Can Yoga Relieve Menstrual Pain? These Asanas Might Help

There are some yoga poses that can help you with menstrual cramps

Shubhangi Shah
Written by: Shubhangi ShahUpdated at: Oct 26, 2021 18:48 IST
Can Yoga Relieve Menstrual Pain? These Asanas Might Help

Periods can be a challenging time for any woman. Although some experience mild symptoms, for some women, these three to four days can be extremely difficult. Mood swings, irritability, and crankiness are some of the things you experience. However, the most difficult among them all is probably menstrual cramps. Although some amount of pain is considered somewhat normal, however, if the severity is such that it interferes with your everyday life, then that is a problem. Although popping a pill is considered to be an easy remedy, it isn’t devoid of its share of side effects. Is there an easy way out? The answer, or maybe a possible solution, might lie in Yoga. To understand if yoga can help with menstrual cramps, Onlymyhealth spoke to Dr. Shruti S Patil, who is a senior gynecologist and obstetrician at the Art of Living's Sri Sri Ayurveda College and Hospital

“Yoga is not just a form of exercise but is also therapy,” said Dr. Patil. It helps in healing from almost all-female-related disorders, she said. “When I say this is a therapy I mean it balances and calms down the nervous system,” the doctor stated. This is because we accumulate so much stress -- physical, emotional, and mental, and yoga, which includes pranayama and yoga asanas, are effective in relieving it and calming the nervous system. This also helps in balancing the hormones and making their utilization by the body more effective. When it comes to menstrual cramps, keeping your gut clean is very important and yoga can help you with it. 

Also, yoga involves several poses and postures that target almost every body part. It also massages the internal organs, stimulates them, prompts them to function well, ensuring there is no lethargy. One of the greatest benefits of yoga is that it helps with better sleep. Once you start sleeping well and your sleep cycle syncs to that of nature, your hormones get balanced, thus relieving several hormone-related issues. 

When it comes to period pain, certain yoga poses might help. Those poses that involve the abdomen and pelvic muscles might help. Those that involve twisting and turning are also good for the body.

Also read: Ayurveda To Manage Period Pain: Expert Shares Tips

Yoga Poses To Relieve Menstrual Pain

So, here are some Yoga poses you can do if suffering from menstrual pain:

Child’s Pose

Child’s Pose (Balasana)

(Photo Credit: Freepik)

  • Start with coming on your all fours with your palms under your shoulders and knees under your hips.
  • Spread your knees as much as you can and bring your big toes to touch each other.
  • Gently bend down and rest your abdomen in between your thighs.
  • Extend your arms as much as you can.
  • Stay in this pose for as long as you want and gently breathe.

Pawanmuktasana (Wind-Relieving Pose)

Pawanmuktasana (Wind-Relieving Pose)

(Photo Credit: Freepik)

  • Start with laying on your back.
  • Bend your knees and pull them towards your chest.
  • Make sure there is no strain on your neck or your shoulders.
  • Stay in this pose for a couple of breaths and gently release.

Ustrasana (Camel Pose)

Ustrasana (Camel Pose)

(Photo Credit: Freepik)

  • Start by kneeling such that just your lower leg is on the ground.
  • Curling your toes, rise gently.
  • Bring your palms on your hips and start bending backward till your hands rest on your heels.
  • Stay in this pose for a few breaths and gently release.

Happy Baby Pose

  • Start with lying on your back.
  • Bend your knees and extend them upward so that your knees remain bent and there is about a 90° angle between your thighs and the lower legs.
  • Hold your big toes with your hand and your legs should be spread as much as you can.
  • Stay in this pose for a few breaths and gently release.

You can end this practice with 10-15 minutes of deep sleep, or Yog Nidra. This is done to internalize the benefits of the yoga that you just performed.

(With inputs from Dr.Shruti S Patil, who is a senior gynaecologist and obstetrician at the Art of Living's Sri Sri Ayurveda College and Hospital)

Photo Credit: Freepik