18 Yoga Poses to Relieve Period Pain

Most often pain during menstruation arise due to primary dysmenorrhea. This is a completely normal condition in which the uterus contracts intensively, rejecting the endometrium. It is these spasms that cause pain.

Two small experiment with the participation of young women showed that regular performance of yoga asanas helps to cope with primary dysmenorrhea. Scientists suggest that gentle stretching combined with deep breathing promotes relaxation and relieves pain. Below we present the poses that were used in these studies.

What poses should you try to relieve period pain?

There are very simple asanas that are suitable for absolutely everyone, and more complex options that require some flexibility. We'll show you how to simplify the latter using yoga blocks, a bolster, or a rolled blanket.

Sun salutation complex - surya namaskar

This complex consists of poses that are performed in a certain, strictly defined sequence. Much attention is also paid to breathing - some positions are done while inhaling, others - while exhaling.

1. Samasthiti - straight stance 

Place your feet hip-width apart, straighten your back and reach the top of your head towards the ceiling. Place your palms together in front of your chest. Inhale and exhale, tighten your hips and buttocks, tilt your pelvis back.

2. Hasta uttanasana - andintense traction

With an inhalation, spread your arms to the sides and lift them up. Bend your thoracic spine, maintaining tension in your gluteal muscles. The latter will protect you from excessive arching in the lower back and subsequent pain.

Direct your gaze to the ceiling, but don't throw your head back. Try to arch your back more, but only as long as you feel comfortable. Come back out of the backbend, keeping your arms overhead.

3. Padahastasana - bending over with feet touching

Exhale and bend forward, trying to keep your back straight. Lower yourself until your hands touch your feet. If you feel pain under your knees, you can bend your legs slightly.

4. Ashva sanchalanasana - rider pose

Inhale as you lunge back with your right leg, lower your knee to the floor, and roll your foot under so the back of your foot rests on the mat. Place your palms on either side of your front leg.

5. Plank

Hold your breath and stand in a prone position. Tighten your abs and glutes, making sure your lower back is in a neutral position and not sagging.

6. Ashtanga Namaskara - eight-legged pose

Exhale, lower your knees to the floor, curl your toes and place them on the mat. Bend your arms and lower your chest and chin to the floor. Look ahead.

7. Bhujangasana - posa cobra

Inhale and lower your pelvis and hips to the floor. Place your palms next to your shoulders, lift your chest and shoulders off the floor and bend your thoracic spine. Straighten your shoulders and lower your shoulder blades, reaching your chest towards the ceiling.

8. Adho Mukha Svanasana - Downward Facing Dog Pose

Exhale, lift your pelvis off the floor and lift it up, straighten your arms and legs. Your body should resemble an inverted V.

If there is a strong pull under your knees and you cannot straighten your back, lift your heels off the floor and bend your legs at the knee joints. Try to bend in the chest, spread your shoulder blades, pull your stomach towards your hips.

9. Ashva sanchalanasana - pOza rider 

Inhaling, lunge forward with your right leg and lower your left leg to the floor.

10. Padahastasana - nbow with feet touching

Exhale and place your left leg next to your right and your palms on either side of your legs. Touch your stomach to your thighs.

11. Hasta uttanasana - intense stretching

With an inhalation, rise up, stretch your arms above your head and arch your back.

12. Samasthiti - pupright stance

Exhale as you return to the upright position and fold your palms in front of your chest again. Perform 2-3 breathing cycles in this position, and then repeat the entire sequence of movements again. Only this time lunge backwards with your left leg.

Supta Vijrasana - Lying Diamond Pose

Sit on the floor. Bend your right leg at the knee and place your right heel next to your buttock. Then do the same on the left side.

Make sure your pelvis is on the floor between your heels, your toes are pointing back, and your knees are together.

Place your palms on the floor behind your hips, then bend your elbows and lower your forearms to the mat. If you feel comfortable and there is no discomfort in your back, you can deepen the pose.

