Welcome back yogis!
Today, I’d like to share with you guys 5 simple yoga poses for menstrual cramps that can help you ease the annoying pain away. I’m grateful enough that my menstrual cramps are not as severe as some other females that I know (I’m so sorry – I can’t imagine the agony you guys must have gone through every month 🙁 ). But my menstrual cramps will usually start on the first few days of my period; and over the past year doing yoga, I’ve discovered some yoga poses that can really help ease the pain.
I can’t guarantee that these yoga poses are for everyone who’s experiencing menstrual cramps – as I’ve said before, I’m not any kind of guru/medical practitioner to vouch for this. These yoga practices that I’m about to share are strictly from my own personal experience, the ones that I really feel helped me reduce the monthly cramps that I get during my period.
Please give it a try if you’d like, let me know if it works for you too!
P/s: To get more different routine, check out my review on Alo Moves here.
Practice Even Before You Get The Cramps
This is something that I have learned along the way. Remember how they say “Prevention is better than cure“, this is so true – again, based on my experience. I’ve tried doing these yoga poses a couple of days before I get my period. I usually look into the “hints” that I usually get or have whenever my period is nearing. For example, I tend to pig out a lot, my mood is super extreme, I can cry watching a music video… well, you get the point.
So every time I can sense that I’m getting my period soon, I’ll start doing below yoga poses to sort of prepare my uterus – if that’s even a thing. I will usually do it every day for a few days before my period comes and throughout the period itself.
Yes, It’s Safe To Practice During Period
Yes, it’s totally safe to continue your yoga practice during your period.
Again, unless you’re suffering from chronic menstrual cramps, it’s still safe to move your body. Not only that your body will greatly benefit from the practice of yoga, but your mind too.
Whenever you practice yoga, you will usually want to focus on your breaths, on how you move from one pose to the next and it will keep your mind focused and away from any distraction. And sometimes being on your period, you tend to overthink things, tend to over feel things. So this is actually a good outlet for you to be zen again.
Try these 5 simple yoga poses for menstrual cramps, if it’s too much for your body, it’s fine. You can ease up.
5 Yoga Poses To Ease Menstrual Cramps
1. Yoga Squat Pose (Malasana)
- From tabletop position, tuck your toes, bring your hands back, lower down your hips to your heels
- Push your body further up till you get into a squat position
- Make sure your torso is in between your thighs – keep your feet further apart
- Bring your palms to your heart and elbows wide
- Your arms will press against the knee
- Elongate the spine, shoulders back, chest open
- Keep your feet flat to the ground, or you can keep the toes tuck in
- Do at least 5 deep breaths
- To release, press your palms against the yoga mat and slowly go back to the table top position
2. Cobra Pose
- Lie with face down, palms wide on the mat below your shoulder
- Engage the muscle in the buttocks, core area and push the pubic bone down
- On an inhale, gently lift the head and chest up (avoid depending on the arms), keeping the spine long
- Elbows on your side, press your palms away from the yoga mat
- Keep your shoulder down, to the back and bring your chest forward. Open up your chest
- Remember to keep the buttocks, core muscle strong
- Do at least 5 breaths here
- On an exhale, slowly lower your chest and head to the floor
- To rest, you can turn the head to one side
3. Knees To Chest Pose
- From lying down, on an inhale, bring your knees up to your chest
- Wrap your hands around your knees/shins
- Pull the hip bone upward, so you can feel your lower back
- Rock gently from side to side, forward and backward, whatever makes you feel good
- Do at least 5 deep breaths here
- To release, on an exhale, release your legs down to the mat
4. Bound Angle Pose
- From lying down position, gently on an inhale, bend your knees upwards (feet pressing against the yoga mat)
- Keep the knees together and slowly in an exhale, lower down your knees away from each other
- The base of your feet touches each other
- Let your knees move towards the floor with gravity, if it’s too much, grab a blanket or a yoga block and place it underneath the knees
- Bring your right hand to your tummy and left hand to your heart
- Take at least 5 deep breaths (I’d recommend staying for 10 minutes for the relaxation mode to kick in)
5. Resting Corpse Pose (Savasana)
- Keep your lying down position
- Tuck your shoulder blades in together
- Rest your legs, you can keep them further apart, as comfortable
- Place your hands at your side, palms facing up
- Or you can also place your right hand at your tummy and left hand at your heart
- Stay here for at least 5 minutes..
Really important to focus on your breathing when doing these yoga poses, to zen out also to make sure you’re not holding your breath while doing this routine.
If you can, try doing deep breaths for at least 5 times for each pose.
Practicing this routine in a quiet room will be ideal and avoid doing it in a cold temperature room. If it helps, and if you’re used to hot pack for your cramps, you can also incorporate it in Bound Angle Pose and Resting Corpse Pose by applying the hot pack on your lower abdomen.
For A Better Life
For me, these 5 simple yoga poses will not only help to soothe the cramps, but they also help with the extreme mood swing that I usually have during my period (Is it only me? Please say no…) especially when I focus more on my breathing. The reason why I’m really emphasizing to focus on your breathing when practicing these 5 yoga poses.
I can’t say that this is ultimately an alternative to taking painkillers, but to me, it does help to lower the frequency of painkillers that I usually consume during my menstrual cramps.
However, I do, as always advice to do yoga at your own pace, listen to your body and not to overdo it. If it’s painful to do some poses, please, by all means, ease up.
In addition to these 5 yoga poses, I’d highly recommend to always practice to;
1) drink water regularly in a day, keep that body hydrated yogis!
2) eat healthily, be aware of what you put into your body
3) avoid smoking or consuming alcohol excessively
4) move regularly, yoga or exercise, just move that bodayyy
What I can vouch for sure, once you practice yoga for some time, you can feel the difference taking place in your body, physically and mentally. You just wanna keep becoming better, every single day. & that my dear, is an extremely good thing.
Anyway, please share your thoughts on these 5 yoga poses with me, if you have tried it or if you have other alternatives that you usually practice during your menstrual cycle, I’d love to hear them.
Until my next pose, Namaste 😉