On a period? Bloating, heavy bleeding, cramps and PMS are some common problems that women face while menstruating. Though there are medications available to soothe the pain, practicing some yoga poses during menstruation is a side-effect free way to get relief from pain and irritation during periods.

Undoubtedly, it is not an enjoyable period of the month and some yoga experts also recommend ladies to not practice yoga exercises during this time. But restorative yoga poses can help women to alleviate cramps and prevent excess blood loss during periods.

Ekattva Yogshala brings 6 yoga asanas that are great for menstrual pain relief. Here they are!

Baddha Konasana- Cobbler’s pose

To begin this menstruation yoga pose, sit down, bend your heels towards your pelvis. Sit on a blanket if our hips are tight. With thumb and first fingers of your both hands, hold your toes. Now firm your sacrum and shoulder blades against the back and stretch your front torso through the top of the sternum. Don’t force your knees down to the ground. Inhale and lift your knees, exhale while bringing them down. Stay for 1-5 minutes in this position. Baddha Konasana, the pain reliever pose helps during menstruation by relaxing your pelvic region.

Ladies, if you are suffering from groin or knee injury, only perform this pose with blanket support under the outer thighs.

Supta Baddha Konasana- Goddess pose

Recline on your back on the yoga mat. Bend your knees outside the mat and join your heels together while lying down. Keeping a bolster under your spine will ease in doing this menstrual pain relief yoga asana. Supta baddha konasana is all about opening and relaxing your groin and hip area. Five to ten minutes of this yoga posture everyday will keep you ready for the entire day. Remember to breathe deeply while lying down in the Goddess pose. If you feel any stress in your thighs or groin, try with keeping blanket under them.

Cautionary tip: Don’t perform this asana forcefully. If you have pain in the groin and pelvic region, avoid this asasa.

Viparita Karani- Legs up the wall pose

If your body is stiff, take low support which is farther to the wall and if you are flexible, go for a higher support and stay close to the wall. Now begin this menstruation yoga pose with taking support 5-6 inches away from the wall. Breathe in and while exhaling swing up your legs up the wall and shoulders and head towards the ground. Your sitting bones should lie between your support and the wall. Soften your throat by raising your head away from your neck. After staying for 5-10 minutes in this position, bring your body back to rest slowly by sliding the support first of all.

Some yoga gurus avoid this pose during menstruation, but others advice to perform it. It’s better to consult your yoga teacher before continuing with this menstrual yoga pose.

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Balasana- Child pose

Child pose or Balasana is an extremely relaxing pose which can help to relieve menstrual pains. To begin this yoga pose, you need to sit on your knees in a way that your body is resting on the top of your thighs and arms are stretched outwards in front of you. Keep your arms alongside your body. Remember to keep your palms facing up. Alternatively, you can reach out your arms towards the front of the yoga mat, palms placed facing down on the mat. Hold for 1 minute. As you exhale, soften your arms and body. Repeat for 6-10 breaths.

Balasana helps in curing backache during menstruation. Along with that, it helps in relaxing the mind too. Avoid this pose if you are pregnant, or have knee injury or diarrhea.

Uttanasana- Standing forward bend pose

Stand in tadasana and while exhaling bend forward. As you come down, draw the front torso out of the groin and open the space between the pubis and top sternum. If you can, touch your palms to the floor without bending your knees. Turn the top thighs slightly inwards. Lengthen your front torso while you inhale and vice versa. Remain in this menstrual yoga asana for 30 seconds to one minute. Don’t roll your spine to come up.

Uttanasana improves digestion and also reduces stress and anxiety. Ladies who suffer from back pain, don’t practice this menstrual yoga pose.

Shavasana- Corpse pose

Shavasana is yet another helpful pose that gives relief during menstruation. It is also the easiest yoga asana of all to perform. Lie down on the mat, stretch out your legs and close your eyes. Place your arms beside your body and breathe deeply. It’s an effortless yoga asana, therefore, doesn’t has a repetition time. You can lie in Shavasana for as long as you like.

Shavasana is a stress relieving asana which can take away the irritation and anxiety that many women face during their PMS and menstruation.

Yoga poses for menstruation can really help to recover from bachake, stress, anxiety and muscular cramps which are common during menstruation. You can also practice these yoga asanas to overcome the problems faced during this time of the month. But remember to consult your doctor before you start practicing them.

Asanas to Avoid in Menstruation

Above were the best yoga poses to do during menstruation. Here are 6 poses to avoid during periods.

Handstand (Adho Mukha Vrksasana)

Headstand (Salamba Sirsasana)

Shoulder stand (Salamba Sarvangasana)

Full Wheel (Urdhva Dhanurasana)

Boat Pose (Navasana)

Plow Pose (Halasana)

Suffering from backache? Here are the top asanas for back pain relief!

Yoga has a lot to offer, but it can only be learned by studying the yoga philosophy and practicing yoga regularly. Don’t limit yoga during menstruation; practice it on normal days as well to stay active and fit. Experience yoga in Rishikesh in one minute:



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