International Yoga Day 2022: 4 Yoga Poses For Menstrual Cramp Relief

Cramps can be painful and discomforting. Here are some yoga poses that can help. 

Navya Kharbanda
Written by: Navya KharbandaPublished at: Jun 21, 2022Updated at: Jun 21, 2022
International Yoga Day 2022: 4 Yoga Poses For Menstrual Cramp Relief

Medicines, hot water bags, and warm patches are some temporary methods that women often use to get rid of cramps, medically termed as ‘Dysmenorrhea’. Various studies have proven the efficiency of Yoga poses to ease period pain by soothing the muscles tension through reduction of cortisol and rise in endorphins levels in the body. It is also believed that regular practice of yoga has a positive effect on the menstrual cycle. For International Yoga Day 2022, Onlymyhealth spoke to Dr. Prajakta Jadhav, Nutrition & Fitness - Advance Coach, Fittr, to know about yoga for menstrual cramp relief. 

1. Badhakonasana

Popularly known as the butterfly pose, this is one of the easiest and most relaxing poses of yoga that helps reduce menstrual cramps and pain. Additionally, it also helps in increasing the flexibility in the inner thigh muscles, ovaries, abdominal organs and reduces fatigue. It is good for treating sciatica pain as well. 

Steps to do: 

1. For this pose, one must sit straight, bend their knees

2. Bring their feet near the genitals, as much as possible

3. Make sure that the soles touch each other, grab the feet tightly in hand and flap the knees similar to the wings of a butterfly.

Also read: Can Yoga Relieve Menstrual Pain? These Asanas Might Help

2. Fish Pose or Matsyasana 

It is one of the best poses that can provide you relief from period pain. Along with this it also releases tension from your neck, throat, shoulder. It also tones the neck and abdominal muscles. 

Steps to do: 

1. Lie flat on your back on the yoga mat.

2. Bring your forearms to your sides.

3. Lift the upper body off the ground.

4. Rest your weight on your hips and forearms.

5. Keep the lower body on the ground.

6. Breathe and hold.

7. Gently release the pose.

3. Spinal Twist 

Spinal Twist is another easy-to-do pose that can be done on the bed by simply twisting the legs while you are lying down. This yoga pose relaxes the hip, back and stomach. It can also be a go-to pose for improving the flexibility of the lower part of the body. 

Steps to do: 

1. Lie down on your back, turn your body to your left 

2. Breath out while you twist your leg, trying to keep it perpendicular to your body 

3. Hold for 10 seconds and release. 

4. Turn to the other side, and repeat 

Also read: Can You Do Yoga During Periods? Benefits, Asanas (Poses) For You

4. Camel Pose

This is another simple pose that stretches the body muscle and therefore helps you destress. It is a great pose for those looking to get rid of cramps. It bends the back and stretches the stomach, stimulating the abdominal organs and relaxing the body. 

Steps to do: 

1. Sit with your knees folded on the ground

2. Lift your body straight 

3. Bend backwards to hold your toes with your hand while you let your head lose downwards and close your eyes

4. Hold this pose for about 25-30 seconds to get the best out of it. 

Yoga is a great form of exercise for your physical and mental health. However, certain poses are difficult and might cause unwanted pain due to the wrong process. Therefore it is always advisable to consult a trained instructor before you enter a regular yoga regime. 

Image credits: Freepik

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