Lower your back and head completely onto the mat, stretch your arms above your head. Spend 8 breathing cycles in position. Then place your palms on your heels, place your hands on your forearms and, leaning on your elbows, return to a sitting position.

If you feel discomfort in the lower back or front of the thigh, simplify the asana. To do this you will need a yoga block and bolster. The latter can be replaced with a bolster from a large blanket or a cylindrical pillow.

Sit on a block and place your heels next to your buttocks. Then sit back on the bolster and relax with your arms along your body. Make sure that your knees do not move apart and your lower back does not sag.

Janu Sirsasana - Head on Knee Pose

Sit on the floor, stretch one leg forward, bend the other at the knee and press your heel to your groin. Stretch your spine and inhale as you raise both arms up.

Exhale and bend toward your leg, trying to keep your back straight. If stretching allows, clasp your hands behind your feet and rest your forehead on your knee. Spend 8 breathing cycles in the pose.

Inhale as you rise, and as you exit, lower your arms to your sides. Repeat the same on the other leg.

If you don't have the flexibility to lower your head to your knee, lean forward as far as you can and place your palms on the floor on either side of your extended leg.

Spend the same 8 breathing cycles in the position, trying to relax and deepen the tilt, and then rise and repeat on the other leg.

Paschimottanasana - intense stretching pose for the back of the body

Sit on the floor, bring your legs together, straighten your back and straighten your shoulders. Inhaling, raise your arms above your head, exhaling, bend your body towards your legs, trying to keep your back straight.

Grab your big toes and lie with your stomach on your thighs. If you have enough flexibility, you can bend your knees slightly. With each inhalation, try to lengthen your back, and with each exhalation, lower your stomach lower towards your legs.

Spend 8 breathing cycles in the pose, gently deepening the stretch. Then return to the starting position, rest a little and repeat two more times.

Bidalasana - cat pose

Get on all fours. Place your palms under your shoulders and your knees under your hips, straightening your back.

Inhale deeply and push your abdominal muscles towards your back, tilting your pelvis back as if you were going to touch your pubic bone to your navel.

Press your hands into the floor and pull your mid-back toward the ceiling. Bow your head and look at the floor between your knees. As you exhale, return to the starting position, and as you inhale, arch your back again. Repeat the pose five times.

Matsiasana - fish pose

Lie on your back, bring your legs together and straighten them. Bend your elbows and place your forearms on the floor.

Arch your back, pull your chest toward the ceiling, throw your head back and place the top of your head on the mat. It is very important here that the bulk of the weight falls on the elbows and not on the head. If you have problems with the cervical spine, it is better to avoid this asana altogether.

Spend five breathing cycles in the pose, then press your elbows into the floor, lift your head off the floor and return to the starting position. Rest and repeat two more times.

Savasana - corpse pose

Lie on your back, spread your hips slightly, and extend your arms to the sides of your body. Close your eyes and completely relax.

If you feel discomfort in your lower back, roll up the blanket and place it under your hips. This will press your lower back into the floor and allow you to relax.

Unlike previous poses, where you tense or stretch your muscles, in Savasana it is not the body that works, but the mind. Try not to get stuck in thoughts - focus on your breathing and sensations. You can “scan” your body: start with your toes and gradually move higher, noting any sensations.

Spend five minutes in the pose. Then take a couple of deep breaths, turn on your side, and only then open your eyes and sit on the mat.

How often to do poses to relieve period pain

It's best to start exercising before your next painful period arrives. This will help you get used to yoga, master the asanas and learn to relax during the class.

In experiments where yoga was used to relieve primary dysmenorrhea, girls practiced for 20–30 minutes. IN first - every day during the luteal phase, during second - only twice a week, but constantly, regardless of the phase of the cycle.

If you have half an hour to spare, it is better to do yoga daily. Performing asanas will have a good effect on your condition, reduce stress and improve flexibility. So when your next period comes, you will feel calmer and more confident.

Try starting your day with this short session. If you plan to exercise later, start three hours after a meal or two hours after a snack to eliminate any discomfort in the stomach.