Sri Yogi Anand - Founder of Adwait Yoga School

7 Yoga Asanas help to Ease Menstrual Pain

Yoga Poses Help to Menstrual Pain

Table of Contents

If you are suffering from menstrual pain and want to find the best yoga pose to help you with this issue, then this article is for you. Below are women’s most common poses to ease pain and discomfort. Using these poses to ease menstrual pain can benefit your body.

Marjariasana ( Cat Cow Yoga Pose)

A lady do yoga pose

The best yoga pose for menstrual pain is Marjariasana. This gentle back-bending posture helps to stimulate the ovaries and soothe the digestive system. They should practice it six to nine times. Performing this asana will increase circulation in the lower back and alleviate menstrual pain.

Marjariasana is an ancient yoga pose that opens the pelvic area and relieves menstrual cramps. It can perform this pose under the guidance of a qualified yoga teacher. Although it will not alleviate severe cramps, it can help improve the overall health of the reproductive system.

When performing Marjariasana, it is important to take your time. It is important to maintain an even posture, with your weight evenly distributed. It would help if you also kept a neutral spine. Next, inhale deeply from the belly and tilt your head back toward your spine, pointing your tailbone upwards.

Yoga poses can help relieve the discomfort caused by menstruation. Some of the most effective ones are those that strengthen the pelvic floor. These poses also improve blood circulation and relieve the backaches associated with menstruation. They are also beneficial for the reproductive system and can help combat uterine disorders. In addition to alleviating pain, many women have reported a sense of calmness and relaxation while performing these poses.

Supta Matsyendrasana ( Supine Spinal Twist Yoga Pose)

Supta Matsyendrasana postures

Supta Matsyendrasaana is an excellent way to relieve menstrual pain and ease nervousness, a common side effect of the monthly menstrual cycle. They involve lying on your back with one leg bent and a slight lean to the bent leg. It stretches the spine and reduces pain in the lower abdomen. It also improves blood circulation.

You can use a block, bolster or pillow to prop up your forehead. Once you are in the pose, take your time and breathe deeply. Ideally, you will hold this position for at least 30 seconds.

This pose is ideal for the first day of the period. It helps the circulation of blood and also promotes pelvic awareness. It’s also good for relieving headaches and pain in the lower back. It’s also good for relieving menstrual cramps. It also stretches the groin muscles and the lower back.

Uttanasana (Standing Forward Bend Yoga Pose)

Uttansana yoga Pose

Uttanasana is one of the best yoga poses for women dealing with menstrual pain. It can do this gentle pose by bending from the hips while maintaining a straight spine. It can relieve pain and improve flexibility.

Uttanasana can ease menstrual pain by relaxing the muscles surrounding the uterus. To perform this pose, stretch the muscles in your thighs and groin. Try to hold the pose for four to five minutes. They will stretch out your back and ease lower back tension. It will also relax your mind.

Yoga also helps you tune into the natural cycles in your body. Your body knows exactly what it needs when you are on your period. Listen to it and follow its lead. While traditional yoga advice discourages upside-down yoga poses, modern yoga therapists have not found enough evidence to support this advice.

Baddha Konasana ( Butterfly Yoga Pose)

A lady do baddhakonasana

Baddha Konasana is one of the best yoga poses for easing menstrual pain. It works by relaxing the pelvic muscles and opening up the pelvic area. You can practice it for five to 10 minutes a day. It’s also useful for relieving bloating and heavy bleeding that comes with menstruation.

The pose begins with an upright seated position with your chest and legs in front of you. Then, extend your right ankle, so it lines up with your left hip. Hold this pose for several breaths. Then, repeat with the left knee bent.

Balasana (Child Pose)

A women do child pose

One of the best yoga pose for menstrual pain is the child’s pose or Balasana. This pose targets the back area most affected by menstrual pain. Begin by sitting on the floor with your knees bent. Then, bend your knees, so your forehead rests on the mat. Breathe deeply and hold the pose for about a minute. It will stretch your back muscles and calm your mind.

In addition to the reclining bound angle, this posture helps alleviate various PMS symptoms, including insomnia, anxiety, and headaches. It also helps relieve cramps by relaxing the abdominal muscles. Practicing these poses regularly will help you manage your pain during your periods.

You must practice it regularly to get the most out of this yoga pose. This pose helps alleviate menstrual cramps, diarrhea, and abdominal aches. This yoga pose will also relieve depression, anxiety, and fatigue.

This yoga pose helps you get into a comfortable position for this pose. You can perform this pose on either side of your body. It is important to ensure your knees are bent and your ankles align with your hips. You should feel the stretch along your left side, but it shouldn’t be painful. Hold this pose for a few breaths and repeat on the other side.

Viparita Kalani (Legs Up the Wall Pose)

Legs-Up-The-Wall yoga pose

Viparita Kalani is a posture that helps the pelvic bowl and the uterus open up. This pose also opens the hips and is helpful for easier blood flow. To perform it, stand with your legs apart and your chest lifted. Make sure to place equal weight on both legs. You may need to modify the pose to make it more comfortable for you.

This yoga pose is known to relieve pain in the abdominal region. It also helps regulate breathing. By relaxing the body and mind, this pose is helpful for PMS symptoms. It can also help reduce cramps and relieve lower back pain. Make sure you hold this pose for at least 30-60 seconds.

Apanasana (Knees to Chest Yoga Pose)

Apanasnaa yoga Pose

Apanasana is also beneficial for women suffering from Polycystic Ovarian Syndrome, a hormonal disorder that can cause menstrual pain. It can also help alleviate symptoms of back pain, lumbar spondylitis, and sciatica.

To perform this asana, the practitioner must start with a sitting position on the mat. It should spread the knees as far apart as the mat is wide. The head and face should rest on the floor and relax the chest. This pose is effective in soothing back pain and aligning the spine. It also relieves abdominal cramps and helps to relax the mind.

Aside from opening the pelvic area, this pose will also relieve cramping and anxiety associated with the menstrual cycle. In addition, it will stretch the low back and lower abdominal muscles. It also improves blood circulation to the pelvic region and can relieve cramps. While this pose is challenging for beginners, it can perform with regular practice.

This yoga pose is best for those suffering from cramps and looking for a calming way to relieve the discomfort caused by menstrual cramps. Sitting in this pose for several minutes will help you decompress and release tension.


Practicing yoga regularly can help you relieve the pain associated with menstruation. Not only does it strengthen your body, but it also helps your mind calm down and resist the urge to give in to pain. Whether you’re pregnant or have just started menstruation, yoga is one of the best ways to relieve menstrual cramps and improve your quality of life.

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Yogi Anand Adwait

Sri Yogi Anand is an ordained Himalayan Yogi, Yoga Mediation Master, Spiritual Guru, Life Coach, Writer, Eloquent Speaker, and Founder of Adwait Foundation® and Adwait Yoga School.

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