4 Easy Yoga Asanas to Prevent Painful Menstrual Cramps

Yoga and wellness coach Garima Bhandari shares how you can avoid cramping and nausea during your period instead of taking painkillers! 

For some women, menstruation is that time of the month where they have to pop multiple painkillers or just take a break from regular life to just deal with the pain. While you may get used to the discomfort but searing cramps in your lower abdomen, back and sometimes, even the entire body just make menstruation quite a hassle. “A study showed that women who tried yoga intervention ended up taking fewer painkillers during their period. Painkillers have long term side effects, so does eating too many dark chocolates which might later result in weight gain. Thus, Yoga practice will help you with your pain with zero side effects," says Garima Bhandari, yoga and wellness coach. So, here are her recommended asanas to ease your pain as you battle the monthly ordeal:

4 Easy Yoga Asanas to Prevent Painful Menstrual Cramps


• In this asana you need to be seated on the floor with your legs extended. • Fold your left knee outward to a 90 degree angle and place the sole of your left foot on you right inner thigh. • Come back and set up for the other side. • Janu Sirsasana stretches the hamstrings in a simple forward bend. • It also calms the brain. • It helps in reducing anxiety, headache, fatigue and menstrual discomfort.


• In this asana you need to lie on your back in a reclined position. • Then bend your both knees out to the sides and down to your mat. • Bring both your soles together at the centre for goddess pose and the edges of your feet needs to be resting on the ground. • You need to stretch your both hands outward and relax. • Try to breathe in and out slowly and stay in this position for few seconds. • Doing it for 5-10 times would keep you completely relaxed.


• Sit on your heels with your knees slightly apart and your toes together with each other. • You need to then raise your arms gently and bend forward. • Your head should touch the ground and belly should touch your thighs. • Stretch your hands in front and breathe in and out for 2-3 seconds and then come back to the starting position. • This asana allows your back muscles to stretch helping you relax.


• In this asana you need to sit on your mat, stretch your legs and open it wide into upavistha konasana. • You can do a supported forward fold or you can remain sitting upright. • This asana helps you abdominal organs helping reduce your period cramps. • You can recommend to this stretch even when you’re feeling stressed as it helps your body to relax.