Do you experience menstrual cramps? Here’s how yoga can help ease period pain

While menstruation is a natural biological process, it may also bring with it several physical and emotional challenges. Every woman experiences periods differently, however, one common problem that many face is excruciating period pain, which is also referred to as dysmenorrhea.

There are different ways to ease the pain, and among those, yoga is considered one of the most effective mediums to deal with menstrual cramps and improve overall menstrual health.

Dr Sushma Tomar, who is a consultant obstetrician and gynaecologist at Fortis Hospital in Kalyan, states, “Yoga plays an important role in reducing menstrual pain, especially through specific poses and abdominal exercises. It helps relax the abdominal, back and hip muscles. The practice also improves blood circulation in the body, relaxes muscles, and reduces stress.”

It is not only Dr Tomar but also Deepa Thukral, a Mumbai-based yoga therapist and educator, and the founder of Yoga with Deepa, who backs the effectiveness of yoga in dealing with period pain. “While some painkillers may help ease period pain temporarily, they may also have side-effects. A more permanent solution without any side-effects is the consistent practice of yoga,” she says.

Along with gentle stretching and conscious breathing, Thukral explains that a regular practice of asanas and pranayamas helps to strengthen the body and calm the mind, which eventually aids in alleviating period pain.

Yoga is also effective in managing the emotional symptoms of Premenstrual Syndrome (PMS) and menstruation.

Yoga asanas to ease period pain

While yoga as a practice facilitates overall health and well-being, specific asanas are most effective for specific purposes. Wondering which asanas can help you effectively manage period pain? Thukral suggests the following poses, and shares the steps to practice them:

1. Balasana (Child pose): This is best to release tension and pain in the lower back. It also stretches the spine and relaxes the hips, in addition to relaxing the mind.

Steps: Sit in the kneeling position. Keep your knees apart, and allow the hips to push back and rest on the heels. Then lower your torso towards the floor and rest your forehead on the floor. Let your hands be on the side or they can be stretched in front. Relax and breathe, gently holding the posture as long as possible.

2. Marjaryasana-Bitilasana (Cat-cow pose): A combination of these two poses works best to relieve discomfort in the back as well as the abdomen region. The gentle arching and rounding of the spine help to stretch and tone the spine as well as abdominal muscles. Overall, it relaxes the body and calms the mind.

Steps: For this posture, start with your hands and knees on the floor, forming the table pose. Place equal weight on both hands and knees as you inhale. Arch your spine and look forward as you exhale. Then, round your spine outward, and bring your head down towards the chest. You can do this a couple of times and relax.

3. Supta Badha Konasana (Reclining bound angle pose): This is one of the most therapeutic postures for menstrual pain management. It releases muscle tension in the pelvic and abdominal region. It also promotes better blood circulation.

Steps: Lie down on your back, stretch your legs out, and then gently fold them in a way that the sole of the feet come together, and the knees point towards the sides. Bring the feet as close to the pelvic region as you can. You can keep your hands by the side or rest them on your abdomen. 

4. Viparita Karani (Legs up the wall pose): This is a relaxing asana that one can practice during periods. It enhances blood circulation, supports digestion and lowers blood pressure. It also boosts energy and soothes the nervous system and is ideal to relieve menstrual pain and stress.

Steps: Lie down close to a wall and take your legs upwards. Your legs should be stretched along the wall, and your back should be touching the floor with the hips touching the wall. Continue breathing naturally, maintain the pose for a few minutes and come back.

5. Shavasana (Corpse pose): This asana benefits the entire body and the mind by rendering complete relaxation. It helps to calm the nervous system by alleviating stress. This conscious relaxation posture relieves muscular tension and restores energy.

Steps: For this conscious relaxation posture, lie down on your back. Keep the feet at a distance, hands by the side and let your body relax. Bring your attention from the toes to the head, relaxing your entire body and maintaining stillness in the posture.

Yoga asanas to avoid while you are your periods

While some yoga asanas can be helpful in alleviating pain, others can also have an opposite effect. There are some poses one should absolutely not try while on their periods.

Highlighting the effects, Thukral cautions, “During menstruation, it is suggested to do gentle movements and light asana practices. One should avoid asanas that impact the body adversely and put extra strain on the abdomen or pelvic region. Asanas such as sirshasana (headstand), chakrasana (wheel posture), twisting, inversions and deep back bends should be absolutely avoided.”

Other ways to ease period pain

While yoga is considered a natural and holistic way to relieve period pain, there are some other ways that can supplement the yoga practice in easing the pain.

“Using a hot water bottle or heat pack on the abdomen may provide some relief, along with these yoga practices. Certain pain killers and multivitamins can also help relax muscular pain,” states Dr Tomar.

However, she warns that in cases of underlying pelvic conditions such as an infection, tumour, or any other issue, yoga alone will not help. In such cases, one must consult a doctor to get the correct diagnosis and medical intervention.

Disclaimer: This is for informational purposes only and does not replace professional medical advice. Kindly consult a qualified medical/yoga expert for personalised guidance.

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