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Top 5 yoga poses for Menstrual Pain

by Arundhati Baitmangalkar
Yoga for menstrual pain

Suffer from menstrual cramps? You are not alone. Almost every other woman I meet has some menstrual issue nowadays. While some women breeze through their menstrual cycles, others dread this time of the month. No matter which end of the spectrum you are on, the practice of yoga will help you maintain optimal health and rid yourself of pain and discomfort every month. Within us is the deep capacity to heal ourselves, and the practice of Yoga brings that to the forefront.

Can one practice yoga during menstruation?

Yes, it is safe to practice yoga during menstruation. However, certain yoga poses should be avoided. Look the poses to avoid here.

Benefits of yoga during menstruation?

  • Helps to relieve cramps
  • Reduces bloating
  • Restore lost energy and vitality
  • Reduce back pain
  • Counter water retention
  • Reduce mood swings
  • Improve discharge of menstrual fluid
  • Regain a sense of balance, calm and control
  • Improve ability to function

The best remedy for menstrual discomfort is to begin and maintain a long, consistent and well-rounded yoga practice. But if you are someone who has very bad menstrual pain, the yoga poses listed below will be helpful. Using props will help take the extra effort out of the pose. And will make the practice easier, more gentle and enhances the restorative quality of the yoga poses. Here are my top 5 yoga poses for menstrual pain.

Top 5 yoga poses for menstrual pain…

Supta Baddhakonasana (Supine Bound Angle Pose)

Even if you are in a lot of pain, practicing this pose will be worth it. It is an easy pose and you do not need to expend much energy to practice this pose.


  • Reduces menstrual pain
  • Increases circulation in the pelvis
  • Removes lower back pain
  • Stretches the pelvic muscles
  • Improves breathing
  • Brings in a sense of lightness in the whole body
  • Restores lost energy and vitality
Level: All levels
Props needed: bolster, blanket, yoga strap,
Duration: Longer holds recommended. 5 to 10 minutes. Place blocks under thighs if needed.
Yoga for Menstrual Pain

Supta Baddhakonasana

Parsva Supta Padangushtasana (Supine Hand to Big Toe Pose to the side)

This pose helps create space in the pelvis just like the previous yoga pose. And while you feel like you don’t want to move much, this yoga pose will help on many levels.


  • Reduces tingling in the legs
  • Increases circulation in the pelvis
  • Removes lower back pain
  • Stretches the pelvic muscles
  • Reduces inner thigh and groin stiffness
  • Brings in a sense of lightness in the whole body
  • Reduces the feeling of lethargy
Level: All levels
Props needed: blanket, yoga strap,
Duration: A minute or so. 2 repetitions.

(Psst..Ignore my super long legs..They are 3/4th of my body. lol)

Yoga for Menstrual Pain

Parsva Supta Padangushtasana

Ardha Chandrasana (Half Moon Pose)

Creates lightness in the pelvis and counters heavy bleeding. Using a wall will increase your ability to stay in the yoga pose longer and reduce energy expenditure.


  • Similar to the pose above
  • Reduces heavy bleeding
  • Stretches hamstrings
Level: All levels
Props needed: Wall, block
Duration: A minute or so. 2 or 3 repetitions.
Yoga for Menstrual Pain

Ardha Chandrasana

Adhomukha Swanasana (Downward Facing Dog)

This pose helps to relax the abdominal muscles. The downward position of the trunk is soothing physically and mentally. 


  • Helps relax the abdominal muscles
  • Good for lower back and overall stiffness
  • Calming pose
  • Improves breathing
  • Reduces anxiety
Level: All levels
Props needed: If exhausted, you a block under the head. Or practice Adhomukha Virasana (Resting hero pose)
Duration: 3 to 4 repetitions. Hold 30 seconds each time.

*Click here to see the picture and more*

Vipreeta Karani (Legs Up the Wall Pose)

This is one of the best poses I know. It is so simple yet super powerful. If you feel a loss of energy, you must indulge yourself in this yoga pose.


  • Regain lost energy
  • Reduces swelling in the legs
  • Increases circulation
  • Good for lower back discomfort
  • Helpful for insomnia
Level: All Levels
Props needed: A wall
Duration: the longer the better. 20 minutes or more.
Yoga poses for menstrual pain

Vipreeta Karani

Try these at home during your next menstrual cycle and feel much better. Don’t just settle to be in pain, find a better state. With regular practice of yoga, menstrual pain will decrease. But ‘consistency’ is the key. Try to keep a consistent practice between menstrual cycles as well for maximum benefit.

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1 comment

Maa Yoga July 29, 2017 - 2:30 am

Awesome blogs here I got, such a fantastic content here to get so cool in these days where every lady feels full of very fatiguingly, pain, not mentally proper state plus irritation in moods. So this yoga is the best way to reduce all these women problem.

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