Yoga Poses to Relieve Period Cramps

Period cramp is not just something that begin before you see blood. Some may experience discomfort or pain well before the blood flows out, or in other word PMS (premenstrual syndrome).

Some symptoms of PMS include, but are not limited to:

  • headaches
  • fatigue
  • nausea/vomiting
  • bloating
  • mood swings
  • diarrhoea

With symptoms above occurring, the last thing you want to do is finding a yoga mat. All you want to do is to lay down on your bed. Here are four poses which you can try in the comfort of your own bed and ultimately try to ease the pain.

Reclined Bound Angle (Supta Baddha Konasana)

Feeling your tummy tensing or weak? You need this pose. It is similar to bound angle pose, but instead you are laying on your back instead of sitting up and leaning forward. Among the list of PMS symptoms, this pose helps a lot of the symptoms—from headaches to fatigue to insomnia. It is a relaxing pose the positioning of your legs helps to relax the abdominal muscles and lower back muscles which can help easing the cramps.

Reclined Spinal Twist (Supta Matsyendrasana)

One of the most popular lying poses for dealing with period cramp is the spinal twist. It is a win-win pose. Why? Because it has massive health benefits and feels good. For people who are starting to try out this pose, you will get a much-needed back and hip stretch, especially if you’re dealing with back pains from your period. Twisting also helps digestive organs as it is getting just as much circulation of the fresh blood flow from this pose.

Child Pose (Balasana)

Yes, it looks simple but it has many benefits. Many of the yoga poses has benefits on your organs. Child pose stimulates the digestive system, helps in combating constipation. Experiencing bloatedness? This would be the best pose to go. Child pose expels stale abdominal gases. It also relieves stiffness in the lumbar vertebrae due to compression. You can stay in this pose as long as you want or until your whole body is completely relaxed into this pose.

Inverted Leg Pose (Viparita Karani)

Feeling more tired on your legs today due to walking quite a distance? You can try this pose. You will just need a wall by your bedside to allow you to elevate your legs. Not only it provides physical benefits but also include mental and emotional benefits. The inverted pose allows the blood to flow back to the heart, relieves tiredness in the leg muscles and also reduces veins appearing in the long run. Mentally, it is said to increase creativity and problem solving. Lastly, emotionally it helps to calm you down when you are in the midst of mood swings. Like child pose, you can stay in this pose as long as you want.

Yoga poses above are not step by step instruction you must do to ease period cramps. In addition to the poses, you can do yoga breathing practice, pranayama, breathing in through your nose to your belly, and breathing out from your belly through your nose. Everyone’s body is different and need different pose for different relieve. Feel free try all the poses. Remember, listen to your body and choose the pose which you can feel the most relaxed and calm.