Yoga Postures for Period Pain

Experiencing period pain can be challenging, but incorporating specific yoga postures into your routine can help alleviate discomfort and promote relaxation.

Here are some poses to try:

1. Child’s Pose (Balasana)
This gentle pose stretches the lower back and hips, providing relief from cramps.

• Start on your hands and knees in a tabletop position.
• Spread your knees wide apart while keeping your big toes touching.
• Sit back on your heels and extend your arms forward, lowering your forehead to the ground.
• Take deep breaths, allowing your body to relax into the pose for 1-3 minutes.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)
This dynamic movement helps relieve tension in the spine and abdomen.

• Begin in a tabletop position on your hands and knees.
• Inhale as you arch your back, lifting your head and tailbone (Cow Pose).
• Exhale as you round your back, tucking your chin and tailbone (Cat Pose).
• Repeat this flow for 5-10 breaths.

3. Forward Fold (Uttanasana)
This pose releases tension in the lower back and hamstrings.

• Stand with your feet hip-width apart.
• Inhale, raising your arms overhead.
• Exhale as you hinge at the hips, folding forward and letting your head hang.
• Stay here for 5-10 breaths, feeling the stretch in your back and legs.

4. Supine Bound Angle Pose (Supta Baddha Konasana)
This restorative pose opens the hips and promotes relaxation.

• Lie on your back and bring the soles of your feet together, allowing your knees to fall open.
• Place your arms at your sides, palms facing up.
• Close your eyes and breathe deeply, holding the pose for 5-10 minutes.

5. Legs-Up-the-Wall Pose (Viparita Karani)
This pose improves circulation and reduces bloating.

• Lie on your back and scoot your hips close to a wall.
• Extend your legs up the wall, keeping them straight.
• Relax your arms at your sides and breathe deeply for 5-10 minutes.

Listening to your body is essential. If any pose feels uncomfortable, feel free to modify or skip it. Always consult with a healthcare professional if your pain is severe or persistent. Remember, self-care is important, and these yoga postures can be a helpful addition to your routine during your period.

For a more detailed and complete yoga session designed for menstruation, you can find additional resources here.

Take care and be gentle with yourself 🧘‍♀️