• Prajwala Darog

3 Yoga Poses To Help Relieve Period Discomfort

Updated: Mar 19

Ladies, let's talk about your period! PMS, cramps, lower back pain, bloating etc. making you not get out of bed? I hear ya! A decade ago I was going through intense, painful periods and had to pop in 2-3 pain relievers a day to help me function normally. It was not until I made a lifestyle change that I realized having debilitating period cramps is not normal.


I work with a lot of women who go through painful periods or experience severe PMS every month. Intense Period pain may be a sign that something in your body is off. It's always a good idea to talk to your doctor and get your blood work done. Usually, a lifestyle change that is unique to you might help fix this issue. If you need help in this area, you can contact me for a FREE 20 minute initial consultation.


But if your period cramps are mild and sneak up on you every now and then, you might want to try something more natural before popping in that Advil.


Today I'm sharing with you 3 effective, TRIED & TESTED Yoga poses that help relieve period discomfort. I know, rolling out your mat while you are in pain is not the thing you want to do, but trust me on this - these yoga poses are so effective that once you try them, they will be your go-to pain management tool every month.


3 YOGA POSES TO HELP RELIEVE PERIOD DISCOMFORT:


Baddha Konasana Or Cobbler's Pose:

  • Begin by sitting on the floor/ blanket or your bed with the soles of your feet pressing together. Allow your legs to fall out like a butterfly. Hold your feet together with your hands.

  • Place the heating pad on your lower abdomen

  • Keeping your back straight and spine lengthened, bend forward a little. You will feel gentle opening of your hips and pelvic area.

  • Hold the pose for a few minutes and breathe deeply.

Why it works: This pose opens up the hips and pelvic area, allowing a deeper stretch and better blood circulation to these areas. The heating pad helps alleviate the discomfort.


Bridge pose or Setu Baddha Sarvangasana

  • Lie on your back with knees bent and feet flat on the floor.

  • Keeping both feet planted firmly, push down into the floor with your feet, and use your core and your hands to lift your hips off the mat. Keep the knees in line with your ankles.

  • You may use a yoga block or 2-3 pillows to support your back.

  • Hold and breathe deeply for a few minutes. Repeat.

Why it works: This pose gently stretches the lower back, quadriceps and lower abdomen area, relieving lower back pain associated with menstruation.


Reclining Goddess or Supta Baddha Konasana:

  • Sit on the floor with the soles of your feet touching, then lay back gently onto the ground or your bed, letting your knees fall out to the sides.

  • You can place the heating pad on your lower abdomen or your lower back.

  • Hold the pose as long as you like.

  • Breathe deeply and relax

Why it works: This pose relaxes ache-y lower back and lower belly. It also helps relieve any anxiety & emotional stress you might be experiencing during your menstruation.


Repeat these poses 2-3 times/ day until the discomfort disappears. You can do these poses on your yoga mat or on your bed.


Bonus tip: Drink a hot cup of Ginger Tea or Peppermint Tea during your period. Both Ginger and Peppermint have anti-spasmodic effect and helps relax your uterine muscles to alleviate pain.



Disclaimer: This is NOT a medical advice. Please talk to your doctor/ healthcare provider if you are new to yoga or have any health conditions or are taking any medications that might affect your ability to do these poses.


#period #menstruation #yoga #asanas #painrelief #cramps













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