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8 Simple Yoga Poses To Reduce Menstrual Cramps

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Menstrual cramps!!! A big full stop in most of the women’s life from daily routine. 

Breast tenderness, abdominal cramps, lower back pain, nausea are premenstrual symptoms, faced by 95% of women.

The reason behind Menstrual Cramps

During menses, the inner lining of the endometrium shreds down, during that process the uterus contracts and gives rise to abdominal pain and cramps.

Importance of exercise

While exercising, the brain releases the endorphins hormone. These endorphins block the pain receptors in the brain and stop the pain from receiving signals from the uterus.

Exercise improves blood circulation in the body. So, after exercise, the uterus gets more blood flow and opens blood vessels, which helps to reduce menstrual cramps.

During periods energy levels become low due to less estrogen and progesterone secretion. But after exercising, the heart pumps fast and provides blood and oxygen all over the body in large quantities. 

Some women suffer from headaches during periods. After exercise blood circulation and endomorphin secretion increase and help to reduce headache.

 Yoga poses to reduce menstrual cramps

Cobra pose/ Bhujangasana

In this pose, you have to lie on your stomach with a straight leg and feet together. Place your hand under your shoulders. With the help of hands try to push yourself and lift your head and shoulder. Take a deep breath and hold for 30 seconds.  

You have to take a deep breath till your Belly can stretch. Take two to three deep breaths and repeat it.

This helps you to stimulate the abdominal organ. Stretches your shoulder and chest muscles. And help to reduce fatigue.


 Cat-cow pose/ Marjaryasana-Bitilasana  –

 Keep your hand below your shoulder and knee directly under your hips. Take a deep breath and try to lower your belly towards the ground and stitch your head. Repeat this exercise two to three times.

This pose helps you to improve mental stability and concentration.

Also improves blood circulation to the spine and helps to reduce back pain.


Fish pose/ Matsyasana

 Place your back and head on the pillow and keep your legs straight in front of you.  start breathing gently till you feel comfortable. It will help you to relax from menstrual cramps.

It stretches the muscles of the shoulders, chest, and abdomen. Improves circulation and reduces back pain.


Butterfly pose/ Baddha konasana

Sit erect on the ground with legs stretched outward. The leg has to hinge at the knees to meet the feet. Keep your hands on the floor with fingers pointing forward.

Prostaglandins cause contraction of the uterus.  With the baddha konasana, you can find relief from painful menstruation, as this stretches muscles on the inner thighs and knees.  Improves circulation and stimulates abdominal organs, ovaries, and prostate. This pose is also known as the reproductive health power pose.

Baddha Konasana

Reclining bound angle pose/ Supta baddha konasana

This pose is similar to baddha konasana but the only difference is you have to lean back instead of forward. As you are leaning back your abdominal muscles get to relax and give relief from menstrual cramps.  

It stretches thighs and groins. This pose also gives relief from tiredness, headache, and insomnia.

Supta Baddha Konasana

Child pose/ Balasana –

You have to kneel and bring your head forward. Keep your hand’s backward-facing palm upwards.

Balasana or child pose helps you to get relief from cramps. Your reproductive organs also reduce tension from your back, shoulders and make after doing this pose you feel relaxed.


 Wide-angle seated forward bend/ upavistha konasana

You have to be seated at a Wide Angle, spread your leg forward, bend and try to touch your toes or bend forward. This helps you to stimulate your abdominal organs and relieves your cramps.  

You can do these poses on normal days to as it gives tremendous mental relaxation

Upavistha Konasana

Head to knee pose/ Janu  sirsasana

This is also a type of Forward bending. You have to be seated with one leg extended. Keep your toes upward and try to hold it with your hand. This pose will help to get a stimulating effect on your abdominal and reproductive muscles. This also helps to improve your digestive system. Relieves your anxiety, fatigue headache, and depression

Janu Sirsasana

Remember exercising during your period has to be comfortable for you if you are feeling tremendous pain and cramps take a rest and consult your gynecologist.

Wear a supportive sports bra that keeps your breast in place and help you to relieve breast tenderness while movement during your exercise

Wear comfortable leggings instead of tight sports pants which help you to feel more comfortable.

Use a tampon or menstrual cup while doing exercise to prevent leakage or use a thin panty liner.


  • Periods are a normal phenomenon; they won’t stop you from your daily activities including exercise.
  •  Drink plenty of water to remain hydrated.
  •  Take a healthy balanced diet.
  • Use comfortable sanitary products.
  •  Take antispasmodic if you require it.
  • Consult your gynecologist if you feel extreme pain.

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