5 yoga poses to beat those period cramps

Let’s face it—period cramps make us want to lie in bed all day with a tub of ice cream and a hot water bag. And then, just as you think it couldn’t get worse, it does. Period cramps range from lower back pain and stomach pain to abdominal pain and more. And this is, more often than not, coupled with mood swings, bloating, fatigue, and nausea among many other symptoms. While we couldn’t agree more with the lying-in-the-bed part, there’s something else that can be of major help during times like these. Yoga. “You should practice yoga during periods because at that time your uterus contracts to shed the uterine lining, which causes pain in the belly and lower back. There are excellent therapeutic asanas to ease the contractions of the uterus, relax the lower back, and release tensions caused by premenstrual stress,” says yoga instructor Anahita Sanjana. We know getting out of bed and stretching is the last thing you would feel like doing, but we promise it’ll do nothing but relieve your pain. Read on for a list of yoga asanas you can practice to beat those period cramps. 

Supta Baddha Konasana (Supported cobbler’s pose) 

You’ll need a yoga mat and a bolster for this. First, place the bolster vertically along the centre of your mat. Then sit in front of the short end of the bolster. Bend your knees, bringing the soles of your feet together and then lie down, touching your back to the bolster whilst resting your head on it. Spread out your thighs on either side and keep the soles touching. The pose will give a stretch across the chest and the abdominal and pelvic regions, and relieve your period cramps. We suggest you practice the pose accurately by watching a tutorial video. Watch here

Setu bandh asana (Supported Bridge pose) 

This pose will give your entire back a stretch, all the way from the ears to the lower back. Once again, you will need a yoga mat and bolster to get into setu bandh asana. First, place the bolster vertically, along the centre of the mat. Sit on one end of the bolster and lie down. Slide back until your shoulders and upper back are off the edge of the bolster and your head is resting on the mat. Hold this pose for a few minutes and breathe deeply, and repeat a few times. Watch here

Viparita karani (Legs up on the wall pose) 

Another super effective pose to relieve period pain is the viparita karani or legs up on the wall pose. For this, you will need a yoga mat and in case the stretch gets too intense, you can also use a bolster for support. Place the yoga mat horizontally against a wall. First, sit facing the wall and then lie down, back touching the floor. Next, raise your legs, taking them up against the wall. Make sure your sacrum or lower back continues to be rested on the floor—if you’re unable to, place a bolster there for support. We’d definitely recommend doing this after following tutorial guidelines, to avoid any injuries. Watch here

Padangustha asana (Big toe pose) 

It’s time to stand up and stretch those hamstrings. You will need a yoga mat for this one, too. Stand upright on the mat, your feet six inches apart, parallel to the ground. Remember to keep your legs straight and bend forward from your hips. Bend down until you can wrap your fingers around the toes. Take a deep breath, and as you inhale, stand up straight once again, straightening your elbows and back. Watch here

Bala asana (Child’s pose) 

Once you have completed the above-mentioned poses, get into bala asana or child’s pose to relax your body, while still giving it the perfect stretch. On your yoga mat, first sit down on your knees, with the soles of your feet touching just below the sacrum. Then, bend forward, let your belly rest on the mat, stretch your arms out forward, and rest your forehead on the mat. This will also leave you feeling refreshed and relaxed. Watch here

Inside images: Yoga Journal