Positions to get rid of period cramps

Yoga is a natural remedy for just about everything. It helps relieve back pain, address sleep troubles, improve energy, and release stress, according to an article published by John Hopkins Medicine. And, surprisingly, PMS (and the period cramps that come with it!) is no exception.

In fact, a small study found that menstruators who practiced yoga for an hour weekly for three months had significantly less-intense menstrual pain than those who didn't. What's more, relaxation exercises can help ease period pain while you're experiencing it, according to the American College of Obstetricians and Gynecologists, and flowing through a simple yoga routine may just that.

Whenever you start to feel bloated, blue, achy, or in pain — and you know menstruation is to blame — try these yoga poses for period cramps and other PMS symptoms to nurture your body and get you back to feeling great. (

These 5 Stretches Will Soothe Your Worst Period Cramps

Child's Pose

Starting your yoga for cramps routine off with this resting pose will help you gather up your energy.

A. Kneel with knees slightly apart and crawl hands forward.

B. Keeping arms long and in front of you, allow forehead to rest on the ground.

Breathe here for 10 or more deep breaths.

Legs Up the Wall

This yoga for period cramps pose may look unconventional, but it will help you decompress and relieve stress.

A. Sit sideways next to a wall. Lie down on one side, facing away from the wall with butt touching it.

B. Using arms, lift legs up the wall as you roll over onto back. Allow arms to fall on either side of you. (Palms can face up for openness or down for an extra level of grounding.)

Breathe here for at least 10 breaths.

Locust

This yoga for cramps pose massages the abdomen and reproductive organs, helping to ease any pain you're feeling.

A. Lie facedown on the floor with big toes together.

B. Reach arms long on either side of you and use a big inhale to lift chest and feet off the ground.

Breathe here for five deep breaths.

Reclined Goddess Pose

This restorative position helps open the groin, making it a beneficial addition to your yoga for cramps flow. (These groin stretches can also help ease your post-workout soreness.)

A. Begin lying on your back. Bend knees and place feet on the ground.

B. Take feet together, knees apart, allow arms to relax on either side of you.

Breathe here for at least 10 breaths.

Seated Forward Fold

This classic yoga for period cramps move helps open the back body and massages internal organs.

A. From a seated position, extend legs long in front of you and together.

B. Keeping knees soft, take a deep breath to fill yourself with space, and use your exhale to lean forward into the space you just created. If you have a tight lower back, sit on a block or blanket.

Breathe here for at least five breaths.

Squat

While traditional squats help build muscle in the booty, this yoga for cramps pose helps open the hips and the low back.

A. From standing, heel-toe feet wide apart, pointing toes out so that hips are open. Start to soften and bend knees, releasing hips toward the ground, hovering above at whatever height feels good for you.

B. Take elbows inside of thighs, lightly pressing them out, and take hands together like a prayer at the center of chest. Try to keep spine long.

When cramps have got you down, movement may be the last thing you want—but sometimes it's just what you need.

February 28, 2022 Ellen O'Brien


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There’s no denying it—that time of the month can be painful. If you’re experiencing period cramps, you may want to lay on the couch all day until you start to feel better. And while that is entirely permissible, gentle movement like yoga may actually help relieve your period cramps. Colleen Boland, a California-based yoga teacher, says that practicing poses that generate movement through your pelvic region during your period can help ease cramping in that area. Additionally, the effectiveness of this type of movement isn’t limited to those days when you’re stocking up on feminine products. Regular movement and activity throughout your cycle may also reduce the severity and prevalence of period cramps.

What do you need to keep in mind when practicing yoga on your period?

First, remember that your period is completely unique to you. Boland says it’s critical to listen to your body, and practice only in a way that feels right to you—no matter where you are in your cycle. You may crave an intense hot yoga practice or just want to sit in Sukhasana (Easy Pose) for a few minutes. Both of these choices are completely OK.

The days of your menstrual cycle can also help guide your practice. By day three or four of your period, when your cramps decrease, you may opt to increase the amount of movement you’re doing, Boland says.

How can yoga alleviate period cramps?

By practicing pelvic movements and creating compression around the uterine area, you can stimulate blood flow to the pelvic area, Boland says. This type of movement can offer nourishment to pelvic tissue, which ultimately reduces cramping, she says. In addition to physical postures, Boland offers a reminder of how powerful your breath can be in alleviating discomfort. “Being able to listen to your body and tap into how you’re feeling begins with focused intentional breathing,” she says.

6 yoga poses for period cramps

Positions to get rid of period cramps
(Photo: Getty Images)

Apanasana (Knees-to-Chest Pose)

Boland says this is one of her favorite yoga poses for period cramps, especially if the cramps you’re experiencing are particularly intense. While in this pose, she suggests creating small circles to generate movement and awareness in your pelvic area. If you’re at the beginning of your period, this is a great pose to offer some relief—without requiring too much active movement.

Positions to get rid of period cramps
(Photo: Photo: Andrew Clark; Clothing: Calia)

Supta Matsyendrasana (Supine Spinal Twist)

If you would prefer not to do a seated twisting posture, Boland recommends trying Supine Spinal Twist on your back. With this gentle twist, you generate movement in your pelvic region—without being too strenuous on your physical body. If your cramping is less severe, you can twist a little deeper in this pose. However, if you’re feeling more pain or discomfort in your midsection, a slight twist will still offer your body relief.

Positions to get rid of period cramps
(Photo: (Photo: Andrew Clark; Clothing: Calia))

Balasana (Child’s Pose)

If you’re feeling relief at the traditional version of Child’s Pose, stay there. Although you might want to grab a prop. “Take a towel and place it at the crease of your hips and do a wide-legged Child’s Pose,” Boland says. “Just have that compression against the space just above your pelvis to really help nourish the tissue.” While this pose can feel a bit more intense than other gentle poses, Boland says it generates a lot of relief in your pelvic region.

Positions to get rid of period cramps
(Photo: Andrew Clark; Clothing: Calia)

Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Like Supine Spinal Twist, this twisting posture can generate movement throughout your midsection—and offer you some relief from painful period cramps. By contracting through your midsection with this seated twist, Boland says you’re supporting the health of those tissues. Remember to only twist as far as feels comfortable for you and your body.

Positions to get rid of period cramps
(Photo: Andrew Clark; Clothing: Calia)

Utthita Trikonasana (Revolved Triangle Pose)

If you’re craving a bit more movement in your practice, try Revolved Triangle Pose. Boland says this active posture replicates the benefits of seated twisting postures. In this pose, you’ll continue to support the tissue in your pelvic region, stimulating blood flow to help relieve those period cramps or pelvic discomfort. Take a block beneath your bottom so you don’t wring yourself too deeply trying to reach your fingers to the floot.

Positions to get rid of period cramps
(Photo: Getty Images)

Utkata Konasana (Goddess Pose)

This pose is a great posture for opening up the pelvic region, Boland says. However, you may choose to pass on this posture if your period cramps are more intense—and that’s completely OK. On the other hand, if you’re craving a bit more activity, this pose can help support the tissue around the pelvic area, alleviating that period pain.