Better Balance + Flow

Did you know that yoga can often help to ease cramps, anxiety, headaches, and other period-related symptoms? 

Although moving around and stretching might feel like the last thing you want to do, yoga can actually be very helpful in alleviating period pains. Yoga can help you target certain areas and ease menstrual pain by using specific poses, as well as help soothe emotions that might be running high. 

I’ve put together five asanas (poses) that will help you to stretch out and soothe your body while you’re not feeling your best. You don’t need to be an experienced yogi to try these either, they’re all beginner friendly.

Child’s Pose (Balasana)

Child’s pose is great for pain found in the lower back and aids relaxation. 

With your knees on the floor, gently fold forward from the hips and extend your arms out in front of you. Allow your bum to reach back towards the earth as your forehead rests on the mat. Breathe slowly into your belly for five breaths. 

Inverted leg pose (Viparita Karani)

Inverted leg pose will help you tackle those pesky emotional PMS symptoms. It also has the added benefit of improving your circulation and digestion, boosting your energy levels, and soothing the nervous system. 

Lie on your back, getting as close to the wall as possible. Move your legs up against the wall so that you’re sitting against it, with you back on the floor or bed and your extended up the wall in front of you. Take ten deep breaths, or stay for a bit longer if it feels good.

Reclining Twist (Supta Matsyendrasana)

Reclining twist will help to ease any pain in your lower back and belly and will relax your back, hips, and shoulders.

Starting in Corpse pose, laying flat on your back, bend your right knee and bring it up towards your chest. With the left leg extended, take your left hand to your right knee and guide it across your body. Allow your head to fall towards the right side of the room as you bring you right arm out wide, palm facing up. Take five deep breaths. Repeat the pose on the opposite side.

Bound Angle Pose (Baddha Konasana)

Bound Angle Pose will help to stretch the inner thighs and groin, soothing any discomfort you might feel. 

From a comfortable seat, bring the soles of your feet together, bending at the knees, pulling your feet as close to your groin as you find comfortable. Allow your knees to reach for the floor or use a block to bring the earth up to you. Wrap your index and middle finger around your big toes, lengthen through the spine and lean forwards, gazing towards the ground in front of you.

Don’t force your body and don’t worry if you can’t bend too far, focus on relaxing. Hold the pose for around 10 breaths. 

Goddess pose (Supta Baddha Konasana)

Goddess pose will help to relax you while opening up your groin and hips, easing tension.

Lie on your back with your knees bent. Allow your knees to fall open, reaching for each side of your mat, with the soles of your feet touching. You may choose to adjust slightly by lifting the hips to create space for the low back to come closer to the mat. Take five to ten deep breaths, or stay longer if it feels good.

I hope that these poses have helped you to alleviate some pain and have helped you to feel better. Let me know how you got on in the comments below!

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Keep in mind that these poses are suggestions to help alleviate light cramping, if you’re experiencing any severe pain relating to your period then please make sure to consult with your doctor.