muscles and helps treat PMS symptoms and cramps by reducing cortisol levels. Pelvic movements help regulate the blood flow to the pelvic area. Moreover, breathing in and out can help reduce the overall discomfort the body experiences while menstruating. Breathing in is a way to tell your body that you are listening to its demands.

Yoga Poses for Menstrual Cramps

Child’s Pose

One of the most famous and commonly heard yoga poses is the child’s pose. The child’s pose targets back pain and helps reduce it. With your knees on the ground, bend forward and extend your arms. According to your ease, you can widen your knees further to get a comfortable position. Once in place, if you are able to bend forward completely, touch your forehead to the mat and take slow breaths using your belly.


There are two poses involved in the cat-cow yoga pose. This pose makes the muscles of your hips, back, and abdomen very flexible. While stretching, it strengthens the tailbone and reduces the tension around the upper back region. In the cow pose, ensure that your hands are aligned with the shoulders and your hips are aligned with the knees. Slowly move your head towards the sky as you breathe in and raise your tailbone to the sky as you drop your belly below. In the cat pose, your head and tailbone bend towards the ground as you arch your back. The cat-cow yoga pose will warm up your back muscles. Exhale in cat pose and inhale in cow pose.


Legs-up-the-wall pose alleviates lower back pain and also reduces foot cramps. Bring your mat closer to the wall and raise your legs up towards the wall. Place your hands in any desired position that brings comfort. Stay like this for about 20 minutes. To withdraw, slowly bring your knees into your chest and roll onto the side. Take a few minutes to yourself before coming to a sitting position.


Corpse Pose

This pose is usually performed at the end of other yoga poses. This pose does not demand any movements and requires you to lie on the ground like a corpse. It is less about movement and more about relaxing and understanding your bodily needs. Once you are lying down, the palms of your hands should face upwards. The corpse pose marks the end of your yoga session, which activates the parasympathetic nervous system and reduces the sympathetic nervous system.


You can try these various Yoga poses to alleviate period cramps. Even though period cramps are unwanted, it is an impending event every month. During menstruation, you might be exhausted and not be in the mood to move your body, then it is better to try these Yoga poses some other day. As everybody has different experiences of having periods, the experience and effects of the recommended yoga poses might also be different. Therefore, listen to your body and choose what works best for you.

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