Yoga for period cramps

Yoga For Period Cramps: 5 Best Poses To Relieve Pain And Suffering

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If you’re one of the millions of women who suffer from cramps during their period, you know how debilitating they can be. You may feel like you can’t do anything but curl up in a ball and hope the pain goes away. But there is something you can do to help ease the discomfort: yoga.

Yoga For Period Cramps

As any woman knows, period cramps can be debilitating. The good news is that yoga can help ease the pain of cramps and provide other health benefits.

Forward bends and twists help release tension in the lower back and abdominal muscles, which can lead to less pain. In addition, deep breathing helps increase the flow of oxygen to the pelvic area, which can also help reduce cramping.

Moreover, yoga helps reduce stress levels, which can further relieve cramping. Finally, yoga promotes overall physical and mental wellbeing, providing a sense of calm during an otherwise difficult time. For all these reasons, yoga is an excellent way to ease the pain of period cramps.

What are period cramps, and why do they happen?

Every month, millions of women worldwide experience cramps and other symptoms associated with their period. These cramps can be quite severe for some women, making it challenging to do their everyday activities.
But what exactly are period cramps, and why do they happen?

Period cramps occur when the muscles of the uterus contract to expel the uterine lining. This process is known as menstruation. During menstruation, the hormone progesterone levels fall sharply, which causes the smooth muscle cells of the uterus to contract. These contractions help push the uterine lining out through the cervix and into the vagina.

For most women, these contractions are mild and cause only mild discomfort. However, the contractions can be pretty muscular for some women, leading to severe cramps. Many factors can contribute to this, such as stress, dehydration, and certain medications. Additionally, some women may be more sensitive to the changes in hormone levels that occur during menstruation.

While there are several different ways to treat period cramps, yoga is an excellent option because it can be done anywhere, even on your bed. It’s low-impact and can help ease muscle tension and pain. Plus, several different yoga poses can help relieve period cramps.

5 Best Yoga Poses For Period Cramps

Yoga is a great way to ease period cramps. Here are five of the best yoga for period cramps:

1. Child’s pose: This pose is calming and helps ease tension in the lower back and abdominal muscles. It can also help to reduce your period cramps.

yoga for period cramps

To do it:

  1. Kneel on the ground and sit back on your heels.
  2. Fold forward, resting your forehead on the floor.
  3. Place your hands out in front of you, palms down.
  4. Relax your whole body and breathe deeply.
  5. Hold for 1–5 minutes.

2. Legs Up The Wall Pose: This pose is excellent for reducing inflammation and pain. It also helps improve circulation in the lower body, which can help ease cramps.

leg up the wall pose

To do it:

  1. Start by sitting with your hips next to a wall.
  2. Lie down on your back and swing your legs up the wall so that your body forms a 90-degree angle.
  3. Place your hands on your stomach or out to the sides.
  4. Relax your whole body and breathe deeply.
  5. Hold for 1–5 minutes.

3. Bound Angle Pose: This pose helps open up the hips and pelvis, which can ease cramping. It also helps to improve circulation in the lower body.

yoga for period cramps

To do it:

  1. Sit on the ground with your legs straight out in front of you.
  2. Bend your knees and bring the soles of your feet together.
  3. Pull your feet towards your body until they are close to your pelvis.
  4. Place your hands on your feet and press down gently.
  5. Hold for 1–5 minutes.

4. Cat-cow pose: This pose helps stretch and relieve tension in the back and abdominal muscles. It can also help improve circulation in the pelvis, reducing cramping.

Image From: Yogaunline

To do it:

  1. Start on your hands and knees with your spine in a neutral position.
  2. As you inhale, arch your back and look towards the ceiling; you exhale, round your back, and tuck your chin to your chest.
  3. Repeat this sequence for 1–2 minutes.

5. Bridge Pose: This pose helps open up the hips and pelvis, reducing cramping. It also helps to improve circulation in the lower body.

yoga for period cramps

To do it:

  1. Lie on your back with your knees bent and flat feet on the ground.
  2. Lift your hips off the ground and press down on your feet.
  3. Hold for 1–5 minutes.

Yoga can be a great way to reduce pain and suffering during your period. These five yoga poses are particularly effective for cramps. Give them a try next time you’re feeling discomfort.

What are the Benefits of Yoga for Period Cramps?

Yoga is a popular form of exercise that can offer various benefits, including relief from period cramps. Period cramps are caused by the muscle contractions that occur during menstruation. These contractions can cause pain and discomfort in the abdomen, back, and thighs. While over-the-counter pain relievers can offer some relief, yoga can provide a more natural and holistic approach. 

Yoga poses for period cramps help release tension in the muscles and relieve pain. In addition, yoga can help to improve circulation and promote relaxation. As a result, yoga can be an effective way to reduce the symptoms of period cramps.

What do you need to keep in mind when practicing yoga during your period?

There are a few things to keep in mind when it comes to yoga during your period:

  1. If you’re experiencing cramps, yoga can be a great way to find relief. Try poses like the child’s pose or cat-cow to help ease the pain.
  2. It’s essential to be aware of your energy levels during this time; if you’re feeling low on energy, consider doing a more restorative yoga practice.
  3. Be sure to listen to your body and avoid any uncomfortable poses.

With a little bit of planning, yoga can be a great way to help you feel your best during your period.

Tips for maintaining a regular yoga practice during your menstrual cycle

Yoga is an excellent way for many women to ease period cramps and PMS symptoms. However, there are a few things to keep in mind if you want to maintain a regular yoga practice during your menstrual cycle:

  1. It’s essential to listen to your body and modify your yoga poses. If you’re feeling particularly tired or bloated, skip the inversions and twists.
  2. Wear a comfortable menstrual cup or pad during yoga class. This will help you feel more confident and relaxed, especially if you’re doing any poses that involve inversions or hip openers.
  3. Don’t forget to hydrate!

Drink plenty of water before and after yoga class. Make sure to replenish electrolytes by drinking Coconut water or eating bananas. You can maintain a regular yoga practice by following these simple tips – even during your period!

Conclusion

Overall, yoga is a great way to reduce period cramps. The key is to find poses that work for you and be patient in practicing them. With time and consistency, you will likely see a reduction in your symptoms. If you have any concerns, be sure to speak with your doctor before starting a new exercise routine.

FAQs

Can yoga help with period cramps?

Yoga can be an effective way to reduce the symptoms of period cramps. The key is to find poses that work for you and be patient in practicing them. With time and consistency, you will likely see a reduction in your symptoms. If you have any concerns, be sure to speak with your doctor before starting a new exercise routine.

What are the best yoga poses for period cramps?

There are a variety of yoga poses that can help with period cramps. Some examples include Child’s Pose, Cat-Cow Pose, and Downward-Facing Dog. Be sure to listen to your body and modify the poses as needed. If you have any concerns, speak with your doctor or a certified yoga instructor.

Can yoga be harmful during menstruation?

If you have any concerns, be sure to speak with your doctor before starting a new exercise routine. Generally, yoga is safe for most people. However, some poses may be more challenging during menstruation. If you’re feeling particularly tired or bloated, skip the inversions and twists.

How often should I practice yoga if I have period cramps?

There is no one-size-fits-all answer to this question. However, many women find that practicing yoga 3-to 4 times per week helps reduce period cramps. If you have any concerns, speak with your doctor or a certified yoga instructor.

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