Yoga poses for period cramps

Yoga poses for period cramps

Yoga poses for period cramps: Let us know about Yoga poses for period cramps. Most of the women have to face pain and cramps during periods every month . In medical language it is called primary dysmenorrhea. During this, some women have less pain, while some face unbearable pain. Due to this severe pain and cramps, it becomes difficult for them to do everyday work. Usually young women face it more. Dysmenorrhea causes severe pain in the lower abdomen . In such a situation, many girls try to reduce this pain by taking pain killers , which is not the right way, whereas this pain can be reduced by natural means also. There can be no better option than yoga for this .

Today in this article, you will know how the cramps occurring at the time of menstruation can be reduced through Yogasana –

How is yoga beneficial for menstrual cramps?

Yoga poses for period cramps
Yoga poses for period cramps

Due to the contraction of the uterus during menstruation, there is a problem of pain and cramps. This happens when a hormone called prostaglandin is released. Some women may also feel pain in other parts of the body like lower back or hip and thigh due to these cramps. In such a situation, some women take medicines to reduce this pain, while it can be reduced through easy exercises and yoga.

In this regard, NCBI (National Center for Biotechnology Information) has also published a research on its site. Apart from this, research is also available on the site of International Journal of Physiotherapy and Research regarding the effect of Yogasana on the cramps occurring during menstruation. It has been clearly told in these research that not only spasms can be reduced through yoga, but it is also possible to improve the quality of life.

Yoga asanas beneficial for menstrual cramps

If a woman is troubled by the problem of cramps during periods, then she can be benefited by doing the following types of yoga. Before that let us make it clear that if a woman is doing yoga for the first time, then she should do it only under the supervision of a yoga instructor. Also, if there is any physical problem, then the doctor’s problem must be taken before doing yoga.

Latent Bandha Konasana

The way to do Supta Baddha Konasana Yogasana is as follows –

  1. First of all, lay down on a flat place in the state of shavasana by laying a yoga mat.
  2. Now slowly bend the knees and bring both the legs together and bring them inwards. With this both the soles will meet each other.
  3. After this, try to put both the knees on the ground. You can also keep a pillow under the knees for support.
  4. Keeping both the palms near the hips, press them downwards.
  5. Then lift the upper part of the neck and spine from the ground.
  6. At the same time, while exhaling, pull the lower abdominal muscles inwards.
  7. Stay in this state for some time and keep breathing and exhaling at a normal pace.
  8. After this, while exhaling, come back to the normal state.

bridge pose

Come, let us know how to do Setubandhasana –

  • Lie down on your back by spreading yoga mat on the ground.
  • Then, bending the legs, bring the heels near the hips.
  • After this, hold the ankles with both the hands.
  • Now while breathing, raise the hips upwards.
  • Stay in this posture for some time and keep breathing at a normal pace.
  • Then gradually come back to normal state.


Below is the way to do Paschimottanasana –

  • First of all, sit in the posture of Dandasan on the yoga mat.
  • Taking a long deep breath, raise the hands upwards.
  • Now while exhaling, start bending forward.
  • Lean forward as much as possible and try to touch the head with the knees.
  • Also try to hold the feet with hands.
  • Keep in mind that the knees should not be bent.
  • Stay like this for some time and keep breathing at a normal pace.
  • After this, while breathing, rise up and move the hands upwards.
  • Then, while exhaling, bring the hands down.

do the opposite

Here we have told step by step how to do the opposite –

  • Lie on the back on the yoga mat and keep the whole body in a relaxed state.
  • Now slowly raise both the legs upwards.
  • When the legs come up to an angle of 45 degrees, support the waist through the hands.
  • Then raise the legs further up and make them straight.
  • During this, the elbows will remain straight and the entire weight of the body will be on them.
  • Stay in this posture for some time and keep breathing at a normal pace.
  • After this slowly come back to normal state.


No woman can prevent menstruation from coming, but the problems caused by it can definitely be reduced. Yogasana is the best method in this work, which can prove to be beneficial in removing the cramps that occur during periods. It has also been confirmed in some scientific studies that yoga is most beneficial for periods cramps.