Menstrual pain, also known as dysmenorrhea, can vary in intensity, from mild cramps to severe discomfort and can significantly disrupt daily life. While over-the-counter pain relievers and TENS machines are commonly used to manage menstrual pain, natural and holistic approaches can be effective as well.
Yoga is a mind-body practice that has been used for centuries to promote physical and mental well-being. It offers a variety of poses (asanas) that can help alleviate menstrual pain by relaxing the body, reducing muscle tension and improving circulation to the pelvic area.
These yoga poses are specifically designed to ease period pain;
Child's Pose (Balasana)
Child's Pose is a relaxing yoga position that can help alleviate menstrual pain by gently stretching the lower back and relieving tension in the abdominal area. Child’s pose soothes abdominal cramps and regular practice can improve blood flow to the pelvic region, reducing discomfort.
To perform this pose:
- Begin by kneeling on the floor with your big toes touching and knees spread apart.
- Sit back on your heels and exhale as you lower your torso forward, resting it between your thighs.
- Extend your arms backwards and rest your forehead on the mat.
- Breathe deeply and hold this pose for 30 seconds to 1 minute.
Cat-Cow Pose (Marjaryasana-Bitilasana)
The Cat-Cow Pose is a dynamic stretch that helps relieve menstrual pain by gently massaging and warming up the abdominal area. It promotes flexibility in the spine and releases tension in the lower back and abdominal muscles.
Here's how to do it:
- Start on your hands and knees in a tabletop position, with wrists aligned under your shoulders and knees under your hips.
- Inhale as you arch your back, lifting your tailbone and head (Cow Pose).
- Exhale as you round your back, tucking your chin and tailbone (Cat Pose).
- Continue to flow between these two positions, inhaling in Cow and exhaling in Cat, for 1-2 minutes.
Supine Spinal Twist (Supta Matsyendrasana)
The Supine Twist opens up the chest, increases spinal flexibility, stimulates digestion and reduces tension in the lower back, making it a great option for easing period pain.
To perform this pose:
- Lie on your back with your arms stretched out to the sides, forming a "T" shape.
- Bend your right knee and bring it towards your chest.
- Gently guide your right knee across your body to the left side, keeping your shoulders on the ground.
- Turn your head to the right and hold the pose for 30 seconds to 1 minute.
- Repeat on the other side.
Bridge Pose (Setu Bandhasana)
Bridge Pose is another yoga position that can help alleviate menstrual pain by strengthening the lower back and improving blood circulation to the pelvic area.
Here's how to do it:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your arms at your sides, palms facing down.
- Press through your feet and lift your hips off the ground, creating a straight line from your shoulders to your knees.
- Engage your glutes and hold the pose for 30 seconds to 1 minute.
- Slowly lower your hips back to the ground.
Cobra Pose (Bhujangasana)
The Cobra Pose is an effective yoga position to alleviate menstrual pain. It stretches the abdominal muscles, relieves backache and improves posture.
To perform this pose:
- Lie face down on the mat with your legs extended and the tops of your feet flat on the floor.
- Place your hands beneath your shoulders, with your elbows close to your body.
- Inhale as you lift your chest off the ground, using your back muscles (not your arms) to raise your upper body. If a full extension into cobra pose feels too strong for you, keep the arms bent for a low cobra
- Keep your pelvis and legs on the ground and gaze forward.
- Hold the pose for 15-30 seconds, gradually increasing the duration with practice.
Supine Bound Angle Pose (Supta Baddha Konasana)
This pose, aka the Reclined Butterfly Pose, is a gentle, restorative yoga position that helps relieve menstrual pain by opening the hips and stretching the groin area. To perform this pose:
- Lie on your back with your knees bent and feet flat on the floor.
- Bring the soles of your feet together and allow your knees to fall outward, forming a diamond shape with your legs.
- Place your hands on your belly or let your arms rest by your sides.
- Breathe deeply and hold the pose for 1-2 minutes.
Legs Up the Wall Pose (Viparita Karani)
The Legs Up the Wall Pose is a restorative yoga position that promotes relaxation and reduces menstrual pain by improving blood circulation and reducing swelling in the legs. It also reduces bloating, eases lower back pain and relaxes the nervous system.
Here's how to do it:
- Sit sideways with your right hip against a wall.
- Swing your legs up the wall as you lie on your back, keeping your buttocks close to the wall.
- Extend your arms out to the sides with your palms facing up.
- Close your eyes, breathe deeply, and hold the pose for 5-10 minutes
Happy Baby Pose (Ananda Balasana)
The Happy Baby Pose is a playful yoga position that stretches the groin and hip flexors. It also relieves tension in the pelvis and lower back, making it an excellent pose for menstrual pain relief.
To perform this pose:
- Lie on your back with your knees bent and feet flat on the floor.
- Exhale as you bring your knees towards your chest.
- Grab the outsides of your feet with your hands, keeping your arms on the inside of your knees.
- Gently pull your knees toward the floor, creating a slight resistance with your hands.
- Rock side to side to massage your lower back.
- Hold the pose for 30 seconds to 1 minute.
The poses mentioned above can help reduce cramps, backaches, and discomfort associated with menstruation. Incorporating these yoga positions into your routine may alleviate period pain.
Natural Period Pain Relief Products
In addition to yoga, many people also find relief from using a heat pack or TENS machine. Maintaining a healthy lifestyle, staying hydrated and managing stress through techniques like mindfulness and deep breathing can further enhance well-being during your menstrual cycle.
By taking a holistic approach to menstrual health, you can find relief and embrace your body's natural rhythms. Yoga and natural pain relief products are a complementary approach to menstrual pain management and should not replace medical advice or treatment. If you experience persistent menstrual pain, please consult with a healthcare provider.
References:
- Khalsa, S. B. S., & Khalsa, M. K. (2016). Yoga for Women. In Principles and Practice of Yoga in Health Care (pp. 203-217). Handspring Publishing.
- Carson, J. W., Carson, K. M., & Porter, L. S. (2010). Yoga of Awareness program for menopausal symptoms in breast cancer survivors: Results from a randomized trial. Supportive Care in Cancer, 18(3), 267-276.
- Cramer, H., Lauche, R., Langhorst, J., & Dobos, G. (2016). Yoga for rheumatic diseases: a systematic review. Rheumatology International, 36(1), 1-11.
- Innes, K. E., Bourguignon, C., & Taylor, A. G. (2005). Risk indices associated with the insulin resistance syndrome, cardiovascular disease, and possible protection with yoga: a systematic review. The Journal of the American Board of Family Practice, 18(6), 491-519.
- Images from Pocket Poses Dictionary - https://www.pocketyoga.com/pose/