• A Yogi

Girls, try these 6 yoga poses & 2 breathing exercises to relieve those awful period cramps

I have been always asked by teenage girls to older women on how to get rid of the monthly aches & cramps during our special days. Menstrual cycles make many women suffer from severe pain. The period cramps come with sharp, throbbing, burning sensations in the lower abdomen. Many of us tend to take medication & home remedies for comforting ourselves. It may help for short term nonetheless it has side effects as well.

However, there are some yoga postures that work amazingly for relieving the nauseating cramps which sustains for longer period.


Padhastasan/Forward Bend



Stand straight on your toes both the heels touching each other, slowly raise both your arms and bend forward stretching the shoulders, spine, hips, hem strings, calf’s and heels. This asana will help your body getting the circulation moving and relieve the cramps.

Utthita Parshavkonasan/ Twisted or Extended Side Angle Pose



Extend your left hand stretched toward the ceiling, and then turn the left palm to face toward your head and breathe in while reaching the arm over the back of your left ear, palm facing downwards.

It helps eliminate cramping and bloat.

Marjari Asana/ Cat Pose



Stand on your hands and knees in a table top position. Ensure your knees are aligned with your hips and your wrists, arms & shoulders perpendicular to the floor. Your head should be in a neutral position, eyes looking downwards.

Titli Asana/Butterfly



Sit with your legs relaxed out in front. Breathe out, bend your knees, pull your heels toward your pelvis, stretch your knees out to the sides and press the soles of your feet together.

This helps relieve mild depression, anxiety, and fatigue.

Pawanmuktasan



Lie flat on your back, raise your knees to your chest, and hold them in position. Breathe mindfully and let loose of any built up strains throughout your body while relaxing your mind of any anxiety due to cramping.

Markatasan / Spinal Twist



Lie on your back and take your bent legs over to one side. You can stay and relax for 2-3 minutes then switch sides. This is incredibly helpful in relieving cramps.


Naari Shodhan/ Analom-Vilom Pranayama

Sitting in a comfortable position with your spine straight then Bend your first two fingers of right hand making the prana mudra. It relieves the cramps, keeps you calm. It helps to relieve anxiety and fatigue.


Bhrahamari Pranayama/ Humming bee sound

Take a long, deep breath in through the nostrils, bringing the breath all the way into the belly. Drop the chin to the chest and breathe out slowly, making a swift, low-pitched ‘hmmm’ sound at the back of the throat like the humming of a bee.


“Menstrual cramps affect the health and lead to several mood swings and mood disorders. Yoga can help in healing the pain and keeping you away from the emotional and physical stress. Once period starts, practicing pranayamas, meditation and try simple yoga poses.”

“Instead of self-medicating or just skipping out on everyday activities, you can turn to yoga to soothe aches and pain to regenerate the lost energy and to get rid of the cramps".

Author-: Dimple Seth, who is nature lover, a healer, yoga & meditation instructor, animal lover, humanitarian, believes in living life to the fullest.



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